Malaika Arora’s yoga secrets: 5 beginner-friendly poses for body & mind

Malaika Arora is known for her committed fitness regime. Through social media, she shares yoga routines as a “tool to unleash potential, feel powerful and attempt challenges fiercely”. What stands out about her yoga approach, and what makes it accessible for many women, is that she doesn’t just focus on flexibility or strength alone. Her routines combine balance, core strength, spine and hip mobility, mental calm, and posture alignment. Thus, following her style offers a holistic path that incorporates both body and mind. Here are five easy yoga poses from Malaika’s fitness routine.

For Malaika, Surya Namaskar is not just a physical practice, but a ‘sacred mantra’. Malaika incorporated the traditional surya namaskar in her yoga routine. However, sometimes she does it with a twist. In a recent video, Malaika upgraded surya namaskar and called it the ‘warrior flow upgrade’. According to Malaika, this combo adds strength, mobility, and balance. One can practice this pose 12 to 24 rounds every day.

Malaika does it because it strengthens the spine, opens the chest and shoulders, improves posture, and energizes the body.
How to Do It:
Lie on your stomach, legs extended, tops of feet on the floor.
Place hands under your shoulders, elbows close to the body.
Inhale and lift your chest gently using your back muscles, keeping hips on the floor.
Hold for 15–30 seconds while breathing steadily, then release.

Bridge pose is a gentle back-bender that strengthens the glutes, lower back, and core while opening the chest and hip flexors.
Step by step guide:
Lie on your back with knees bent, feet flat on the floor, hip-width apart, and arms by your sides.
Press your feet and arms into the floor, inhale, and lift your hips toward the ceiling.
Keep thighs parallel, glutes engaged, and chest open toward your chin.
Hold for 20–30 seconds while breathing steadily.
Exhale and slowly lower your hips back to the floor.

This yoga pose builds strength in the thighs, glutes, and core while improving balance and posture. It’s a simple yet powerful pose that tones the lower body and enhances endurance.
To practice:
Stand with feet hip-width apart, arms by your sides.
Inhale and raise your arms overhead, palms facing each other.
Exhale, bend your knees, and lower your hips as if sitting on an imaginary chair.
Keep your weight in the heels, chest lifted, and spine straight.
Hold for 20–30 seconds while breathing steadily, then slowly straighten up.

Another pose Malaika was seen practicing recently is a mix of Vinyasa & Sivananda Yoga poses. This pose opens the hips, stretches the thighs, and strengthens the legs and core, while improving balance and stability.
How to do it:
From Downward-Facing Dog, step your right foot forward between your hands.
Lower your left knee to the floor, keeping hips square and torso upright.
Inhale and lift your chest, lengthening the spine; exhale and relax shoulders.
Place your hands on the front thigh or floor for support.
Hold for 20–30 seconds, breathing steadily, then switch sides.