What postures should I focus on for a short practice of 20-30 minutes?

 For a short practice my favorite postures are: triangle, yoga mudra, half moon, standing squat, downward facing dog, seated head to knee, knee down twist, and bridge pose.
Also, sun salutations are great for energizing and strengthing the body.
A yoga practice should have at least one: side bend, forward bend, back bend and spinal twist. Explore the asana pages on yogabasics.com and experiment with different postures finding the ones which feel best to you.

 
Ahimsa, the yogic practice of non violence must be adhered to when engaging in the practice of hatha yoga. Respect your body's limitations and inner wisdom, if something feels wrong or dangerous, please do not do it.

Please consult your health care practitioner before starting a yoga, pranayama or other exercise program.

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