UPDATED: April 6, 2021 16:12 IST
Malaika Arora gave her followers a dose of Monday motivation yesterday by sharing an exciting workout video. The actress has a series called ‘Malaika’s Move of the Week’, in which every week she shares yoga asanas to push her followers to exercise and be healthy.
For this week, she shared a series of three asanas – Vrikshasana, Naukasana and Utkatasana. According to Malaika, these poses help in toning the body.
In the reel, the actress shared pictures of herself doing various yoga poses. They serve as an easy way to check one’s posture and balance.
See the Instagram reel here:
She even invited her followers to share pictures of themselves doing the poses. Malaika captioned the post, “Namaste Everyone! Hope you all had a great weekend! This week we have, not 1, not 2, but 3 #MalaikasMoveOfTheWeek that are one of my personal favourite go-to poses! These poses holistically work on your overall body and helps in toning the body with consistent practice (sic).”
If you’re interested to know more about the asanas and how to do them correctly, we have got you covered.
ALL ABOUT THE ASANAS, STEPS TO DO THEM AND THE BENEFITS
The Vrikshasana is also called the Tree pose. It is a standing pose, and when performed, the leg that is on the ground resembles the trunk of a tree. The arms go above the head, with the palms joining in a namaste pose. The heel of one leg is placed on the thigh of another leg, planted on the ground. The key here is to stay in the posture and balance the whole body.
This posture helps strengthen the spine. It tones the leg muscles and boosts concentration power. The focus that the balancing requires is soothing for the mind. The asana can help with maintaining a good body posture.
The yoga pose should be avoided if it triggers pain or if one has a migraine.
Naukasana is also known as the Boat pose. As the name suggests, the body takes the shape of a boat in this asana. The most basic method of doing the Boat pose requires the individual to lie down comfortably. Both the legs should be close to each other and the arms beside the body. Take a deep breath. While exhaling, lift the chest and feet off the ground.
Then stretch the arms towards the feet. To balance the body, focus on a particular point in the front. The tension will be felt in the naval area, as the muscles contract.
The Naukasana strengthens the back and abdominal muscles. It helps in toning the leg and arm muscles. Malaika has rightly pointed out that the pose is a great exercise to burn stubborn belly fat.
People with severe headaches and spinal problems must avoid this pose. People with breathing ailments such as asthma and heart patients should also avoid this pose. Expecting mothers are also advised not to do this pose.
The Utkatasana is commonly called the Chair pose. To do this pose, all you have to do is imagine that you are sitting in a chair.
You have to stand straight with your feet apart from each other. As you inhale, bring both the arms next to the ears. Stretch out the arms as much as possible, parallel to each other. The next step is to bend the knees in the squat position. Neck and head must be kept in line with torso and arms. Stay in the asana for 20-30 seconds and then stand straight.
The chair pose helps stretch the spine, hips and chest muscles. It also helps with stimulating the heart and abdominal organs. It can give relief to back pain as well. The Utkasana is also beneficial in toning the legs and muscles in the knee and thighs.
However, this pose must be avoided if one is suffering from severe headaches and joint pains.
Malaika Arora has given us some really great poses to stay fit while being indoors during the pandemic. So, which pose are you planning to do today?