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: Energy

STYLE: Kundalini, or the science of breath and angles, teaches practitioners to avoid traditional static posing. Kundalini awakens cosmic energy believed to be dormant in all of us.
EXPERT: Anna Getty, an instructor at Golden Bridge Yoga in Los Angeles, is the creator of a DVD series including The Divine Mother Prenatal Yoga.

Hold each pose for up to 20 minutes. The extended length and movement in each pose will build and sustain energetic highs. Keep eyes closed when you practice these poses.  Get psyched up for a practice by chanting �Ong Namo Guru Dev Namo� (ong nah mo goo roo dayv nah mo)��I bow to the creative wisdom in myself��three times.

Spinal Flex/Camel Ride
Sit with legs crossed, holding onto calves or shins. Inhale and lift chest forward and up. Inhale and exhale as you round spine, chin to chest. Start slowly and increase pace steadily. Continue for three minutes. This movement releases blocked energy in the spine.

Ego-eradicator
Sit with legs crossed. Place fingers (minus thumbs) on palms of opposite hands so fingertips are right below finger crease, on the mounds of hands. Leave thumbs open like you�re hitchhiking. Bring hands overhead to a 60 degree angle. Breathe rapidly through nose, emphasizing exhale like a panting dog (this is Breath of Fire.) Hold for 1-3 minutes. To end, bring thumbs together overhead, open the remaining fingers, and release hands down.

Arm Pumps
Interlace fingers in front of you. Clasp hands so knuckles face out, palms in. Inhale, bring arms up and overhead. Exhale, lower hands down to knees. Continue this motion with a strong breath, inhaling arms up, exhaling arms down. Start with 3 minutes and build up to 7 minutes. To finish, inhale with arms up. Hold the breath for 15 seconds. Exhale and release hands down. The pumping motion stimulates energy flow from the spinal column to other parts of the body.

Stretch Pose
Sit on floor with legs outstretched. With each hand, grab onto corresponding big toe. (Or grab ankles or shins.) Inhale and arch back straight and up. Exhale, bend down at waist, and lower head to knees. Inhale, arch back up and straight, exhale, fold down at waist. Continue this motion at a steadily increased pace for 1 to 3 minutes. Briskly folding forward and backward encourages energy to distribute itself throughout the body. You might even feel a little dizzy.

Back Platform Pose
Sit on floor with legs in front of you. Place hands 6-12 inches behind butt, fingertips facing feet. Lift butt off floor. Squeezing butt, thighs, and calves, engage abs. Drop head back so you are in a straight line from top of head to tips of toes. Hold position and begin a rapid Breath of Fire. Continue for 1 minute. To finish, hold breath and posture for 15 seconds. Gently lower body to floor and relax in Corpse pose.

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