Yoga essentially defines the balance of the spirit and the mind. It is a state where our body and breathing move together in a beautiful dance. As Yoga enthusiasts across countries practice the centuries-old fitness ritual, Reebok influencer Malaika Arora, decodes her yoga mantra!
The style diva gives her favourite, easy-to-do asanas and their benefits for a fitter and healthier lifestyle.
Lotus Position (Padmasana)
Padmasana or Lotus position is a cross-legged yoga posture which helps deepen meditation by calming the mind and alleviating various physical ailments. A regular practice of this posture aids in overall blossoming of the practitioner, just like a lotus; and hence the name Padmasana
Sit on the floor and stretch your legs, your legs should be straight in front
Hold the right leg in both the hands, fold the legs slowly and place it on your left thigh. Ensure that your feet should touch your navel
Fold the left knee and hold it with both hands and place it on the right thigh close to the other. (At this point your both knees should touch the floor and the foot should face upwardly)
Your spinal cord should be erect, your both hands should be together or put the palms facing upside on the knee joints and the thumb must touch your index finger and the other fingers should face the upward.
Breathing process should be slowly – slowly and deeply. (Inhale and Exhale) and focus on your breathing
Speaking on the yoga posture, she reveals, “Padmasana is my favourite Yoga asana. It requires the focus of mind and concentration power. This asana signifies balance between the mind, body and soul by nurturing your whole self. It stimulates the flow of energy in body and when practised frequently it will build your ability to concentrate in other situations off the mat!”
Sun Salutation (Suryanamakar)
- This yoga practice is for the appreciation, paying of honor and reverence to the source of all forms of life, the Sun. It is commonly practiced to energize the body and ease out stiffness.
Prayer pose – Pranamasana
- Stand at the end of your mat, keep your feet together and distribute your weight on both feet equally
- Open your chest and just relax your shoulders
- Breathe in and lift both your arms up from the sides
- Exhale and bring your palms together in a prayer position in front of your chest
Raised arms pose – Hastauttanasana
- Breath in and lift your arms up and back
- Make sure that your biceps are close to your ears
- Make effort to stretch your whole body starting from the heels up to the finger tips
Hand to foot pose – Hasta Padasana
- Breathing out and bend forward from your waist while keeping your spine straight
- Exhale and completely bring your hands down to the floor beside your feet
Equestrian pose- Ashwa Sanchalanasana
- Breath in and push your right leg as far back as possible
- Bring your right knee to the floor and slowly look up
Stick pose- Dandasana
- Breath in and take your left leg back
- Bring your whole body in a straight line
Salute with eight parts or points – Ashtanga Namaskara
- Gradually bring your knees down to the floor then exhale
- Slightly take your hips back and slide forward
- Relax your chest and chin on the ground
- Elevate your posterior a little bit
Cobra pose – Bhujangasana
- Slide forward and raise your chest up into the Cobra pose
- Keep your elbows bent and fixed in this pose
- Keep your shoulders away from your ears
- Slowly look up
Mountain pose – Parvatasana
- Breath out and lift your hips as well as your tail bone up
- Put your chest downwards to create an inverted V pose
Equestrian pose- Ashwa Sanchalanasana
- Breath in and bring your right foot forward in between the two hands
- Bring your left knee down to the ground
- Press your hips down then look up
Hand to foot pose – Hasta Padasana
- Breath out and bring your left foot forward
- Keep your palms on the ground
- You can bend your knees, if you feel some discomfort
Raised Arms Pose- Hastauttanasana
- Breath in and roll your spine up
- Make your hands go up and bend backwards a little bit
- Push your hips slightly outward
Standing Mountain pose – Tadasana
- Exhale and first straighten your body
- Bring your arms down
On Suryanamaskar, Malaika Arora says “Suryanamaskar is a full body workout as it massages, detoxifies, and stimulates almost every organ of the human body. It improves your blood circulation that aids in bringing back the glow on your face; hence ensuring both physical and mental well-being. It is an incredible link between the warming-up poses and the intense yoga asanas. For me, Suryanamskar is my complete workout package”
