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.

Trainer: Sadie Nardini, Core Strength Vinyasa Yoga, Founder; 21-Day Yoga Body, author

Website: sadienardini.com

Model: Alexandra Ellis, C.P.T., Alex Ellis Fitness founder; City Row instructor, Equinox trainer. Favorite quote: “There’s nothing more gratifying than breaking a sweat and knowing you’re becoming a fitter, stronger, healthier, and happier you.”