Headstand to Padma Balasana, asanas from Malaika Arora to keep you fit during the times of COVID-19 Quarantine!

By Malvika Mistry

on March 24, 2020

The outbreak of the Coronavirus Pandemic has brought the world to the standstill. With India being the latest to join the infected country list, the government officials have started taking precautionary measures to minimize the impact of the same. Owing to public safety, many gyms have been shut down for an indefinite period of time.

Actress, model, and fitness enthusiast Malaika Arora has always been the one to give us some hot-bod goals and generous enough to share its secret with her fans as well. Taking it to her social media, Malla has time and again posted some yoga asanas that could be done from anywhere. In the tough times like these, when stepping out from your home for the gym is impossible, allow this diva to shell some fitness goals with her #MalaikasMoveOfTheWeek, step by step!

HEADSTAND

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Hello there, lovely Divas! Welcome to Monday. Yipeeeeeeee This week’s #malaikasmoveoftheweek is my fav, a Handstand. Don’t forget to tag @thedivayoga, me and #malaikasmoveoftheweek when you post. Here’s how you can do it: - Start in Downward Dog, with your palms spread on the floor. Slowly start lifting your foot, shifting your weight on the balls of your feet - Bend your right knee, lifting the heel. Press down with your hands and lift your left leg upwards. Turn your biceps forwards and push down into your hands and straighten your elbows. Focus your vision a few inches in front of your hands - Arms firm, bend right knee and hop the leg off the floor. Your weight should be on your hands, keep your core tight at this point. Slowly start bending your legs like an open scissor. Rotate your thighs towards your core - Keep breathing regularly and to come out of the pose, first bring your right leg down slowly, and then the left - Rest in child’s pose for a moment This pose will definitely get you started onto a powerful week! Have a good one, Divas! #malaikasmondaymotivation #divayoga #divas #malaikasmondaymotivation #mondaymotivation #yogapose #yogalife #yogapose #yogaeveryday #yogainspiration #ygoagirl #yogagram #yogainmumbai #yogastudios

A post shared by Malaika Arora (@malaikaaroraofficial) on Mar 1, 2020 at 11:17pm PST

PADMA BALASANA

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#malaikasmondaymotivation ..Hey there Divas! Let's start this week right with #malaikasmoveoftheweek This week’s pose is Padma Balasana. . While posting, tag @thedivayoga and #malaikasmoveoftheweek . This Balasana variation can be done by following steps- 1. Start with any open leg seated pose ex. Dandasana. 2. While lifting your left knee towards the left side ribs and placing left heals closer to left side hip flexors. 3. Now Hold right toe and place the heal closer to left hip flexors. 4. Now bend forward to place your forearms on mat. 5. slowly shift your weight from from forearm to thoracic region. 6. Now extend the arms forward on the mat while arching slightly the back. 7. Stay as per your breath capacity. . Now let's see those pictures rolling in! . #divayoga #malaikasmondaymotivation #yogachallenge #yogagram #yogaeveryday #yogalove #yogaposes #yogagirl #yogaeveryday #yoga #stretching #mondaymotivation #nomoremondayblues #instayoga #mumbai #yogainmumbai #malaikaarora #yogainspiration

A post shared by Malaika Arora (@malaikaaroraofficial) on Feb 16, 2020 at 7:10pm PST

MODIFIED SIDE UTTANPADASANA

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Hello everyone! Get your Monday off to a great start with #malaikasmondaymotivation #malaikasmoveoftheweek This week’s pose is Modified Side Uttanpadasana . While posting, tag @thedivayoga and #malaikasmoveoftheweek . Here’s how to do it: -Begin this pose by coming to a supine position. -Turn sideways to your right and slowly stretch your right arm. -Exhale and while breathing in, slowly raise your legs. -Do not raise your shoulders and hips from the ground. -Breathe normally in the final position and hold for a few seconds. -The upper body, arms, and face are to be relaxed. -Do not bend the knee or lift the lower body from the floor. -While releasing, inhale and while exhaling slowly lower the legs back to the ground. Relax and breathe normally. . . . #divayoga #divayogastudios #divas #yogachallenge #yogalife #yogagram #yogainspiration #yogapose #challengeyourself #malaikaarora #mumbai #yogainmumbai #instayoga #yoga #mondaymotivation

