Yoga has been revered for centuries as a holistic practice that nourishes both the body and the mind. Malaika Arora, the Bollywood diva and fitness enthusiast, swears by yoga to maintain her stunning physique and achieve mental equilibrium. With her dedication to a healthy lifestyle, Arora has become an inspiration for many who seek to find balance and vitality through Yoga.
Ahead, we will unveil five of Arora’s favourite Yoga asanas that not only help in toning the body but also promote mental well-being. These asanas have been an integral part of the star’s fitness journey and have contributed to her radiance and inner strength.
So, roll out your Yoga mat, wear a cute matching set and strike a ‘pose’!
Adho Mukha Svanasana (Downward-Facing Dog Pose)
Commonly known as the Downward-Facing Dog Pose, this is a foundational asana that engages multiple muscle groups while stretching the entire body.
- Start on your hands and knees, aligning your wrists beneath your shoulders and knees beneath your hips.
- Exhale and lift your knees off the floor, straightening your legs and lifting your sitting bones toward the ceiling.
- Gently press your heels toward the ground while extending your spine and lengthening the back of your legs.
- Keep your head between your arms, relax your neck, and hold the pose for 5-10 breaths.
- To release, exhale and bend your knees, returning to the starting position.
Balasana (Child’s Pose)
Balasana, or Child’s Pose, is a soothing and restorative posture that helps calm the mind and release tension.
- Kneel on your mat with your big toes touching and sit back on your heels.
- Separate your knees about hip-width apart and slowly lower your torso between your thighs.
- Extend your arms forward and place your forehead on the mat, allowing your spine to gently stretch.
- Stay in this position for 5-10 breaths, focusing on deep, steady breathing.
Sukhasana (Easy Pose)
This asana provides a serene and stable foundation for meditation and deep breathing exercises, fostering a state of tranquillity and peace within the practitioner. It helps release tension in the hips and lower back, allowing for a comfortable and relaxed seated position.
- Sit on your mat with your legs crossed, placing your ankles in front of each other.
- Rest your hands on your knees or in your lap.
- Lengthen your spine, relax your shoulders, and close your eyes.
- Breathe deeply and hold the pose for a few minutes, finding a sense of ease and comfort.
Utkatasana (Chair Pose)
Utkatasana, also referred to as Chair Pose, is an excellent asana for toning the legs, buttocks, and core muscles. It builds strength and stability while igniting the body’s energy.
- Stand tall with your feet together and arms at your sides.
- Inhale deeply, raise your arms overhead, and engage your core.
- Exhale and bend your knees, as if you are sitting back into an imaginary chair.
- Keep your weight in your heels, chest lifted, and arms parallel to the floor.
- Hold the pose for 5-8 breaths, feeling the heat and activation in your leg muscles.
- To release, inhale and straighten your legs, lowering your arms back down to your sides.
Natarajasana (Dancer’s Pose)
Natarajasana, also known as Dancer’s Pose, is an elegant Yoga asana that embodies grace and strength. It requires focus, stability, and flexibility as you balance on one leg, extend the other leg behind you, and reach back to hold the foot or ankle. Natarajasana not only improves your physical balance and posture but also symbolises the harmonious union of body, mind, and spirit.
- Stand tall with your feet hip-width apart and arms by your sides.
- Shift your weight onto your left foot and bend your right knee, bringing your heel toward your glutes.
- Reach back with your right hand and grasp the inside of your right foot or ankle.
- Inhale, extend your left arm forward, and find a focal point to help with balance.
- Slowly lift your right foot upward, simultaneously leaning forward and extending your right leg backward.
- Hold the pose for 5-8 breaths, maintaining a steady breath and finding your balance.
- Release the pose gently, bringing your right foot back to the floor and returning to the starting position.
- Repeat on the other side.