Follow Malaika Arora's Full Body Yoga Workout to Get into Shape at Home
This is how Malaika Arora stays fit and you can too
This is how Malaika Arora stays fit and you can too
1MalasanaMalasana: Also known as the Yogic squat is one of the popular asanas in Hatha Yoga with several benefits for the hips, back and leg muscles.
Steps:
Sit in a squat with your feet flat on the floor. If you’re having trouble keeping your feet flat, use a blanket to rest your heel.
Place your thighs in a wide position, leaning very slightly towards the front.
To keep your knees separate, press your elbows against either knee, keep the width intact, while joining your palms.
Hold the position for a minute and to come out of it, slowly straighten your knees and stand up.
Benefits:
Great stretch for those who sit for long periods of time.
Tones and strengthens the stomach area.
2Tree Pose -Tree Pose - Vriksasana is a fun, grounding pose aimed at increasing your focus and balance both in the mind and body. The pose may look easy but it take a lot of focus to stay balanced.
Steps:
Stand erect with the soles of your feet flat on the ground.
Fold the right leg and place the sole on the inner thigh of your left leg, with your toes pointing downwards.
The right leg should be perpendicular to the left leg.
Fix your gaze and slowly extend your arms upwards, in a namaskar position.
Repeat on the other side.
Benefits:
Helps strengthen and lengthen the spine.
Improves balance and builds strength.
Allows your mind to focus and build concentration.
3TrikonasanaTrikonasana - Also called the extended triangle pose, Trikonasana is a great pose to stretch your entire body and tone your muscles.
Steps:
Begin by standing upright in Tadasana. Exhale and stand with your feet apart, arms raised parallel to the ground, palms facing down.
Turn your left foot slightly towards the right (heel out) and your right foot facing outwards. Tighten your thighs. Exhale, bend your torso towards the right, bending from the hip.
You can place your right hand on your shin/ankle or on the mat, whichever is comfortable for you.
Ensure that you are not tilting forward, take your left hip behind keeping in it line with the right hip. If you are comfortable, you can take your left hand up, and gaze up at it.
To come out of the pose, exhale, bring your torso up and your hands down. Repeat on the other side.
Benefits:
Its an excellent stretch for your hips, calves, hamstrings, groin area, shoulders, chest and spine.
The stretch helps in improving digestion and keeps your gut healthy.
This is a good stress reliever.
44_0.jpegMarichyasana is an Ashtanga Series pose which serves as a great release for tight hips and especially for those who sit for long periods of time.
Steps:
1. Still with your back straight, legs straightened out in front of you. Bend your left knee and place the foot flat on the floor, near your inner right thigh.
2. Twist your torso to the right and press your left shoulder against the inside of your left knee. Then exhale and face forward.
3. Extend your left leg rotate it inward. As you reach the left arm forward, lengthen your chest and push the left shin into the armpit. Exhale, and take the left arm outside of the leg.
4. Exhale and take your right hand behind your back and if possible, hold your right wrist with your left hand. Exhale, extend your torso ahead keeping your back long. Be careful not to hunch your back.
5. Hold for 30 seconds and repeat on the other side.
Benefits:
Stretches out your back and abdominal muscles.
Relieves lower back pain and pain in the hips.
Stretches and strengthens the spine.
55_0.jpgSarvangasana: A classic inversion, Sarvangasana is one of the most important asanas in Hatha Yoga, the benefits of which run through the entire body.
Steps:
Lie down with your back on the floor, and palms close to your body.
Lift your legs and bring them close to your heart.
Lift your lower body slowly and place your hands on your lower back, keeping your elbows close to the torso.
Slowly lift your legs up, forming a straight line with your forearm. Breathe normally without any pressure on your neck.
To come out of the pose, fold your knees, bring your legs close to the chest and slowly release your hands.
Benefits:
Sends blood to your entire body, relieves stress and symptoms of depression.
Stretches the shoulder, back and strengthens the core.
Improves and aids digestion.
66_0.jpgHalasana: A pose that has several benefits beyond the physical ones, Halasana may look difficult but it's super calming and therapeutic for your mind and body.
Steps:
Lie on your back with your palms facing the ground.
Take a deep breathe in and with that exhale, press your palms into the floor and raise your legs towards the ceiling.
For added support you can place your hands on your lower back.
You can also bend your knees if you’re losing balance.
Slowly and gradually, try touching your feet on the ground behind.
Breathe slowly. To come out of the pose, slowly release your hands from your back and bring your feet flat on the ground.
Benefits:
Calms and relaxes the mind:
Deeply stretches the shoulder and the spine.
Increases blood flow, thus reducing stress and tiredness.
77_0.jpgNaukasana: The boat pose targets the stubborn fat around the stomach and aids in better digestion. It is also a great stress buster and helps stimulate the function of the kidneys and the intestine.
Steps:
Lie on your back with your feet together and arms next to your body.
Take a deep inhale and as you exhale, lift your legs, chest off the ground. Stretch your arms out in front of you.
Try to keep your knees straight, as far as possible.
Your eyes, toes and fingers should be in a straight line. If you need help with this, you can use a belt/towel or a rope to support your pose
To come out of the pose, exhale, bring your feet and chest to the mat.
Benefits:
Great to build and strengthen your core muscles.
Also tones your arms and legs.
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