I have created three versions: one seated, one on hands-and-knees and one standing. Start with the seated version. If your body feels good, go on to the hands-and-knees and/or the standing versions. The hands-and-knees version includes lunges, which can exacerbate any sacrum or low back problems. So if that is an issue for you, or if you can’t be on your hands and knees, skip the second version. Feel free to repeat the salutation(s) that feel(s) the best to you.
The breathing and mind assignments are built into the Sun Salutations. Link your breath to your movements and be as aware as possible when doing the video. This is useful multi-tasking.
After the sun salutations, lie down in a comfortable position and be aware of your bodily sensations for 3 to 5 minutes. Try to feel without any judgment, just notice.
And remember to stay hydrated and keep track of activities that are helping you and those that cause you pain so you can limit symptom causing movements in the future.
Feel free to post questions and comments on the Undulation Exercises Facebook page if you like.