Do It Like Malaika Arora, 7 Yoga Poses To Up Your Fitness Game In 40s

Malaika Arora Yoga: Here are five poses that Bollywood actress Malaika Arora swear by to keep her fit and gorgeous.

Chanchal Sengar
Written by: Chanchal SengarUpdated at: Mar 04, 2020 09:28 IST
Do It Like Malaika Arora, 7 Yoga Poses To Up Your Fitness Game In 40s

It becomes difficult to manage fitness with age unless you are committed to your workout routine like Malaika Arora. She is known for her petite figure at the age of 46. Malaika doesn't look like the mother of a teenage son! Well, the secret behind her fit as a fiddle body is regular workout and disciplined lifestyle. She is a regular gym-goer but apart from that she also practices Yoga and healthy living. She recently started posting some of her favorite Yoga moves with #malaikasmoveoftheweek. Here are 7 of them for your reference to upscale fitness.


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Hello there, lovely Divas! Welcome to Monday. Yipeeeeeeee This week’s #malaikasmoveoftheweek is my fav, a Handstand. Don’t forget to tag @thedivayoga, me and #malaikasmoveoftheweek when you post. Here’s how you can do it: - Start in Downward Dog, with your palms spread on the floor. Slowly start lifting your foot, shifting your weight on the balls of your feet - Bend your right knee, lifting the heel. Press down with your hands and lift your left leg upwards. Turn your biceps forwards and push down into your hands and straighten your elbows. Focus your vision a few inches in front of your hands - Arms firm, bend right knee and hop the leg off the floor. Your weight should be on your hands, keep your core tight at this point. Slowly start bending your legs like an open scissor. Rotate your thighs towards your core - Keep breathing regularly and to come out of the pose, first bring your right leg down slowly, and then the left - Rest in child’s pose for a moment This pose will definitely get you started onto a powerful week! Have a good one, Divas! #malaikasmondaymotivation 
#divayoga #divas #malaikasmondaymotivation #mondaymotivation #yogapose #yogalife #yogapose #yogaeveryday #yogainspiration #ygoagirl #yogagram #yogainmumbai #yogastudios

A post shared by Malaika Arora (@malaikaaroraofficial) onMar 1, 2020 at 11:17pm PST

A handstand exercise might be difficult for beginners but as you practice, it will become easier for you to do daily. Here are the major health benefits of doing this exercise:

  • This exercise aims at increasing blood circulation towards the head and neck.
  • It aids the problem of breathlessness and improves bowel movements for better digestion. 
  • It revitalizes the mind and body to increase cognition and stamina.

Supported headstand

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Hey Divas! #malaikasmondaymotivation Hope you had a lovely weekend, I sure did! Here’s a dose of motivation with #malaikasmoveoftheweek - A Headstand Variation . Don’t forget to tag me and @thedivayoga while posting your pictures! . Steps to do the pose: 1. Sit in Vajrasana, inhale and come onto your knees 2. Exhale and place your palms & head on the floor, both in the same line 3. Inhale, tuck your toes under and slowly try to straighten your legs 4. Support your body with the crown of your head, your hands and your feet on the ground 5. Keep your head steady and do move it 6. To further stretch yourself, slowly take your arms behind your back, interlocking your fingers 7. Make sure the weight isn’t being felt on your neck and keep breathing regularly to avoid injuries . This is a difficult pose, so remember that eery step closer to it in a success in itself. Just like this week, take it one step at a time and before you know, you’ll have kicked ass! . #malaikasmondaymotivation #mondaymoves #mondaymotivation #yogalife #yogagirl #yogapose #yogainspiration #yogapractice #fitnessmotivation #divayoga #divalife #yoga #yogagram

A post shared by Malaika Arora (@malaikaaroraofficial) onFeb 23, 2020 at 11:14pm PST

If you have asthma, you must try this exercise to relieve the troublesome symptoms. Here are some amazing benefits of this energizing exercise:

  • Boosts intuitive power
  • Sharpens memory and aids forgetfulness
  • Brings mental clarity

Padma Balasana

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#malaikasmondaymotivation ..Hey there Divas! Let's start this week right with #malaikasmoveoftheweek This week’s pose is Padma Balasana. . While posting, tag @thedivayoga and #malaikasmoveoftheweek . This Balasana variation can be done by following steps- 1. Start with any open leg seated pose ex. Dandasana. 2. While lifting your left knee towards the left side ribs and placing left heals closer to left side hip flexors. 3. Now Hold right toe and place the heal closer to left hip flexors. 4. Now bend forward to place your forearms on mat. 5. slowly shift your weight from from forearm to thoracic region. 6. Now extend the arms forward on the mat while arching slightly the back. 7. Stay as per your breath capacity. . Now let's see those pictures rolling in! . #divayoga #malaikasmondaymotivation #yogachallenge #yogagram #yogaeveryday #yogalove #yogaposes #yogagirl #yogaeveryday #yoga #stretching #mondaymotivation #nomoremondayblues #instayoga #mumbai #yogainmumbai #malaikaarora #yogainspiration

A post shared by Malaika Arora (@malaikaaroraofficial) onFeb 16, 2020 at 7:10pm PST

This Yoga pose is good for stretching the lower body especially hips, thighs and ankles. With stretching, it aligns the skeletal system. The other benefits of this pose are:

  • Relieving neck and back pain
  • Improving breathing pattern
  • Relaxing mind and body
  • Bettering posture
  • Relieving fatigue

