We all have different goals when we set foot in a yoga studio or push "play" on the DVD player. See if a sequence of poses helps you obtain your own goals below.

Do you want to lose weight with Yoga, gain more energy, tone muscles or are you driven by the mere challenge? Combined with a low calorie diet, yoga can help you lose weight. Yoga's ability to ignite the immune system can help the body better breakdown foods and digest them to obtain the most nutrients. Likewise, yoga can help you feel more energetic, prepare your muscles to lengthen and help you become stronger both inside and out.

Goal: WEIGHT LOSS and Yoga

Hold each Power Yoga pose for weight loss on right and left side for 8-10 breaths

Revolved Crescent Lunge -Parivrtta Anjaneyasana
Dancer's Pose -Natarajasana
Triangle Pose -Trikonasana
Bow Pose -Dhanurasana
Supported Shoulder Stand -Salamba Sarvangasana

Goal: INCREASED ENERGY with Yoga

Take up to 20 minutes for each yoga pose to increase energy, build up energy "highs", attempt to close eyes

Spinal Flex - sit with legs crossed, holding onto shins. Inhale, lift chest forward and up. Then begin to round shoulders and drop chin forward on the exhale. Start slowly and begin to increase pace and breath.

Arm Pumps - sits on haunches, interlace fingers in front of you, clasp hands so knuckles face out, palms in. Inhale and bring arms overhead, exhale and lower hands to your lap. Start slowly and begin to increase pace and breath.

Stretch Pose - Sit on floor with legs in a wide "V." With each pointer finder, wrap right finger around your right big toe, left finger around your left big toe. (Feel free to grab ankles or shins.) Inhale and arch back straight up, exhale and fold down at waist. Start slowly and begin to increase pace and breath.

Back Platform Pose - Sit on floor with legs in front of you. Place hands 6-12 inches behind you, fingertips facing feet. Inhale, on exhale lift your butt off the floor. Squeeze the butt, thighs and calves and engage the abs. Drop head back (optional) so you are in a straight line. Check alignment here, be sure the shoulders are atop the elbows are atop the wrists. Hold for up to 1 minute at a time.

Goal: INCREASED STRENGTH with Yoga

Increase your body's strength with the first Ashtanga Yoga sequence, Sun Salutation A, 5-10 times per day

Upward Salute -Urdhva Hastasana
Forward Bend -Uttanasana
Plank - Chaturanga Dandasana
Upward Facing Dog - Urdhva Mukha Svanasana
Downward Facing Dog - Adho Mukha Svanasana
Forward Bend -Uttanasana
Upward Salute -Urdhva Hastasana

Goal: MORE ENDURANCE with Yoga

Gain endurance with Yoga by practicing this sequence 10-20 times, exhale on downward movements and inhale on upward movements

Camel -Ustrasana
Dolphin -Variation on Adho Mukha Svanasana
Boat -Navasana
Crow -Bakasana
Tripod Headstand -Sirasa II