Which yoga poses would be the most beneficial for a 20 minute session?

I like the yoga sessions on hulu.com
I do the lower body one. It’s 20 minutes long and very effective.

This is from Baron Baptiste’s Journey Into Power. I don’t really have time to explain everything (this is copypasta from my hard drive), but hopefully you can decode it. e is for exhale.

i integration series: presence

child’s pose

down dog
(walk)
rag doll

ii vinyasa a. sun salutation or awakening
(repeat three to five times before moving to b)

samasthiti e

mountain i

standing forward bend e

halfway lift i
(jump/walk) e
high push up i

low push up e

up dog i

down dog ei5

jump forward e

halfway lift i

standing forward bend e

mountain i

samasthiti e

vinyasa b. sun salutation or awakening

thunderbolt ei5
(sink) ei
standing forward bend e

halfway lift i
(jump/walk) e
high push up i

low push up e

up dog i

down dog ei5
(lunge right foot forward e
warrior i (and ii) i
(hands down) e
high push up i

low push up e

up dog i

down dog ei5
(lunge left foot forward) e
warrior i (and ii) i

down dog ei5

jump forward e

back to thunderbolt at top

repeat with warrior i

on third repetition add warrior ii

end with thunderbolt ei5

samasthiti e

If you want me to PM you the rest (various other subroutines to integrate) let me know.

I would do a series of sun salutations as a minimum everyday. Do the first one where you move through each pose on a slow deep but not too deep inhale and exhale through the nose. Make sure you repeat the series on each side. I start the first lunge left leg back and the next time through do the right leg back and that counts as one Sun Salutation Series. The second time through hold each pose for 2 breaths and the 3rd time through hold each pose for three breaths and that should be a real nice 20 minute full body yoga practice. And if you have a heavy exercise routine otherwise just do it once on each side as a warm up. The focus should be on your breath and in synch with your movement in and out of each pose and think of it as a mind, body, breath ballet. Relax and enjoy! ;)