Malaika Arora reveals her go-to Surya Namaskar sequence that builds core energy and brings deep internal calm. Know carry out this conscious circulate to reap all the advantages!
There may be hardly ever a Monday when Malaika Arora doesn’t drop a yoga reel, and her followers sit up for it. Recognized for her unimaginable health and dedication to wellness, Malaika Arora has made yoga a necessary 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 vital 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, carry psychological peace, and increase energy.
Together with the reel, Malaika Arora captioned the put up saying, “Surya Namaskar isn’t just a bodily follow, it’s a sacred mantra. Every breath attunes you to photo voltaic vitality, awakening your Sushumna Nadi (Proper nostril or solar), dissolving internal fog, and syncing your rhythm with nature’s everlasting circulate. Accomplished with consciousness, it turns into a shifting prayer—a every day providing to the sunshine inside and round you.”
Find out how to carry out the Surya Namaskar sequence?
Under is a step-by-step sequence of Surya Namaskar, with Malaika Arora’s chosen mantras and recommendations on carry out every pose appropriately:
1. Pranamasana (Prayer pose): Om Mitraya Namaha
Stand tall with toes collectively. Carry palms collectively in entrance of your chest in Namaste. Maintain 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 vitality rising with every inhale.
3. Padahastasana (Hand to foot pose): Om Suryaya Namaha
Exhale and hinge on the hips, folding ahead. Carry palms beside toes. Attempt to carry 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. Carry 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. Type a straight line from head to heels. Palms below shoulders, interact thighs and core. Breathe steadily.
6. Ashtanga Namaskara (Eight‑limbed salute): Om Pusne Namaha
Decrease knees, chest, and chin to the ground. Maintain hips barely elevated. Contact eight elements (toes, knees, chest, chin, fingers). Maintain your breath, sustaining the physique alignment, similar 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 hold 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, carry the precise foot ahead between your fingers, and decrease the left knee. Carry 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 toes, and chill out the backbone and hamstrings, similar to Malaika Arora.
11. Hasta Uttanasana (Raised arms pose): Om Arkaya Namaha
Inhale, sweep arms up overhead, and stretch again barely. Carry the chest, lengthen by way of the edges, and gaze softly upward or ahead.
12. Pranamasana (Prayer pose): Om Bhaskaraya Namaha
Exhale, then carry your palms again to your chest. Stand tall, shoulders relaxed. Breathe steadily and preserve calm all through the motion.
Advantages of Surya Namaskar
Surya Namaskar, the normal solar salutation sequence, affords a robust mix of bodily, psychological, and non secular 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. In actual fact, it is likely one of the greatest yoga cardio exercises that may allow you to shed that further weight. When practiced frequently, 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 may additionally assist handle stress and alleviate melancholy, selling general psychological well being.
So, girls, 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, similar to Malaika Arora!