A post shared by Malaika Arora (@malaikaaroraofficial) on Feb 3, 2020 at 12:01am PST

USTRASANA

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#malaikasmondaymotivation ..Hello everyone! Let’s ring in the new week with our favourite- #malaikasmoveoftheweek This week’s pose is Ustrasana. While posting, tag @thedivayoga and #malaikasmoveoftheweek Here’s how to do it: - Stand on your knees, keeping your knees and feet slightly apart - Lean backwards slowly trying to touch the right heel with the right hand and the left heel with the left hand. Go only as far as you can - Push your hips forward, bending your head backwards, as far as possible - Support your weight equally on both arms and legs - Relax the back muscles - Stay in the position as long as you find it comfortable and when ready, release the hands from the heels one by one and return to the starting position #divayoga #divayogastudios #divas #yogachallenge #yogalife #yogagram #yogainspiration #yogapose #challengeyourself #malaikaarora #mumbai #yogainmumbai

A post shared by Malaika Arora (@malaikaaroraofficial) on Jan 26, 2020 at 9:37pm PST

MODIFIED RECLINED PEGION POSE

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Hello there, Divas! #malaikasmondaymotivation One of my biggest fitness rules is, holiday or no holiday, workout shouldn’t stop. Find some time to squeeze some sort of workout in your schedule. On that note, here’s #malaikasmoveoftheweek to get you started for an awesome week. Don’t forget to tag @thedivayoga and #malaikasmoveoftheweek . This week’s pose is is Modified Reclined Pigeon Pose 1. To begin, come onto your back with your knees bent and your thighs parallel and hip-distance apart. 2. Cross your left ankle over your right thigh, making sure that your anklebone clears your thigh. Actively flex your front foot by pulling your toes back. 3. Pull your right knee in toward your chest, thread your left arm through the triangle between your legs and clasp your hands around the back of your right leg. 4. If it feels good for you, straighten the right leg and bring your head up towards the left shin. Keep pulling your right leg in to feel a nice stretch across your left glutes as well as the right hamstring. 5. Switch legs and repeat on the other side Have a happy week Divas!

A post shared by Malaika Arora (@malaikaaroraofficial) on Jan 19, 2020 at 10:35pm PST

HEADSTAND VARIATION

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Hey Divas! #malaikasmondaymotivation Hope you had a lovely weekend, I sure did! Here’s a dose of motivation with #malaikasmoveoftheweek - A Headstand Variation . Don’t forget to tag me and @thedivayoga while posting your pictures! . Steps to do the pose: 1. Sit in Vajrasana, inhale and come onto your knees 2. Exhale and place your palms & head on the floor, both in the same line 3. Inhale, tuck your toes under and slowly try to straighten your legs 4. Support your body with the crown of your head, your hands and your feet on the ground 5. Keep your head steady and do move it 6. To further stretch yourself, slowly take your arms behind your back, interlocking your fingers 7. Make sure the weight isn’t being felt on your neck and keep breathing regularly to avoid injuries . This is a difficult pose, so remember that eery step closer to it in a success in itself. Just like this week, take it one step at a time and before you know, you’ll have kicked ass! . #malaikasmondaymotivation #mondaymoves #mondaymotivation #yogalife #yogagirl #yogapose #yogainspiration #yogapractice #fitnessmotivation #divayoga #divalife #yoga #yogagram

A post shared by Malaika Arora (@malaikaaroraofficial) on Feb 23, 2020 at 11:14pm PST

