You're busy. We get it. But you still want every benefit possible from the time you spend in practice�power, strength, energy, and endurance�without spending hours on the mat. To help, we've asked four top yoga experts to choose their favorite poses to create the ultimate yoga workout. It�s a virtual yoga buffet where you can fill up on all your favorites in one stop, and still have a little time to tackle the rest of your life.
 
In this series, we've pulled over 20 poses from ashtanga (better than a Hollywood weight trainer), vinyasa (the Ironman of yoga), kundalini (could be called ginseng yoga), and power yoga (equal to power lifting), pick the ones you need for your workout goals, and get started on the body you want.

FITNESS GOAL: Endurance

STYLE: Vinyasa (�flow�) teaches the body to inhale or exhale with every asana in order to increase your heart rate. To master flow you must master relaxation and breath.
EXPERT: �The tighter you are, the more you use up your energy, leading to fatigue,� says Jonny Kest. Founder of the Midwest Yoga Conference series, Kest�s vinyasa classes are famous for choreography that demands physical and emotional stamina.

Practice these poses 10-20 times. Exhale on downward movements and inhale on upward, or hold each pose for three breaths. This challenging sequence of back bending, abdominal strengthening, and core awakening will stoke your endurance.

Camel (Ustrasana)
Kneel on the floor with knees together. Bring palms to lower back. Exhale, lift chest, and go back into a backbend. Try to bring one hand at a time to feet.

Dolphin (Modification for Adho Mukha Svanasana)
Lower forearms to the floor with elbows directly under armpits and fingers interlaced. Press down through forearms as you lift pelvis up and begin to straighten legs. Draw thighs back to make space at waist. Look forward, back, and to both sides to soften neck. Relax head in a neutral position.

Boat (Navasana)
Inhale and go from Down Dog to a seated position. Exhale and rock back to sit bones, extending legs up. With legs straight, bring hands forward, parallel to the floor. Keep back straight and engage core. Say hello to undiscovered core, glute, and thigh muscles.

Crow (Bakasana)
Squat with feet together, flat on floor. Widen knees and find your balance. Look down at the floor, one foot in front of you. Place palms on the floor shoulder-width apart. Bend elbows as you lean torso forward, placing shins on the back of upper arms. Balance and hold. Too challenging? Work on balancing knees on upper arms with toes on the ground. Tip forward carefully until one or both feet lift.

Tripod Headstand (Sirasana II)
Sit on heels. Lower head to ground and bring elbows parallel to one another. Clasp hands to create a base for your head. Bring knees to the back of upper arms. Lift one leg, then the other. Once up, put most of your weight in your hands but also press the crown of your head into the ground. Stay there or lengthen the rest of body upward. Draw shoulder blades toward hips, lift hips up, and push legs and feet up. (Make sure elbows aren�t splaying outward.) Gaze out along the floor and hold for 5-10 breaths. Carefully release and relax into Child�s pose.

For more goal-specific workouts, follow any of these links:
FITNESS GOAL: Strength
FITNESS GOAL: Weight Loss
FITNESS GOAL: Energy