Surya Namaskara

Surya Namaskara is a fantastic exercise It acts on your full body.

It consists of six asana's. And it is repeated twice so it is twelve in on

Dandasana: Stand straight (erect), gather palms of both the hands in a praying position near chest, breathe normal, relax face and mood. This is Dandasana.
Talasana: Slowly lift your hands towards sky above head, bend little back, eyes looking up and also lift your heels, so last position is you are standing on toes with hands and head looking up towards the sky. i.e. everything together, head, hands and heel go up at same time. This is Talasana.
Hastpadasana: Slowly come down, band from back and touch your toes of feet with hands fingers. Or keep your palm besides your feet on the floor. This is Hastpadasana.
Ek pad prasarana: Slowly take your left leg backside straight, look up and try to be straight on your backbone i.e. spine must be straight. Still palms are in the same position on the floor. This is Ek pad prasarana.
Dwee pad prasarana: Now slowly take the right leg also back, near the left leg and back up, the total body will be flat now. Only the head will be perpendicular to the floor and look straight up, this is Dwee pad prasarana.
Sashtangasana: Now take your head down and touch your forehead to the floor, lift your stomach slightly up, your ashtanga is touch to the floor and to the Asian culture this is done for bowing down to god and your elderly person so it is also called ashtanga Namaskara or Sashangadand vat Namaskara.
Trikonasana: Take your back up and head down and keep head relaxed. The total body shape will be triangle with the floor so it is called Trikonasana.
Ek pad prasarana: Slowly take left leg back to the original position, back straight, head looking up, hands in the same position i.e. besides the feet, so again Ek pad prasarana.
Hastpadasana: Take the right leg also back and bend the back with it look down, head down and relax. Again Hastapadasana.
Talasana: Slowly come up, heels and hands up, bend your back a little, look up, same as Talasana. So again it is Talasana.
Dandasana: Slowly take head back down straight, hands near chest like Namaskara. Heels down. Stand straight erect. So it is again Dandasana