Yoga offers many poses but when practiced regularly together, the combination offers full body benefits. So even if you don't have time to go to a yoga class, view my suggestions below for the top 10 yoga poses that can be completed in as little as 20 minutes. These have been selected in an effort to touch on all the major muscle groups and effectively massage the digestive and respiratory systems. It's important to note that the order of the following poses isn't important. Poses 1-4 can be practiced before or after the Sun Salutation. A Sun Salutation, however, typically follows the same basic sequence. ~Namaste

Take up to 20 minutes for poses 1-4, build up energy "highs", attempt to close eyes

1.) Spinal Flex Pose - 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.

2.) 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.

3.) 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 touch tops of thighs, shins or ankles. Lengthen the spine and extend through the crown of the head on the inhale. Then exhale and fold down at waist. Start slowly and begin to increase pace and breath.

4.) 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 buttox 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.

5-10.) How to do a Sun Salutation

Practice poses 5-10, five times daily. Attempt in the morning and notice increased energy to "face the day!" If there is one series of poses you can do during the day, the Sun Salutation series is it.

Begin in Mountain Pose
1-2: Upward Salute (backbend optional) - inhale
3: Forward Bend - exhale
4-5: Lunge to Plank - inhale
6-7: Upward Facing Dog - exhale
8: Downward Facing Dog - inhale
9-10: Forward Lunge into Forward Bend - exhale
11-1: Upward Salute (backbend optional) - inhale
Repeat on opposite side

Photo source: RadianceYoga.net