Latest news with #BaddhaUtthitaParsvakonasana
News18
04-07-2025
- Entertainment
- News18
Malaika Arora's Warrior Flow Yoga Flow Is The Fitness Inspiration You Need On A Monday
Last Updated: Malaika Arora took to her social media to share snippets of her warrior flow yoga sequence. This routine engages multiple muscle groups - quads, glutes, calves, and core. Starting her Monday on a fit note, actor Malaika Arora took to her social media to share a sneak peek into her fit mornings. The 51-year-old wellness icon and certified yoga enthusiast is redefining what it means to age with strength, grace, and stamina. Known for her consistent approach to fitness, Malaika kicked off the week by tapping into her inner warrior with hatha yoga. Taking to her Instagram, Malaika Arora shared a video where she was seen powering through Monday with power-packed yoga asanas. With seamless transitions, she aced the routine with poise, flexibility, and dedication. Sharing the video, she wrote, 'Channeling my inner warrior – strong, steady, and fierce on the mat." View this post on Instagram A post shared by Malaika Arora (@malaikaaroraofficial) Malaika began her session with two strong rounds of Veerabhadrasana (Warrior I), progressing into Viparita Virabhadrasana (Reverse Warrior) with effortless grace. She transitioned into Utthita Parsvakonasana (Extended Side Angle) and a more advanced variation, Baddha Utthita Parsvakonasana (Bound Extended Side Angle). The next part of her flow featured the challenging Parivrtta Parsvakonasana (Revolved Side Angle) and Parivrtta Virabhadrasana (Revolved Warrior). Her practice ended with Chaturanga Dandasana (Four-Limbed Staff Pose) and Bhujangasana (Cobra Pose). Why Malaika's Warrior Series Is More Than Just a Workout Each pose Malaika performed targets different physical and mental faculties, making this a holistic workout. Warrior poses are compound movements that engage multiple muscle groups – quads, glutes, calves, and core – promoting muscular endurance and strength that translates into everyday movement. These poses demand grounding and balance. Holding and transitioning between challenging poses sharpens attention, quiets mental clutter, and instils a meditative rhythm. For those tied to desks or devices, this routine is a powerful antidote. It releases tension in tight hip flexors, elongates the spine, and opens up the chest to enhance lung capacity and breathwork. Whether you're a seasoned yogi or just starting, Malaika's routine offers something for everyone. Of course, always check in with a certified instructor or your healthcare provider before incorporating new routines into your practice. First Published: June 30, 2025, 15:45 IST
NDTV
04-07-2025
- Entertainment
- NDTV
Malaika Arora Performs The Warrior Flow Sequence With 11 Impactful Yogasanas
Yogasanas, or yoga poses, offer a wide range of benefits for the well-being of both the body and mind. And fitness enthusiasts like Bollywood actress Malaika Arora's workout routine has some of the simplest yogasanas, which enhance flexibility, strength, balance, and improve various other conditions. Recently, she shared a video from her rigorous fitness regime and captioned the post as 'Channeling my inner warrior—strong, steady, and fierce on the mat.' She can be seen performing an array of yoga poses, which not only enhance mental and physical self but also boost energy and enthusiasm in the individual. View this post on Instagram A post shared by Malaika Arora (@malaikaaroraofficial) In the video, the fitness enthusiast showcases her 'warrior flow sequence', which includes the following yogasanas Veerabhadrasana-1: Also known as Gaze up pose, Malaika can be seen raising her arms with one foot back and bending the front knee to perform it. This pose strengthens legs, arms, and back, improves balance, and enhances the body's focus. Veerabhadrasana-2: In the standing yoga, Malaika can be seen keeping her gaze on her front hand. Meanwhile, she stands with legs wide apart, similar to the first pose, and her hands extended on both sides at 90 degrees, parallel to the floor. Viparita Virabhadrasana: Next, she can be seen stretching the side body while opening up the chest, to perform the pose also known as Reverse Warrior pose. On the other hand, she gradually extends one of her arms straight up from the Warrior II position and slides her bottom hand down the back leg, creating a gentle backbend. Utthita Parsvakonasana: Following the third asana, Malaika keeps her legs in the same position. Eventually, she reaches her right hand down beside her right foot while extending her left arm overhead, almost creating an extended side angle mountain. Baddha