Get moving with Yogasphere

Yogasphere, founded by Mandy Jhamat and Leo Lourdes in London, offers a bunch of (celebrity-approved) classes and retreats in the UK and internationally - including one at the top of The Shard (now that's a view). Here, Jhamat takes us through a five-part sequence that makes for a quick full-body workout. 

Step one: Parivritta Uttanasana – Twisted Chair Pose

Find your stable seat not on the sofa but in your chair pose. Keeping your hips level, place left elbow outside of right knee, and then twist the torso to the right.

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Photographs: Vince Starr, vincestarr.com

Location courtesy: Akasha Spa at Hotel Cafe Royal, London.

Step four: Chatturanga Press Up

Bend elbows in towards body (not out to sides) to lower the torso towards the floor. Work on endurance by holding this for five to eight breaths.

Step three: Plank

Keeping limbs engaged, tailbone lengthens and lower belly. If you collapse between the shoulder blades then bring your knees down in a half/baby plank.

Step five: Dhanurasana Downward Bow Pose

This variation is also a shoulder opener, clasping the inside of the feet.  Going into it, soften and relax the spine and then kick the feet up and back.

Step two: Adho Mukha Svanasana – Downward Facing Dog

Focus on engaging muscles of arms and legs by externally rotating upper arms and internally rotating inner thighs.