Surya Namaskar, also known as Sun Salutation, is a popular yoga practice that combines a sequence of asanas (postures) with synchronized breathing. It is performed as a way to express gratitude to the sun, which is considered a symbol of vitality and life force in many cultures.

The Surya Namaskar sequence consists of a series of 12 postures that flow together in a continuous movement. Each posture is coordinated with either inhalation or exhalation of breath. The sequence typically starts and ends with the palms joined together in a prayer position at the heart center.

Here is a step-by-step breakdown of the 12 postures in Surya Namaskar:

Pranamasana (Prayer Pose): Stand at the front of your mat with your feet together, palms in prayer position at your heart center.

Hasta Uttanasana (Raised Arms Pose): Inhale, lift your arms up and arch your back slightly, stretching the whole body.

Hasta Padasana (Hand to Foot Pose): Exhale, bend forward from the hips, keeping your spine straight. Place your hands beside your feet or on the floor.

Ashwa Sanchalanasana (Equestrian Pose): Inhale, step your right leg back and lower your right knee to the floor. Keep your left foot between your hands and look up.

Dandasana (Stick Pose): Retain your breath, bring your left leg back and align your body in a straight line, like a plank position.