Elsa Patakay’s yoga instructor reveals star’s grueling workout

A yoga instructor who trains some of Hollywood’s most famous faces has shared the workout that helps stars stay fit – by training both body and mind.

Tahl Rinsky says that only 30 minutes a day is needed to calm the mind and strengthen the body.

The yogi, who is based in Byron Bay, New South Wales, explained that just seven sequential poses can make you feel fitter and more flexible.

Among the clients who swear by her teaching is Spanish model Elsa Pataky, mother of three and wife of Australian film star Chris Hemsworth.

Tahl Rinsky (left) who names stars like Elsa Pataky (right) among his celebrity clients, says just 30 minutes a day is needed to calm the mind and strengthen the body

Tah' says only 30 minutes a day is needed to calm the mind and strengthen the body.  Pictured, Tahl, right, practices yoga with Elsa, left, who is married to movie star Chris Hemsworth

Tah’ says only 30 minutes a day is needed to calm the mind and strengthen the body. Pictured, Tahl, right, practices yoga with Elsa, left, who is married to movie star Chris Hemsworth

In addition to training Elsa one-on-one, Tahl also works as the resident yoga instructor for Elsa and Chris’ fitness app, Centr.

Tahl said, “Centr wants to retain the authenticity of teaching and trainers working directly with celebrity clientele. The quality of teaching is not reflected in your online tracking, but in the results.’

The routine below is a combination of traditional ashtanga moves with a vinyasa flow, as well as full-body strength-building moves.

Simply hold each movement for 30 seconds (making sure to do this for each side of your body), moving between each pose as smoothly as possible.

You can do them in a quiet moment or listen to electronic music like Tahl does. Because after all, the rules of yoga are meant to be flexible.

Mother of three, Elsa Pataky, 43, maintains her incredible figure through yoga.  She is pictured walking the runway at Paris Fashion Week last month

Elsa is pictured in April with husband Chris Hemsworth at the Avengers: Endgame premiere.  Chris plays Thor in the Marvel franchise

Mother of three, Elsa Pataky, 43, maintains her incredible figure through yoga. She is pictured left on the Paris Fashion Week catwalk in September and April with husband Chris Hemsworth at the Avengers: Endgame premiere. Chris plays Thor in the franchise

Warrior Three

Warrior Three: This pose (pictured) tones and strengthens the entire back of the body, including the shoulders, hamstrings, calves and ankles

Warrior Three: This pose (pictured) tones and strengthens the entire back of the body, including the shoulders, hamstrings, calves and ankles

Benefits: Improves balance and coordination. Tones and strengthens the entire back of the body, including the shoulders, hamstrings, calves and ankles, as well as the abdomen.

Tip for beginners: Use the back of a chair placed in front of your mat. Hold it as lightly as possible while entering the pose.

Downward facing dog

Downward facing dog: This pose improves circulation, energizes and calms the body and mind.

Downward facing dog: This pose improves circulation, energizes and calms the body and mind.

Benefits: Improves circulation, energizes and soothes the body and mind. It stretches the hamstrings, calves, shoulders and lower back. It also strengthens your arms and legs.

One-legged downward facing dog with one knee bent

One-Legged Downward Dog: Same benefits as a regular Downward Dog.  In addition, it improves balance and tones the trunk even more.

One-legged downward facing dog: Same advantages as a classic downward facing dog. In addition, it improves balance and tones the trunk even more.

Benefits: The same benefits as a regular downward facing dog. In addition, it improves balance and tones the trunk even more. It also stretches the hip flexor muscles on the lifted leg.

Skandasana (also known as Surfer’s Lunge)

Surfer's Lunge: This pose stretches the hamstrings, calves, ankles and inner thighs

Surfer’s Lunge: This pose stretches the hamstrings, calves, ankles and inner thighs

Benefits: Stretches the hamstrings, calves, ankles and inner thighs. Plus, it opens up the hips and core.

Tip for beginners: You can sit on a yoga block or bolster if the stretch is too intense.

Anjaneyasana or Low Lunge Variation

Low Lunge Variation: Stretches and opens the hip flexors, thighs, groins and core

Low Lunge Variation: Stretches and opens the hip flexors, thighs, groins and core

Benefits: Stretches and opens the hip flexors, thighs, groins and core. Plus, it adds a nice stretch overhead.

Ardha Hanumanasana (also known as Half Splits)

Half Split: This pose stretches the hamstrings, groin, and lower back and improves flexibility

Half Split: This pose stretches the hamstrings, groin, and lower back and improves flexibility

Benefits: Stretches the hamstrings, groin and lower back. It will also improve lower body flexibility.

Uttanasana (also known as standing forward fold)

Standing forward bend: stretches the hamstrings, calves and hips

Standing forward bend: stretches the hamstrings, calves and hips

Benefits: Stretches the hamstrings, calves and hips. Plus, it calms the mind for a sweet ending to a yoga session.

  • Tahl Rinksy is a resident yoga instructor for Centr, Chris Hemsworth’s personalized digital health and fitness program, available on the App Store for iPhone and Apple Watch or online at centr.com