The popularity of yoga in the West continues to grow. From busy moms through NFL wide receivers, people looking for a challenging yet tranquil workout are turning to yoga.

The following 12 yoga postures – also called asanas – together form the Sūrya Namaskāra. This translates into “sun salutation,” and it is one of the most popular and commonly practiced yoga “routines” in the West. It is frequently practiced as the opening sequence to a much longer series, and is regularly performed in many Indian schools.

In addition to the regular flexibility training you expect from any series of yoga postures, the Sūrya Namaskāra also provides a complete cardio-vascular workout.

The sun salutation is typically – and best – done early in the morning on an empty stomach. As such, it's the perfect exercise series to start your day!

1. Pranamasana

Keep your feet together and balance your weight equally across them while standing at the edge of your mat. Relax your shoulders and expand your chest while you breathe in. As you inhale, raise your arms from your side. As you exhale, brings your palms together in front of your chest as if your were praying.

2. Hastauttanasana

While breathing in, raise your arms up and back, keeping your upper arms close to your ears. The idea here is to stretch your whole body from the bottom of your feet to your fingertips.

3. Hasta Padasana

As you begin to exhale, bend forward from the waist. As you exhale completely, lower your hands to the floor, alongside your feet. Be sure to keep your spine straight throughout.

4. Ashwa Sanchalanasana

As you begin to breathe in, move your right leg back as far as you can. Drop your right knee to the floor, then look up.

5. Dandasana

As you breathe in, take the left leg back and bring the whole body into a straight line.

6. Sashtanga Namaskar

Slowly drop your knees to the floor. Breathe out. While sliding forward, move your hips back, and rest your chest and chin on the floor. Lift your butt slightly. At this point, your hands, feet, knees, and chin all rest on the mat.

7. Bhujangasana

This is also well-known as “the cobra pose:” Slide forward and raise your chest. Now look up while keeping your shoulders away from your ears and your elbows bent.

8. Parvatasana

While exhaling, lift your hips and tail bone upwards, chest downwards in an 'inverted V' posture.

9. Ashwa Sanchalanasana

While inhaling, bring your right foot forward between both your hands. Move your left knee to the floor, your hips down, then look up.

10. Hasta Padasana

While exhaling, bring your left foot forward while keeping your palms on the floor. If necessary, bend your knees.

11. Hastauttanasana

While inhaling, roll your spine up. Raise your hands upward and bend backwards slightly, while extending your hips slightly outward.

12. Tadasana

As you breathe out, straighten your torso, then bring your arms down. Relax in this position.Now, repeat the 12 steps, but switch between your left and right legs in steps 4 and 9.