Utthita Parsvakonasana: Also known as Bound Extended Side Angle Pose, it combines the legs posture of Utthita Parsvakonasana with a bind by clasping hands or wrists behind the back and touching the bent knee with the body. Parivrtta Parsvakonasana-1: Next, she does a posture also known as Revolved Side Angle Pose, combining a lunge, a side bend, and a twist. It is attained by twisting the torso towards the front bent leg, while touching the floor with one hand and extending the other arm overhead. Parivrtta Parsvakonasana-2: Following this, Malaika can be seen performing a combination of twists and bends of the body while keeping her hands extended and legs in the same first position. Parivrtta Virabhadrasana-2: In this pose, she opens the chest and shoulders, twists her torso towards the back leg. Afterwards, she can be seen extending her arms in opposite directions, providing ample stretch in the body. Chaturanga Dandasana: Also called Four-Limbed Staff Pose, this involves the actress beginning in Plank Pose, then lowering her body halfway down. However, she kept her elbows at a 90-degree angle and close to her ribs. After holding for a few breaths, she then quickly changed into the next position. Bhujangasana: For the Cobra pose, she lay down on her stomach and lifted her chest with the help of her hands, resembling a cobra. This increases back flexibility and improves posture. Adhomukhasavasna: For the last yoga pose in the sequence, also known as Downward-Facing Dog, she can be seen lifting her hips with her hands and feet touching the floor, forming an inverted V-shape with your body. These exercises stretch the body and improve balance in the various joints. Additionally, this sequence helps in boosting confidence, enhancing digestion and addressing many other lifestyle issues.
NDTV
30-06-2025
- Entertainment
- NDTV
Malaika Arora Is "Strong, Steady And Fierce" As She Performs Warrior Yoga Routine
Malaika Arora refuses to be bogged down by the Monday blues. The actress is a strict fitness enthusiast who ensures to lead a healthy life. Her social media entries often serve as a reminder to work out regularly. The 51-year-old recently shared a video on Instagram where she was seen channeling her 'inner warrior' by executing a range of yoga asanas. Malaika Arora showcased her brilliant balance and flexibility. She began her session by performing two sets of Veerabhadrasana (Warrior Pose), followed by a flawless Viparita Virabhadrasana (Reverse Warrior Pose). Next, she switched positions and did an impressive Utthita Parsvakonasana (Extended Side Angle Pose) and Baddha Utthita Parsvakonasana (Bound Extended Side Angle). After that, the actress displayed her expertise in carrying out two sets of Parivrtta Parsvakonasana (Revolved Side Angle Pose) and a second set of Parivrtta Virabhadrasana (Revolved Warrior Pose). She concluded her routine with Chaturanga Dandasana (Four-Limbed Staff Pose) and Bhujangasana (Cobra Pose). Her side note read, 'Channeling my inner warrior—strong, steady, and fierce on the mat.' View this post on Instagram A post shared by Malaika Arora (@malaikaaroraofficial) Benefits Of Malaika Arora's Yoga Asanas Malaika Arora's latest post was a guide on how to execute the different variants of the Warrior Yoga Pose sequence. Here are the benefits of the exercise. 1. Strengthens The Core Warrior poses demand strong lower body engagement as it targets the quadriceps, hamstrings, calves, and glutes, leading to muscular endurance and stability. It activates the core muscles and stabilises the hip region, maintaining body alignment. 2. Promotes Balance And Coordination Incorporating this yoga asana into your fitness routine will promote better balance and coordination. Since a part of the exercise involves standing on one leg, it develops coordination and neuromuscular control. 3. Improves Mental Focus The physical activity needs your complete concentration and, as a result, enhances your focus. When you concentrate on maintaining equilibrium, it trains your mind to prevent distractions, offering a meditative effect. 4. Opens Hip And Chest Muscles This exercise relaxes your inner thighs and hip flexors, especially if you sit for long hours. It also prevents slouching, enhances posture and improves lung capacity by engaging your chest and arm muscles. 5. Boosts Energy And Stamina Warrior poses improve blood circulation, promote rhythmic breathing and energise your body. Over time, it builds stamina that can help you beat mid-day slumps. While these yoga poses can be a good addition to any workout routine, you should check with your healthcare provider and fitness trainer to avoid any problems.
