Surya Namaskar, also known as Sun Salutation, is a popular and complete sequence of yoga asanas (postures) that combines movement, breath, and mindfulness. It is traditionally performed in the early morning as a way to greet and honor the sun, and it serves as a dynamic warm-up and energizing practice. Surya Namaskar consists of a series of 12 poses, each synchronized with the breath. Here’s a step-by-step guide to practicing Surya Namaskar:

1. Begin in Tadasana (Mountain Pose): Stand tall with your feet together, palms pressed together in front of your chest, and relax your shoulders.
2. Inhale deeply and raise your arms overhead, arching back slightly, into Urdhva Hastasana (Upward Salute).
3. Exhale and fold forward into Uttanasana (Standing Forward Bend), bending your knees if necessary. Allow your head and neck to relax.
4. Inhale and step your right leg back into Ashwa Sanchalanasana (Low Lunge). Keep your hands on the ground or place them on your front thigh.
5. Exhale and step your left leg back into Plank Pose, aligning your body in a straight line from head to heels.
6. Hold your breath and lower your knees, chest, and chin to the ground, coming into Ashtanga Namaskara (Eight-Limbed Salute).
7. Inhale and slide your chest forward, lifting it up into Bhujangasana (Cobra Pose) or Urdhva Mukha Svanasana (Upward-Facing Dog). Keep your shoulders relaxed and away from your ears.
8. Exhale and lift your hips up and back into Adho Mukha Svanasana (Downward-Facing Dog). Press your palms firmly into the ground, lengthen your spine, and engage your core.
9. Inhale and step your right foot forward between your hands, returning to Ashwa Sanchalanasana (Low Lunge) on the other side.
10. Exhale and step your left foot forward, returning to Uttanasana (Standing Forward Bend).
11. Inhale and rise up, sweeping your arms overhead into Urdhva Hastasana (Upward Salute).
12. Exhale and bring your palms back to your heart center in Tadasana (Mountain Pose), completing one round of Surya Namaskar.

To continue with additional rounds, step back with the opposite leg in step 4 and alternate sides for each round.

Surya Namaskar is a dynamic sequence that engages the entire body, stretches the muscles, improves flexibility, and builds strength and stamina. It also promotes focus, balance, and a sense of grounding. It can be practiced at a gentle pace for a calming effect or at a faster pace for a more invigorating workout.

It’s important to listen to your body and modify the poses as needed. If you’re new to Surya Namaskar, start with a few rounds and gradually increase the number of rounds as your body becomes accustomed to the practice. If you have any underlying health conditions, it’s advisable to consult a qualified yoga instructor or healthcare professional before practicing Surya Namaskar or any other yoga sequence.