If you follow Malaika Arora on Instagram, you’re most likely to know that she drops a new Yoga asana every week, urging her fans to get fitter and better. The diva who’s one of the fittest Bollywood celebs also shares the benefits of the pose and a step-by-step guide to do it. If you’re looking for some fitness inspiration, her latest yoga posts will give you the motivation you need. Check them out.
1. Utthita Vasisthasana Pose aka Side Plank
Image Credit: Instagram/Malaika Arora
In her latest post, she wrote, “Utthita Vasisthasana is a pose that helps with strengthening the arms, wrists, naval area, and legs. It is a great balancing asana in modern yoga. Hence, it improves the sense of balance as well as focus.”
Steps:
1. Start in Plank Pose, pressing firmly through your hands with your shoulders aligned with your wrists.
2. Keeping your core muscles and legs engaged, roll both your heels to the right.
3. Stack your left foot on top of the right then lift your left leg off the floor.
4. Press down through the right hand and raise your left hand. Keep your lower belly engaged and your tailbone long.
5. Look up to your hand, or ahead of you.
6. Build up to stay in the pose for five breaths.
2. Setubhandhasana Variation aka Bridge Pose
Image Credit: Instagram/Malaika Arora
Talking about the benefits, the fitness enthusiast wrote, “It stretches the chest, neck, and spine. Strengthens the back, buttock, and hamstrings. Increases blood circulation, alleviates stress, and calms the brain.” However, she advises that anyone with a neck injury or spondylitis should avoid performing this pose.
Steps:
1. Lie down on your back with legs straight on the floor, palms beside your thighs.
2. Bend both your knees, keeping legs and hips apart, heels closer to the hips.
3. Inhale, lift your stomach and chest up by taking your hips off the floor.
4. Give support to your lower back with your hands.
5. Now straighten your legs with toes pointing in front.
6. Hold for 10 to 15 seconds and release.
3. Sarvangasana aka Shoulder Stand
Image Credit: Instagram/Malaika Arora
“It stretches your shoulders and neck along with toning your legs and buttocks. It stimulates the thyroid and abdominal organs. It helps relieve stress and reduces the symptoms of menopause,” she added.
Steps:
1. Lie down in the supine position.
2. Raise your legs slowly upward and bring them to a 90° angle.
3. Bring the legs towards the head by raising the buttocks.
4. Raise the legs, abdomen, and chest and try to form a straight line.
5. Place your palms on your back for support.
6. Place the chin against your chest.
7. Maintain the position for as long as comfortable.
8. Try to maintain the pose for up to 15 seconds or more.
4. Utthita Hasta Padangusthasana aka Extended Hand to Big Toe Pose
Image Credit: Instagram/Malaika Arora
“This pose strengthens and stretches the legs and ankles. It challenges and improves your sense of balance, enhancing your focus and concentration.” However, she suggests that anyone suffering from an injury in the hip, ankle, back, knee, or shoulder should refrain from practicing this pose.
Steps:
1. Stand up straight with legs together.
2. Bring your left knee towards your belly.
3. Hold the big toe of the left leg with the left hand.
4. Inhale, extend your leg to the side shoulder level.
5. Maintain the balance on the right leg.
6. Lift your right hand up. Keep both your knees straight and look forward.
7. Hold for 10 to 15 seconds and release.
Lead and Social Image Credit: Instagram/Malaika Arora
