THE CLASSIC YOGA EXERCISES

‘These are the moves that will target the large muscles in your body; the ones that boost your muscle mass and metabolism,’ says Parker

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1.SQUATS ON FIRE

REPS: 60 seconds

BENEFITS: ‘This exercise will work your hip score, glutes and thighs,’ says Parker. ‘And if you point your toes, it will help define your calves Stand with your feet wide, hands clenched at the centre of your chest, and lower into a squat with thighs parallel to the floor (A).Push through your heels to stand, as you push through your right heel and extend your left leg into a sidekick (B). Pulse up and down at the top four five seconds.Lower your leg and sit back into another squat, preparing to push through your left heel, to help lift and extend your right leg into a sidekick and pulse again for five seconds.Continue alternating legs for a full minute.

2. SLİNKY SLİDERS

REPS: 60 seconds

MODIFICATION Vary this move by performing in a box push-up position, on all-fours.Start in a push-up position, your hands a little wider than your shoulders, your body straight and your core strong.Take your right hand slightly further out to the side (A) and lower towards the floor (B). Press your body up with control as you return your right arm to its original position.Repeat, to the left and continue to alternate for 60 seconds.

THE CLASSIC YOGA EXERCISES

3. WALKING LUNGE TO OVERHEAD REACH

REPS: 60 seconds

BENEFITS: ‘This move will work all the major muscles in the lower body, while getting your heart rate up,’ says Parker.‘Keeping your arms above your head will add resistance and target your core.’Stand tall with your core engaged and extend both arms above your head,shoulders relaxed and palms facing.Keeping your chest high and shoulder blades squeezed together, step forward with your right leg and lower into a lunge. Keep your back knee off the floor.Push up with your front leg and walk your back foot forwards to bring your feet together (the starting position).Lunge forward with your left leg, thenreturn to the starting position. Keep Alternating legs and walking forward,focusing on form rather than speed.

THE CLASSIC YOGA EXERCISES

4. PIKE PUSH-UP

REPS: 60 seconds

BENEFITS: ‘A great move for your shoulders and core, which will also stretch your hamstrings and calves,’ says Parker.Begin in a classic push-up position, with your hands shoulder-width apart, fingertips pointing slightly inwards, core strong. (A)Keeping your legs straight, walk your hands back, so your body forms a ‘V’ shape with your hips reaching towards the ceiling.Bend your elbows to the sides and slowly lower your head to the floor into a small push-up (B). Pressback up, maintaining form at all times.

THE CLASSIC YOGA EXERCISES

5. SIDE PLANK ROTATION

REPS: 30 seconds each side

BENEFITS: ‘This move will work your obliques(your love handles) and your core, arms, shoulders and glutes,’ says Parker.Lie on your left side and balance on your forearm, with your elbow directly under your shoulder. Keeping your legs and feet locked,engage your obliques as you raise your hips so your body forms a straight line.Pushing your left forearm into the floor, lengthen and reach your right arm up to the ceiling (A).With your hips high, rotate your torso and thread your right arm under your body (B). Rotate back to side plank with your right arm reaching up and repeat for 30 seconds. Swap sides, resting on your right arm.

THE CLASSIC YOGA EXERCISES

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