Malaika Arora reveals her go-to Surya Namaskar sequences that build core strength and bring about something deep and gentle inside. Learn how to run this mindful flow and enjoy all the benefits!
It’s rare on Mondays when Malaika Arora doesn’t drop yoga reels. Her followers look forward to it. Known for her incredible fitness and dedication to wellness, Malaika Arora has made yoga an important part of her life. She often gets a glimpse into her routine on Instagram and inspires fans with her discipline, grace and mindful movements. In her latest reels she is seen doing one of the most powerful yoga sequences, Surya Namaskar, or Sun greetings. When she flows accurately and easily used in 12 postures, her movements don’t feel like movement, they feel like a ritual that can cheer up your body, bring spiritual peace and increase strength.
In addition to the reel, Malaika Arora states, “Surya namaskar is not just a physical habit, it is a sacred mantra. Each breath regulates its solar energy, awakens the sushi nadi (right nostril or sun), removes the inner mist, and offers daily prayers. You.”
How to run a Surya Namaskar sequence?
Below is a step-by-step sequence of Surya Namaskar, with tips on how to properly execute each pose: chosen mantras by Malaika Arora.
1. Pranamasana (Prayer Pose): Om Mitraya namaha
Stand with your feet turned away together. Put your palms together in front of Namaste’s chest. Keeps your spine straight and relax your shoulders. Take a full breath and this is your first pose.
2. Hastauttanasana (Arm-up arm pose): Om Raraagee namaha
Inhale, stretch your arms over your head, and your palms touch. I stare at the slight arch behind me, upwards or palms. You can feel the energy rising with every inhalation.
3. Padahastasana (hand to foot pose): om Suryaya namaha
Exhale, hing your hips, and fold forward. Bring your palms next to your feet. Gently bend your knees, facing down your head if necessary. Feel the stretch in your spine.
4. Ashwa Sanchalanasana (Equestrian Pose): Om Bhanave Namaha
Inhale, return your right foot to the charge, and bend your left knee at a 90° angle. Lift your chest up and look a little up. It involves the core and opens the hip flexors.
5. Dandasana (stick pose/plank): Om Khagaya namaha
Exhale and step backwards as well as your left foot. It forms a straight line from the head to the heel. It captivates your hands, thighs and core under your shoulders. Breath steadily.
6. Ashtanganamaskara (8-digit salute): Om Pusne namaha
My knees, chest and chin are facing the floor. Keep your hips up slightly. Touch the eight parts (toes, knees, chest, chin, hands). Like Malaika Arora, hold your breath and organize your body.
7. Bhungasana (Cobra Poses): Om Hirerananghaya Naha
Inhale, slide forward, and gently lift your chest. Push down on your palm and bend your elbows. Activate the back muscles, stretch your chest, ground your pelvis and perform a cobra pose.
8. Parvatasana (Mountain Pose/Down Dog): OM Maricaye Namaha
Exhale, lift your hips high, and form an inverted V. Push your heels towards the floor, relax between your arms, with your spine elongated, shoulders off your ears.
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9. Ashwa Sanchalanasana (Equestrian Pose): Om Adityaya namaha
Inhale, bring your right foot forward between your hands, and lower your left knee. Lift your chest, stretch your front body and raise your gaze upwards.
10. Padahastasana (hand to foot pose): Om Savitre namaha
Exhale, bring your left foot forward and meet your right. Fold again on both feet, fold your palms next to your feet, relaxing your spine and hamstrings like a Malaika Arora.
11. HastaUttanasana (Armed arm pose): Om Arkaya namaha
Inhale, raise your arms over your head and slightly extend. Lift your chest, stretch the sides, and gently stare up or forward.
12. Pranamasana (Prayer Pose): Om Bhaskaraya namaha
Exhale and return your palm to your chest. It’s tall and relaxes your shoulders. Breathe steadily throughout your movements and stay calm.
Benefits of Surya Namaskar
Surya Namaskar, a traditional sun greeting sequence, offers a powerful blend of physical, mental and spiritual interests. Known to be a full-body workout, it energizes the body, stretches all major muscle groups, and strengthens the core, back, arms and legs. In fact, it is one of the best yoga cardio workouts that will help you lose that extra weight. With regular practice, Surya Namaskar supports cardiovascular health, hormonal balance, digestion and weight loss, and according to the Journal of Neonatal Surgery, it promotes shining skin. It also helps manage stress, alleviate depression and promote overall mental health.
So, ladies, what are you waiting for? Ride that yoga mat and like Malaika Arora, you stay healthy and reap all these health benefits!
