The Dancing Sun Sequence

From Namaste Yoga's Practice page: 

Beginners: This sequence will build confidence and improve flexibility in the tight muscles of the back, hamstrings, and calves. Make sure your bent knees never over reach your ankle in any of the positions and really stretch your arms and lengthening your upper body in each pose. The heart opening breath body link will help develop strength in muscles we do not typically use. Be sure to keep your feet parallel to one another. On the inhale focus on the expansion of the chest. On the exhale focus on the contraction, your chin tucked in slightly to elongate your spine.

Advanced: This is an inspiring practice that restores balance and energy to the body. Focus on lengthening all points of the body, like the rays of the sun stretching endlessly into space. Keep your chest open and spine aligned as you move through the poses. The breath body link is called heart opening link. Once you are comfortable opening and closing your arms with breath, begin to focus on your energy. When you inhale extend energy out from your core, releasing tension. When you exhale return your hands to heart's center with fresh energy. Feel revitalized and ready to begin the sequence.

And may the peace of the Lord be always with you.