So says outspoken yoga master Mark Whitwell, who's been delivering some chakra shock waves to American yogis in recent years by claiming that treating yoga like just another fitness class—90 minutes, three times a week—means we're losing out on the stress-reduction benefits that drew us to the mat in the first place. Author of Yoga of Heart (Lantern Books) and a former student of legendary yogi T.K.V. Desikachar, Whitwell—who now practices in L.A.—believes that 20 minutes of daily yoga at home alone is the essential foundation of any practice. He argues that proper breathing while moving at your own speed is vital to relaxing yoga—and nearly impossible in the forced pace of a class. "When you establish a daily practice, it becomes healing to the entire system," says Whitwell. "You're able to digest life easily." Whitwell suggests completing nine sun salutations (illustrated below) each morning, using breath to initiate the basic movements. Breathe in and out deeply through your nose, emitting audible sighs from the back of the throat on all inhales and exhales, and concentrate on flowing through the posture. Oh, yeah—and expect to sweat.

Illustration by Mark Matcho

Stand with feet together and hands in prayer position (a). Inhale, raising arms overhead. Exhale, folding forward (b). Inhale into warrior one (c; right foot forward). Exhale into a runner's lunge (d; hands on either side of front foot, back knee on the ground). Inhale into push-up position, exhale, and lower to the floor (e). Inhale into upward-facing dog, exhale into downward-facing dog (f). Inhale into warrior one (c; left foot forward). Exhale into runner's lunge (d); then step forward so feet are together, retaining breath. Inhale, standing with hands overhead (b). Exhale, bringing your arms to prayer position (a).

Illustration by Mark Matcho

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L.A.-based ADAM SKOLNICK has written for Wired and Travel + Leisure.

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