"Don't look for results the first time. Muscles will get worked, your calories will be burned," Blanchard says of these posterior postures. Come out of each pose when you start struggling: "You're defeating the practice if you're struggling and imbalanced, because you're trying to create symmetry in the body," he says.

Chair (Utkatasana)


Stand in Mountain pose: Arms at sides, sternum lifted. Bend your knees deeply. Squeeze your inner thighs together and straighten your arms, lifting them above your head and stretching your fingertips toward the sky. Accentuate the lift in your arms and chest so your upper spine is in a slight backbend. Tuck your pelvis. "Hold that for as long as you can keep a smile on your face," Blanchard says. "If the smile left your face, you've left your yoga pose." Shoot for 10 breaths. Feel that butt-burn?

Half Moon (Ardha-chandrasana)


Start in Downward Facing Dog. Step your right leg forward to a lunge position. Standing on that leg, with the fingertips of both hands still on the ground or a block for stability, raise your left leg behind you, parallel with the floor. Turn your torso to the sky by opening your left hip. Keeping your right fingertips where they are, raise your left arm and reach straight up so your two arms form one straight line. Flex your airborne foot and stand firmly on the grounded one. Engage your leg muscles and lift��do not lock�that knee. Stay for one more breath than you think you can manage. Do the same on the other side.

Extra credit: Sugar Cane Pose

In Half Moon pose (as above) bend the knee of your extended leg and reach back and grab the ankle. Press your bent knee away from your head, then arch your upper back slightly as you reach the crown of your head toward the foot of the bent knee leg.