Reclined Pigeon Pose

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Hello there, Divas! #malaikasmondaymotivation One of my biggest fitness rules is, holiday or no holiday, workout shouldn’t stop. Find some time to squeeze some sort of workout in your schedule. 
On that note, here’s #malaikasmoveoftheweek to get you started for an awesome week. Don’t forget to tag @thedivayoga and #malaikasmoveoftheweek . This week’s pose is is Modified Reclined Pigeon Pose
 1. To begin, come onto your back with your knees bent and your thighs parallel and hip-distance apart. 2. Cross your left ankle over your right thigh, making sure that your anklebone clears your thigh. Actively flex your front foot by pulling your toes back. 3. Pull your right knee in toward your chest, thread your left arm through the triangle between your legs and clasp your hands around the back of your right leg. 4. If it feels good for you, straighten the right leg and bring your head up towards the left shin. Keep pulling your right leg in to feel a nice stretch across your left glutes as well as the right hamstring. 5. Switch legs and repeat on the other side Have a happy week Divas!

A post shared by Malaika Arora (@malaikaaroraofficial) onJan 19, 2020 at 10:35pm PST

The reclined pigeon yoga pose provides benefits in the neck, shoulders, chest, abdomen and thighs. In short, it helps in toning the body. This pose is good for:

  • Stimulating abdominal organs
  • Bringing mental peace and clarity
  • Toning the body
  • Increasing the flexibility
  • Balancing liver and gall bladder functions
  • Releasing stress, frustration, anxiety and anger.


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Hello everyone! Get your Monday off to a great start with #malaikasmondaymotivation #malaikasmoveoftheweek This week’s pose is Modified Side Uttanpadasana . While posting, tag @thedivayoga and #malaikasmoveoftheweek . Here’s how to do it: -Begin this pose by coming to a supine position. -Turn sideways to your right and slowly stretch your right arm. -Exhale and while breathing in, slowly raise your legs. -Do not raise your shoulders and hips from the ground. -Breathe normally in the final position and hold for a few seconds. -The upper body, arms, and face are to be relaxed. -Do not bend the knee or lift the lower body from the floor. -While releasing, inhale and while exhaling slowly lower the legs back to the ground. Relax and breathe normally. . . . #divayoga #divayogastudios #divas #yogachallenge #yogalife #yogagram #yogainspiration #yogapose #challengeyourself #malaikaarora #mumbai #yogainmumbai #instayoga #yoga #mondaymotivation

A post shared by Malaika Arora (@malaikaaroraofficial) onFeb 3, 2020 at 12:01am PST

This raised leg yoga pose is easier than the other poses but equally effective. In particular, this exercise is great for people who frequently suffer from back pain and stomach ailments. If you are looking to build or tone your abs, this pose is a must-do for you. Check out some other interesting benefits of this Yoga:

  • Treats stomach and digestive disorders such as indigestion, acidity, constipation, stomach ache, etc.
  • Tones the muscles and abs
  • Aids weight loss
  • Increases blood circulation in the body
  • Helps in warding off fat from waist, hips and thighs
  • Improves reproductive health

Urdhva Mukha Svanasana or Upward Dog Pose

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#malaikasmondaymotivation ...Hey there, Divas! Let's make #2020 a fit one with our favourite challenge - #malaikasmoveoftheweek This week's pose - Upward Dog or Urdhva Mukha Svanasana. Remember to tag @thedivayoga in your pictures! Here's how to do it 1. Lie on the floor with your belly on the ground 2. Stretch your legs out, with your toes touching the ground and palms placed alongside your chest, fingers spread wide 3. Inhale, and push yourself up with your arms, straightening your elbows and lifting your torso and thighs a few inches from the floor 4. Look straight ahead or slightly upwards, whatever is comfortable for you The Upward Dog pose stretches your chest, lungs, shoulder and abdomen! Talk about a super pose for a super year! #divayogastudio #divalife #divayoga #yogagirl #yogainspiration #yogalove #yogaeveryday #suryanamaskar #yogagram #yoga #stretchyourself #yogastudio

A post shared by Malaika Arora (@malaikaaroraofficial) onJan 12, 2020 at 9:20pm PST

This is an easy exercise for those who have a flexible body. For others, this pose helps in opening up the chest and strengthening the muscles of wrists, arms and spine. It is good for improving posture, stimulating abdominal functions, relieving fatigue, firming buttocks and curing symptoms of asthma.


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#malaikasmondaymotivation ..Hello everyone! Let’s ring in the new week with our favourite- #malaikasmoveoftheweek This week’s pose is Ustrasana. While posting, tag @thedivayoga and #malaikasmoveoftheweek Here’s how to do it: - Stand on your knees, keeping your knees and feet slightly apart - Lean backwards slowly trying to touch the right heel with the right hand and the left heel with the left hand. Go only as far as you can - Push your hips forward, bending your head backwards, as far as possible - Support your weight equally on both arms and legs - Relax the back muscles - Stay in the position as long as you find it comfortable and when ready, release the hands from the heels one by one and return to the starting position #divayoga #divayogastudios #divas #yogachallenge #yogalife #yogagram #yogainspiration #yogapose #challengeyourself #malaikaarora #mumbai #yogainmumbai

A post shared by Malaika Arora (@malaikaaroraofficial) onJan 26, 2020 at 9:37pm PST

Next up is Ustrasana which aims at stimulating and strengthening the nervous and respiratory system by improving the blood flow. Besides, this pose is also good in increasing spinal flexibility, reducing anxiety and fatigue. Doing this exercise daily can also prove to be beneficial in balancing as well as healing the chakras.

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