Malaika Arora has one of the best bodies in Bollywood and is an internet fitness icon. She keeps posting photos of her workout and healthy lifestyle to motivate her fans. However, recently she started posting photos of yoga poses every Monday to reiterate the importance of fitness. She wrote in her Instagram post: “Let’s walk into 2022 with a healthy mind and body,” and has been sharing #MalaikasMoveOfTheWeek to help you “transform” and “become the best version of yourself.” Here are a few poses you can do at home to tone your body and get fitter.
Malaika shared a video of her doing this pose and wrote: "This will be a great workout for your core and whole body. 💪"
Here's how you can do this by following her instructions in the video:[instagram]https://www.instagram.com/reel/CW2tVRlKvrd/?utm_source=ig_embed&utm_campaign=loading[/instagram]
2. Ashwa Sanchalanasana
As the winter season has set in, here is a pose suggested by Malaika that will fire up your metabolism and blood circulation. She says, "This pose gives a good stretch to your hips and calf muscles and lengthens the spine. It will help you improve your blood circulation. 🧘♀️"
She also lists detailed instructions to do it right:
1. Begin in a downward-facing dog with each palm on a brick.
2. As you inhale lift the right leg up towards the ceiling and while exhaling step the right foot forward between your palms.
3. The distance between your Feet may vary depending upon your flexibility but you can generously start and can always adjust the gap later if you feel any strain or any discomfort.
4. Bend your right knee at an angle of 90 degrees.
5. Ensure your right knee should be aligned with the right ankle.
6. Grounding your feet into the mat engage your core as you exhale, inhale sweep your arms out and up reaching to your high lunge.
7. As you inhale expand your chest, lengthen your spine and exhale as you let your torso fall towards your right thigh, and sweep your arms to your shoulder level with a brick in each hand.
8. Make sure not to drop your chest completely on the right thigh.
9. Stay in this pose for five breaths.
This pose also known as Seated Forward Bend, Malaika says, "is great for your core strength, stimulating digestion, and strengthening the back. It will also help you reduce anxiety and feel relaxed. Using a brick will level up the pose, making it more effective."
How to do it:
1. Place the brick on the lower side of your feet and sit in Dandasana with your spine straight.
2. Breathe in and raise your arms straight over your head, reaching toward the ceiling.
3. Breathe out and bend forward trying to reach the brick with spine straight.
4. Now, hold the brick or your toes. Try to be in this pose for as long as possible.
5. Whenever you are ready, inhale and come up with your hands raising above your head.
6. Exhale and bring your arms down.
7. Repeat this for 5 times.
4. Natrajasana (Lord of the Dance Pose):
Malaika writes in her Instagram post about this pose: “This is a balancing pose that helps stretch your entire body and improves focus. It is considered to be a great asana for increasing metabolism and losing weight. It also helps better your digestion”🧘♀️
The correct way to do Natrajasana as suggested by Malaika:
1. Stand-up straight with legs together.
2. Lift your left foot backward and shift your body weight on the right leg.
3. Try to hold your left ankle with your left hand.
3. Extend your right arm straight in front.
4. Look front and maintain the balance.
5. Hold for a few breaths and release.
6. Repeat on the other side.
5. Trikonasana (Triangle Pose)
"Yoga sessions with props have always been one of my favorite sessions. It adds a challenge to your regular yoga sessions and a fun element to the entire flow," writes Malaika while introducing this pose on her Insta handle. "This pose improves the flexibility of your spine, engages your core, and reduces stress and anxiety. 🧘♀️," she says.
How to do it right:
1) Stand straight with your feet comfortably apart with a brick in each hand.
2) Turn your left foot to face outside, with the heel inwards.
3) Both heels should be in a straight line. Inhale and bend your body from your hip to the left, with your right arm raised straight up.
4) You can rest your left hand on the brick.
5) Your head can be in the line with your torso if you are comfortable, you can gaze up at your right arm.
6) With every exhale, relax your body a little more.
5. Ardha Matsyendrasana
This pose according to Malaika, “is great to stretch your upper body, strengthen your spine, relax your mind and improve digestion as it eliminates waste.”
Malaika lists out the correct steps to do it right;
1. Sit with legs stretched out, in front of your body.
2. Bend the right leg and place the right foot flat on the floor on the outside of the left knee.
3. Bend the left leg under your right leg and bring the foot to the outside of the right buttock.
4. Pass the left arm through the space between the chest and the right knee and place it outside of the right leg and hold the ankle.
5. Slowly twist to the right and place your right palm behind your sit bone.
6. Hold for a few breaths and repeat on the other side.