URDHVA MUKHA SVANASANA OR UPWARD DOG

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#malaikasmondaymotivation ...Hey there, Divas! Let's make #2020 a fit one with our favourite challenge - #malaikasmoveoftheweek This week's pose - Upward Dog or Urdhva Mukha Svanasana. Remember to tag @thedivayoga in your pictures! Here's how to do it 1. Lie on the floor with your belly on the ground 2. Stretch your legs out, with your toes touching the ground and palms placed alongside your chest, fingers spread wide 3. Inhale, and push yourself up with your arms, straightening your elbows and lifting your torso and thighs a few inches from the floor 4. Look straight ahead or slightly upwards, whatever is comfortable for you The Upward Dog pose stretches your chest, lungs, shoulder and abdomen! Talk about a super pose for a super year! #divayogastudio #divalife #divayoga #yogagirl #yogainspiration #yogalove #yogaeveryday #suryanamaskar #yogagram #yoga #stretchyourself #yogastudio

A post shared by Malaika Arora (@malaikaaroraofficial) on Jan 12, 2020 at 9:20pm PST

VARIATION OF HANDSTAND

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Hello Divas! . We're at the last pose of #malaikasmoveoftheweek for this decade so let's make this one count! This week's pose is a variation of a handstand. . Here's how you can do it . 1. Sit with your back pressed against the wall. Stretch your legs straight out in front of you 2. Get on all fours and place your palms where your heels were in step 1. 3. Press your palms firmly on the floor and engage your shoulders 4. Start walking your feel up the wall till your torso and legs form a 90 degrees angle 5. Keep your core and shoulders engaged as you press firmly through your palms and feet . And as always, breaaaathe and let the positivity your breathe guide you into a beautiful new year! Don't forget to tag @thedivayoga and #malaikasmoveoftheweek #mondaymotivation #malaikasmondaymotivation #divayoga #divalife #yogagirl #yogaeveryday

A post shared by Malaika Arora (@malaikaaroraofficial) on Dec 29, 2019 at 11:19pm PST

SIRSASANA

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Good morning! Welcome to the week, Divas! And welcome to #malaikasmoveoftheweek - Sirsasana- the ultimate facial for your skin! . Don't forget to tag @thedivayoga and #malaikasmoveoftheweek . Here's how to get into the pose - Squat on your toes, come down on your knees - Interlock your fingers, moving your body forward placing your forearms on the floor - Place the crown of your head in between your palms and raise your hips off the floor, straightening your knees and legs - Walk a few steps towards your head, only as much as possible - Bend the knees, tuck your thighs in your abdomen and chest and slowly shift the weight of your body from toes to head and arms. Balance is key here. - Carefully lift one foot off the ground, maintaining the balance and then the other foot. Ask for assistance if needed - Breathe regularly And remember, it's all controlled by your breath. Getting half way there is also a great start! Now let's see - It is your turn to give a twist with your perspectives with this pose. #mondaymotivation #yogagirl #malaikasmondaymotivation #balanceiskey #yogachallenge #yogaworld #yogaeveryday

A post shared by Malaika Arora (@malaikaaroraofficial) on Dec 22, 2019 at 11:06pm PST

EKA PADA RAJAKAPOTASANA

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#malaikasmondaymotivation ... Hey Divas! New week, new #MoveOfTheWeek This week's pose is Eka Pada Rajakapotasana. Here's how you can do this pose - Come onto all fours with your hands shoulder width apart and about a hand span in front of your shoulders - Bring your right knee forward and place it on the floor just behind and slightly to the right of your right wrist, with your shin on a diagonal and your right heel pointing toward your left frontal hipbone - Your left quadriceps should squarely face the floor so that your leg is in a neutral position - Extend your torso forward across your right shin, walking your arms out in front of you and try to release your forehead towards the floor - Bend forward only after you've checked your alignment and pay attention to your body at all times And don't forget to tag @thedivayoga in your pictures! Looking forward to seeing some beautiful pictures this week! Happy Monday :)

A post shared by Malaika Arora (@malaikaaroraofficial) on Dec 8, 2019 at 10:19pm PST