Malaika Arora is the fitness queen of Bollywood industry. She is a mother of two and has been maintaining and toning her body since many years, and is still working on it everyday. Be it yoga, pilates or cardio, Malaika does not even miss out on a single day of exercise. Paparazzis often spot the actress post her yoga or pilates session daily without fail. Yesterday, she took to her Instagram handle and shared an inspirational yoga post of her series #Malaikasmoveoftheweek. She can be seen performing the yoga pose Ashwa Sanchalanasana, and even listed the benefits and steps to do the asana.
In the photo, Malaika was seen wearing a black, sports bralette with matching tracks. With a brick in each of her hands as well, she captioned her post as, "Namaste Everyone! Winter season is here and now we have one more reason to work out and keep ourselves warm. While we can tuck under a blanket and relax, why not move with #MalaikasMoveOfTheWeek - Ashwa Sanchalanasana Variation and feel stronger? This pose gives a good stretch to your hips and calf muscles and lengthens the spine. It will help you improve your blood circulation." Check out the post:
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How to do Ashwa Sanchalanasana?
Every yoga pose should be performed with proper direction and dedication. The purpose gets defeated if you are not following a yogasana properly. In her post, Malaika listed out the steps to practice Ashwa Sanchalanasana yoga pose. Below listed are the instructions:
"1. Begin in a downward-facing dog with each palm on a brick.
2. As you inhale lift the right leg up towards the ceiling and while exhaling step the right foot forward between your palms.
3. The distance between your feet may vary depending upon your flexibility but you can generously start and can always adjust the gap later if you feel any strain or any discomfort.
4. Bend your right knee at an angle of 90 degrees.
5. Ensure your right knee should be aligned with the right ankle.
6. Grounding your feet into the mat engage your core as you exhale, inhale sweep your arms out and up reaching to your high lunge.
7. As you inhale expand your chest, lengthen your spine and exhale as you let your torso fall towards your right thigh, and sweep your arms to your shoulder level with a brick in each hand.
8. Make sure not to drop your chest completely on the right thigh.
9. Stay in this pose for five breaths."
Also read: Simple Yoga Exercises To Stay Healthy This Winter Season
Ashwa Sanchalanasana pros
Malaika Arora is loves yoga and has an envious figure that inspires many people. She posts workout pictures and video clips regularly giving major motivation goals to her fans. You can check out her social media space every week for new move of the week updates. Yoga is a beautiful concept for both body and mind. Here are the pros of Ashwa Sanchalanasana:
- Relieves sciatica pain
- Builds strength in knee muscles
- Stretches buttocks and back leg
- Improves balance and brings stability
- Engages deep core muscles
- Increases the flexibility of your back
Precautions for Ashwa Sanchalanasana pose
While practicing yogasanas, it is important to follow the step by step guide by an expert. Listed below are some precautions that one should take care of while performing Ashwa Sanchalanasana yoga pose:
- If you have a knee or neck injury, don't do Ashwa Sanchalanasana
- Perform it with an empty stomach only
- Keep the alignment of your knee in the line with your ankle, or else you might hurt yourself
- If you have any issues with your neck problem, then look straight and not upwards
- Avoid doing Ashwa sanchalasana if you have an ankle injury