Surya Namaskara

Surya Namaskara  (Sun Salutation)

Surya Namaskara is a set of 12 asanas or postures in Hatha Yoga. It denotes the worship of Sun, usually performed facing east, early in the morning. There are different variations of Surya Namaskara depending on the complexity. Here is the video reference for this variation.

Benefits:

• Activates digestion and strengthen abdominal muscles
• Normalizes the activity of endocrine glands, especially thyroid glands
• Promotes sleep

Things to remember:

• warm up before you start
• synchronize breathing with every asana
• Shavasana is practiced at the end of practice 

1	Namaskarasana {Prayer pose}	exhale
2	Urdvasana {Raised arm pose}	inhale
3	Uttanasana {Forward Bending Pose}	exhale
4	Eka Pada Prasaranasana {Lunge Pose}	inhale
5	Chaturanga Dandasana {Plank Pose}	exhale
6	Ashtanga Namaskara {Knees, Chest & Chin Pose}	suspend
7	Bhujangasana {Cobra Pose}	inhale
8	Adho-mukha Shvanasana {Downward Dog Pose}	exhale
9	Eka Pada Prasaranasana Right Leg Stretched {Lunge Pose}	inhale
10	Uttanasana {Forward Bending Pose}	exhale
11	Urdvasana {Raised arm pose}	inhale
12	Namaskarasana  {Prayer pose}	exhale

References:

Yoga pravesha and Yoga Journal