Malaika Arora reveals her go-to Surya Namaskar sequence that builds core power and brings deep inside calm. Know the way to carry out this conscious move to reap all the advantages!
There’s hardly ever a Monday when Malaika Arora doesn’t drop a yoga reel, and her followers stay up for it. Recognized for her unimaginable health and dedication to wellness, Malaika Arora has made yoga a vital a part of her life. She usually shares glimpses of her routine on Instagram, inspiring followers together with her self-discipline, grace, and conscious motion. In her newest reel, she is seen performing one of the highly effective yoga sequences, Surya Namaskar, or Solar Salutation. As she flows by way of the twelve postures with precision and ease, her actions really feel much less like a exercise and extra like a ritual that may energize your physique, convey psychological peace, and enhance power.
Together with the reel, Malaika Arora captioned the put up saying, “Surya Namaskar isn’t just a bodily observe, it’s a sacred mantra. Every breath attunes you to photo voltaic power, awakening your Sushumna Nadi (Proper nostril or solar), dissolving inside fog, and syncing your rhythm with nature’s everlasting move. Accomplished with consciousness, it turns into a transferring prayer—a each day providing to the sunshine inside and round you.”
Find out how to carry out the Surya Namaskar sequence?
Beneath is a step-by-step sequence of Surya Namaskar, with Malaika Arora’s chosen mantras and tips about the way to carry out every pose accurately:
1. Pranamasana (Prayer pose): Om Mitraya Namaha
Stand tall with ft collectively. Carry palms collectively in entrance of your chest in Namaste. Preserve the backbone straight and shoulders relaxed. Exhale totally, and that is the primary pose.
2. Hasta Uttanasana (Raised arms pose): Om Ravaye Namaha
Inhale, stretch your arms overhead, palms touching. Slight arch within the again, gaze upward or at palms. Really feel the power rising with every inhale.
3. Padahastasana (Hand to foot pose): Om Suryaya Namaha
Exhale and hinge on the hips, folding ahead. Carry palms beside ft. Attempt to convey your head towards your shins, knees softly bent if wanted. Really feel the stretch in your backbone.
4. Ashwa Sanchalanasana (Equestrian pose): Om Bhanave Namaha
Inhale, and step your proper leg again right into a lunge, along with your left knee bent at a 90° angle. Raise chest, gaze barely upward. Interact the core and open the hip flexors.
5. Dandasana (Stick pose/plank): Om Khagaya Namaha
Exhale, and step the left foot again too. Kind a straight line from head to heels. Arms below shoulders, have interaction thighs and core. Breathe steadily.
6. Ashtanga Namaskara (Eight‑limbed salute): Om Pusne Namaha
Decrease knees, chest, and chin to the ground. Preserve hips barely elevated. Contact eight elements (toes, knees, chest, chin, fingers). Maintain your breath, sustaining the physique alignment, identical to Malaika Arora.
7. Bhujangasana (Cobra pose): Om Hiranyagarbhaya Namaha
Inhale, slide ahead, and carry your chest up gently. Press palms down, elbows bent. Activate the again muscle groups, stretch the chest, and preserve the pelvis grounded to carry out the cobra pose.
8. Parvatasana (Mountain pose/downward canine): Om Maricaye Namaha
Exhale, carry hips excessive, forming an inverted V. Press heels towards the ground, head relaxed between arms, backbone elongated, and shoulders away from ears.
9. Ashwa Sanchalanasana (Equestrian pose): Om Adityaya Namaha
Inhale, convey the precise foot ahead between your fingers, and decrease the left knee. Raise the chest and gaze upward, stretching the entrance physique.
10. Padahastasana (Hand to foot pose): Om Savitre Namaha
Exhale, bringing the left foot ahead to satisfy the precise. Fold over each legs once more, palms beside ft, and chill out the backbone and hamstrings, identical to Malaika Arora.
11. Hasta Uttanasana (Raised arms pose): Om Arkaya Namaha
Inhale, sweep arms up overhead, and stretch again barely. Raise the chest, lengthen by way of the perimeters, and gaze softly upward or ahead.
12. Pranamasana (Prayer pose): Om Bhaskaraya Namaha
Exhale, then convey your palms again to your chest. Stand tall, shoulders relaxed. Breathe steadily and keep calm all through the motion.
Advantages of Surya Namaskar
Surya Namaskar, the standard solar salutation sequence, affords a strong mix of bodily, psychological, and religious advantages. Recognized to be a full-body exercise, it energizes the physique, stretches all main muscle teams, and strengthens the core, again, arms, and legs. The truth is, it is likely one of the greatest yoga cardio exercises that may allow you to shed that further weight. When practiced often, Surya Namaskar helps cardiovascular well being, hormonal steadiness, digestion, and weight reduction, and even promotes glowing pores and skin, as per the Journal of Neonatal Surgical procedure. It will possibly additionally assist handle stress and alleviate despair, selling total psychological well being.
So, women, what are you ready for? Get on that yoga mat to make sure you keep match and reap all these well being advantages of Surya Namaskar, identical to Malaika Arora!