Challenging large muscle groups is the key to keeping your sleek physique all season, says Charles Matkin, director of the Satsang Yoga Center in Garrison, New York, and cocreator of the Healing Yoga DVD series: "These asanas will burn more calories than those using small muscle groups." Hold each pose for 3 full minutes after you feel the burn, and then rest for a few breaths before moving to the next exercise.

Lunge
Works three trouble spots--hips, thighs, and glutes.


Stand tall with tailbone pointing down, abs pulled in. Step forward one leg's length with right leg and lower yourself into Lunge. Right thigh should be parallel to floor, back leg fully extended. Arms can be straight up or on hips. Hold, return to start, and repeat on other side.

Awkward Chair
Challenges and tones your core as well as your whole lower body.


Step forward out of Lunge and bring feet together so ankles touch. Bend knees about 90 degrees, and rise onto balls of feet. Extend arms straight in front of shoulders for balance. Squeeze knees and "sit" toward heels. Hold for as many breaths as possible and release.



Twisted Chair
Adding torque helps whittle your waist.


Return to Awkward Chair and place palms together. Draw abs in toward spine and rotate torso, bringing right elbow across left knee. Hold for at least three breaths, then repeat twist to other side.

Rotated Right Angle
A glute-clenching, abs-wrenching calorie burner.


Step into Lunge again with right foot, and allow left heel to rise. Hold the Lunge, and with palms together, twist torso and place left elbow across right knee. Hold, release, and repeat on other side.