Briefly introduce the concept of the Sun Salutation (Surya Namaskar in Sanskrit) and its significance in yoga practice.

Mention its origins and cultural significance, as well as its physical and mental benefits.

In the classical Sun Salutation sequence, there are 12 basic postures. Each posture flows seamlessly into the next, creating a graceful and energizing sequence.

These postures are:

Mountain Pose (Tadasana)

Mountain Pose, also known as Tadasana in Sanskrit, is one of the foundational yoga poses and serves as the base for many other standing poses, Mountain Pose may seem simple, but it offers numerous benefits, including improved posture, balance, and concentration. It's also an excellent way to cultivate mindfulness and a sense of presence in the moment.

Upward Salute (Urdhva Hastasana)

Urdhva Hastasana, also known as Upward Salute or Upward Hands Pose, is a foundational yoga pose often practiced in various yoga sequences, Urdhva Hastasana is an excellent pose for stretching the shoulders, arms, and chest while also promoting better posture and awareness of breath. It's often used as a transitional pose in Sun Salutations (Surya Namaskar) and as a standalone pose to improve overall body alignment and flexibility.

Forward Fold (Uttanasana)

Forward Fold, also known as Uttanasana in Sanskrit, is a foundational yoga pose that provides a deep stretch to the back of the legs, spine, and shoulders, Forward Fold can be modified by bending the knees slightly if you have tight hamstrings, or by using yoga props such as blocks or a folded blanket to support your hands if you can't reach the floor comfortably. It's important to listen to your body and only go as far into the stretch as feels comfortable for you.

Half Forward Fold (Ardha Uttanasana)

Half Forward Fold, also known as Ardha Uttanasana in Sanskrit, is a yoga pose that provides a gentle stretch to the back of the body, particularly the spine, hamstrings, and calves, Half Forward Fold is a great preparatory pose for deeper forward bends and can be practiced as part of a warm-up sequence or as a standalone stretch to release tension in the back body.

Plank Pose (Phalakasana)

The Plank Pose, or Phalakasana in Sanskrit, is a fundamental yoga pose that primarily targets the core muscles, but also engages the arms, shoulders, back, and legs, Plank Pose is an excellent exercise for building core strength, improving posture, and enhancing overall body stability. As you become more proficient, you can explore variations such as side plank or forearm plank to further challenge yourself. Remember to listen to your body and avoid any discomfort or strain.

Four-Limbed Staff Pose (Chaturanga Dandasana)

Chaturanga Dandasana, commonly known as Four-Limbed Staff Pose, is a foundational yoga posture that is often incorporated into Sun Salutations and Vinyasa flow sequences, Chaturanga Dandasana requires strength and stability in the upper body, core, and legs. It's important to practice proper alignment and listen to your body, modifying the pose as needed to avoid strain or injury. If you're new to the pose, you can start by practicing with your knees on the floor until you build enough strength to perform the full pose.

Upward-Facing Dog Pose (Urdhva Mukha Svanasana)

Upward-Facing Dog Pose, or Urdhva Mukha Svanasana in Sanskrit, is a foundational yoga pose commonly practiced in Hatha, Vinyasa, and Ashtanga yoga styles. It's often performed as part of a sun salutation sequence or as a standalone posture to open the chest, stretch the front body, and strengthen the arms and back, remember to listen to your body and modify the pose as needed to suit your individual flexibility and strength. If you have any neck or back issues, it's advisable to consult with a yoga instructor or healthcare professional before practicing Upward-Facing Dog Pose.

Downward-Facing Dog Pose (Adho Mukha Svanasana)

Downward-Facing Dog Pose, known as Adho Mukha Svanasana in Sanskrit, is one of the most iconic yoga poses and is often practiced as part of the Sun Salutation sequence, Downward-Facing Dog Pose is a great full-body stretch that strengthens the arms, shoulders, and legs while also relieving tension in the spine and improving circulation. It's also a calming pose that can help to reduce stress and anxiety.

Half Forward Fold (Ardha Uttanasana)

Half Forward Fold, also known as Ardha Uttanasana in Sanskrit, is a yoga pose that stretches the back of the legs, particularly the hamstrings, and lengthens the spine, Half Forward Fold good for Stretches the hamstrings, calves, and spine, Strengthens the thighs and knees, improves posture and alignment, helps relieve mild backache, Calms the mind and reduces stress. 

As with any yoga pose, listen to your body and don't push yourself into discomfort. It's always a good idea to consult with a qualified yoga instructor if you're unsure about any aspect of your practice.

Forward Fold (Uttanasana)

Forward Fold, also known as Uttanasana in Sanskrit, is a foundational yoga pose that stretches the entire back body, from the calves and hamstrings to the spine and shoulders, Forward Fold is not only a great stretch for the muscles but also calms the mind, relieves stress, and improves circulation throughout the body.

Upward Salute (Urdhva Hastasana)

Upward Salute, known as Urdhva Hastasana in Sanskrit, is a foundational yoga pose that involves extending the arms overhead while standing, Urdhva Hastasana is often practiced as part of a yoga sequence to warm up the body, improve posture, and cultivate a sense of openness and energy. It can also be used as a transitional pose between other standing poses or as a starting point for deeper stretches and sequences. Remember to listen to your body and modify the pose as needed to suit your individual flexibility and comfort level.

Mountain Pose (Tadasana)

Mountain Pose, also known as Tadasana, is typically considered the starting and ending position of the Sun Salutation sequence in yoga, Mountain Pose is a foundational posture in yoga, and it symbolizes stability, strength, and connection to the earth. It's a great opportunity to center yourself before moving into the rest of your practice.

These postures together make up one round of the Sun Salutation, and practitioners typically repeat the sequence multiple times, coordinating each movement with the breath.