This sequence is called the Moon Salutation or Sundra Namaskar and it consists of 18 poses. You can incorporate it in your night routine, it winds down the body and mind naturally putting them in the REM state. If you shower before or after doing this sequence you will be very relaxed & naturally unwound from the day. No more trouble falling asleep and you can possibly eliminate the need for so much melatonin! When doing this be sure to breathe and allow yourself time to stretch into the pose. If you wish to extend your workout you can repeat the series as many times as necessary.