There are 12 basic steps of surya namaskar. These steps vary with different types of surya namaskars. 

Step 1: Pranamasan

Stand in an erect position, facing the sun, with palms folded near the chest in namaskar. Keep the feet together and breathe normally.

Step 2: Hasta uttanasana

Breathe in, raise the arms upward, and bend backwards with the face pointing upwards and towards the sky. The back should be arched while bending backwards. 

Step 3: Pada hastasana

Exhale and keeping knees straight, bend down till the head touches the knees. The hands should touch the floor on either side of the feet with the palms flush against the ground. 

Step 4: Ashwa-sanchalan-asana

Inhale and stretch the left leg backwards, and balance the leg on the toes with the heel raised upwards. The right leg is bent at the knee and the head is lifted upwards to face the sky, while the hands remain stretched with the palms flush against the floor.

Step 5: Parvatasana

Exhale and keeping the palms flush against the ground, the right leg is pushed back to stay parallel with the left leg. The hip is raised with the head bent downwards to face the navel. 

Step 6: Ashtanga namaskar

Inhale and lower the hips. The toes, knees, chest, and face touch the floor while the hips are slightly raised.

Step 7: Bhujangasana

Exhale and stretch arms. Lift the chest so the back arches and the head is bent backwards to face the sky. 

Step 8: Parvatasana

Exhale and perform as in step 5

Step 9: Ashwa-sanchalan-asana

Inhale and perform as in step 4

Step 10: Pada hastasana

Exhale and perform as in step 3

Step 11: Hasta Uttanasana

Inhale and perform as in step 2.

Step 12: Pranamasan

• Surya Namaskar provides all of the key health benefits of yoga in a very succinct package. It is a holistic exercise that provides physical health benefits, but also mental or emotional as well as spiritual benefits. The obvious advantage of Surya Namaskar is the workout it provides for the muscles, but it also benefits joints, ligaments and the skeletal system by improving posture, flexibility and balance.
• In addition to these physical benefits, Surya Namaskar practice stimulates and conditions virtually every system in the body. It is good for the heart and stimulates the cardiovascular system. It oxygenates the blood and helps strengthen the heart. Surya Namaskar is good for the digestive system and the nervous system. It stimulates the lymphatic system and supports respiratory system health, as well.
• Practicing Surya Namaskar also benefits the Endocrine system and enables the various endocrinal glands to function properly. These include the thyroid, parathyroid and pituitary glands as well as the adrenal gland, testes and ovaries.
• Like most forms of exercise, Surya Namaskar provides mental benefits to regular practitioners. You will feel wonderful after performing the Sun Salutation. It is relaxing and rejuvenating, and tension, stress and anxiety melt away as you perform Surya Namaskar.
• Surya Namaskar is an excellent alternative to caffeine and other stimulants. If you suffer from insomnia or sleep disturbances, you will find practicing Surya Namaskar aids in helping you fall asleep without the need for depressants.
• With regular practice, Surya Namaskar is an excellent way to manage stress and alleviate depression. You will expend a tremendous amount of energy as you move through the two sets of poses. Surya Namaskar teaches you to concentrate, and learning to achieve the poses is incredibly gratifying.