On the 12th International Yoga Day, Malaika Arora's dedication to yoga serves as an inspiration. At 52, the actress maintains a stunning physique through a holistic fitness routine emphasizing core strength, flexibility, balance, spine and hip mobility, mental calm, and posture alignment. Her workouts are accessible to many women, promoting overall physical progress.
Malaika Arora's Yoga Journey: Overcoming Challenges
In an interview with The Bombay Times, Malaika shared her struggles post-Covid-19 recovery: "Honestly there were days when I couldn't even bend down and touch my toes. I was frustrated as I was unable to push myself. I didn't give up and I had no choice but to take it slow." After a car accident in 2022, she had to temporarily stop yoga. She revealed to India Today that her body "went through a lot of shock [post the accident] and needed time to recover." She added, "one thing I kept asking my doctor was when I could go back to my yoga practice," as reported by The Indian Express. Once she resumed, she noted a "great difference to my mental and physical state."
Key Yoga Asanas in Malaika Arora's Routine
Surya Namaskar (Sun Salutation)
Malaika often practices Surya Namaskar, a traditional sunrise sequence honoring Surya as the source of energy. The series includes twelve poses: Tadasana (standing pose), arms raised, forward bend, lunge, V-shaped asana (Adho Mukha Svanasana), prone pose (Ashtanga Namaskara), upward-facing chest lift (Bhujangasana), return to V-shaped asana, lunge, forward bend, arms raised, and back to Tadasana. Each cycle moves backward then forward. Malaika calls it the "warrior flow upgrade."
Bhujangasana (Cobra Pose)
This gentle backbend resembles a cobra raising its hood. To perform: lie flat on stomach, legs extended, palms under shoulders, elbows close to body. Inhale and slowly lift head, chest, and upper abdomen off the floor. Hold the breath for 15–20 seconds. Benefits include improved spinal strength, core strength, and flexibility.
Gomukhasana (Cow Face Pose)
This seated posture stretches the entire body. Sit with legs extended, bend knees, stack one knee over the other. Raise one arm overhead and bend it behind the back; bring the other arm from below and clasp fingers. Keep spine straight, breathe deeply, hold for 20–30 seconds, then switch sides. It stretches shoulders, chest, arms, hips, and thighs, improves posture and spinal alignment, and enhances shoulder joint flexibility, relieving neck and upper back stiffness.
Setubandhasana (Bridge Pose)
Malaika performs this back-bending pose forming a bridge-like shape. It strengthens the back, glutes, and legs while opening the chest. Benefits include strengthening back, buttocks, and leg muscles; stretching chest, neck, and spine; improving posture and spinal flexibility; and relieving mild stress and fatigue.
