Surya Namaskar, also known as sun salutation, is a yoga flow consisting of 12 poses done with breath and mantras. It is considered a complete full body exercise that provides benefits like improved cardiovascular health, weight loss, muscle relaxation, and better digestion and mental health. The 12 poses include positions like prayer pose, plank, cobra pose, and downward-facing dog. Surya Namaskar can be performed at a slow or fast pace and is advised to be done daily for its health benefits, though some with medical conditions should check first with a doctor.