Fitness video: Malaika Arora reveals 3 Yoga asanas to improve your flexibility
As completely different states throughout India enter one other section of strict lockdowns owing to the spike in Covid-19 circumstances, a work-from-home routine is inevitable and for those who can not make out time to prioritise your exercise as you juggle family chores and profession commitments from house, Malaika Arora bought you sorted along with her weekly dose of health motivation. Whereas the Bollywood diva has been difficult followers to attempt one Yoga asana every week, ever snce the lockdown final yr, this yr the actor has been pushing followers additional with not only one however three train strikes to purpose for a more healthy life-style.
Taking to her social media deal with just lately, Malaika spilled the beans on 3 Yoga asanas to brush apart mid-week blues, really feel rejuvenated and wholesome and in addition mark an enchancment in your flexibility. She shared within the caption, “Let’s get rid of the #tuesdayblues with these 3 poses from #MalaikasMoveOfTheWeek that can depart you feeling rejuvenated and wholesome. These poses will stretch your muscular tissues and improve your vary of movement. Observe these poses repeatedly and you will notice an enchancment in your flexibility (sic).”
1. Anjaneyasana (Low Lunge or Crescent Moon Pose)
Advantages: Malaika shared, “Bettering flexibility round your shoulders and neck, this pose provides a deep stretch to the hips additionally helps to open the chest and shoulders (sic).”
Methodology: Begin in a downward canine. As you exhale convey your proper foot ahead and place it in between your palms aligning the suitable knee and heel in a straight line. Decrease your left knee to the bottom. Slide it again if wanted until you are feeling a snug stretch in your left thigh
Inhale and raise your chest upright, taking your arms upwards, both parallel to one another or palms joined. With each exhale, bend deeper into the pose, urgent your tailbone in direction of the ground. If doable, take your head again and lookup. To return out of the pose, return into the downward canine and repeat on the opposite aspect.
2. Parsvottanasana (Intense Facet Stretch Pose)
Advantages: Malaika elaborated, “Because it stretches and elongates the backbone and the again of the legs, it additionally stimulates digestion. It’s a pose that can enhance your power and stability together with flexibility (sic).”
Methodology: Bend down right into a downward-facing canine pose or Adho Mukha Svanasana and inhale whereas bringing your proper foot ahead to the within of your proper hand. Keep a distance of three to 4 toes and draw your left foot at 45 diploma angle with the suitable foot toes pointing on the shorter fringe of the mat.
Align your heels, raise your torso up and switch your face in the identical path as your entrance foot. Exhale and concurrently attain your arms behind your again.
Clasp every elbow with the alternative hand or in case your shoulders are extra versatile, be a part of your palms behind your again right into a reverse prayer place. Keep the size of your backbone and preserve the crown of your head prolonged ahead whereas your tailbone reaching behind you.
Maintain onto the pose for 10 to fifteen seconds earlier than releasing the posture.
3. Trikonasana (Triangle Pose)
Advantages: Malaika revealed, “This asana is an incredible stretching train because it helps to enhance flexibility in your backbone and pelvic area. This pose will assist you develop power and stability too (sic).”
Methodology: Stand straight on a flat even floor along with your toes comfortably aside. Flip your proper foot to face outdoors whereas preserving the heel inwards. Each heels ought to be in a straight line.
Inhale and bend your physique out of your hip to the suitable and lift your left arm straight up. In the meantime, your proper hand can both relaxation in your ankle or shin and even on the mat if you’re comfy.
Retaining your head in step with your torso, you may gaze up at your left palm if comfy. With each exhale, Malaika prompt to let the physique calm down a little bit extra.
These affected by neck or again accidents, migraine or low/hypertension ought to seek the advice of their physician earlier than performing these workouts.
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