Fry Fat on the Mat

Crush calories with heart-revving yoga

You contort into all kinds of wacky positions wriggling into those skinny jeans. Bend and twist on a regular basis and that might not be necessary. An active sequence of yoga flows — a form called vinyasa — burns more than 450 calories an hour, according to Sara Ivanhoe, host of 20 Minute Yoga Makeover: Weight Loss.

This flow provides a total-body burn. Repeat  5 to 10 times.

1) Backbend

1. Stand with your feet hip-width apart. Lace your fingers behind you (palms facing up).

2. Inhaling, bend from your upper back, lift your chest, and press your shoulders down.

2) Forward Bend

1. Soften your knees and bend forward as you exhale, letting your torso hang in front of your thighs.

2. Keeping your arms straight and fingers locked together, lift them up and over your head (ultimately reaching toward the floor in front of your feet).

3) Chair

1. Inhale and bend your knees into a squat. Unlock and straighten your fingers, then separate your arms. When your thighs are nearly parallel to the floor, move your arms toward your ears. Keep your weight on your heels.

2. Inhale, stand up, and lower your arms to your sides. Exhale.

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