Cross-Training: Yoga Shred

Add these power poses to your yoga flow to burn serious calories and kick some asana

- Cat Perry

Yoga offers a chance to zero in on your body’s intrinsic need to slow down and move more harmoniously. But these days, even your yoga practice may need to multitask between calming the mind and building strength.

That is exactly why yoga instructor and author of 21-Day Yoga Body, Sadie Nardini, created Yoga Shred. This mix of power moves and release poses, pulled from Nardini’s new Shred program, will wake up both larger and stabilizing muscle groups alike. So, while you find your center, you also tap your greatest strengths. Do this sequence in order, or pick your favorite moves from here to add to your regular routine.

1.FISTS OF FIRE CHAIR

WORKS: CORE, POSTERIOR CHAIN, CARDIO

Stand with feet hip-distance apart. Bend your knees and raise your arms up until biceps are next to ears. Come into Chair pose, like sitting into an invisible chair in the air. Make sure you slide your hips and knees back so you’re firmly on your feet and not pressuring your knees. Draw your low belly in and up so you don’t overcurve your low back. Inhale (A).

Exhale and jump into the air as you draw fists down by your hips (B). Land softly in Chair pose, arms up, hips back, knees forward over toes.

Continue for one minute.

2.TWISTS OF FIRE CHAIR (NOT SHOWN)

WORKS: CORE, POSTERIOR CHAIN

Begin in the same position as the Fists of Fire Chair pose, feet hip width, hips back as if sitting in a chair, raising arms until they are in line with your torso. Inhale.