As the days get cooler, it is time to resume the practice of surya namaskar (sun salutations) which may been stopped for hot summers. It is also a good time to review the sequence and move into deeper aspects. A good number of visitors to this website come through the search on this sequence of 12 positions.
For detailed instructions, pretty much a transcript, the chapter on surya namaskar in Asana Pranayama Mudra Bandha by Swami Satyananda is an excellent resource. It not only lists benefits, it also gives contraindications. The book Surya Namaskara, also by the same author, expands upon the sequence. It demonstrates how this is a complete practice to which progressive layers can be added.
Readers are cautioned that the practice is not recommended for people with high blood pressure, heart disease, stroke, hernias, and intestinal diseases. Hernias and sciatica can be aggravated. Back issues may require modifications. Past blog posts on this blog are good resources for more information:
Questions on how to practice:
Research on fast and slow surya namaskar:
Surya Namaskar part of fall routine:
One chair yoga version I do with seniors: