Malaika Arora has shared four simple yoga movements that focus on the hips and lower back, offering an easy routine for those who often feel stiff after sitting for long hours. The actor and fitness enthusiast regularly shares glimpses of her workout and wellness routines, and her latest sequence can be practised at home without any special equipment.
Whether you spend most of the day at a desk or simply wake up feeling a little stiff, gentle stretching can help improve mobility and flexibility when done regularly. Malaika’s four-move routine combines stretching, balance and controlled movement, making it easy to add to a morning routine or do after a long day.
1. Full-Body Lift
Start by lying on your stomach on a yoga mat. Slowly lift your arms, chest and legs
off the floor together, extending your arms forward and keeping your body long. Hold the position while breathing steadily, without straining your neck or lower back.
2. Low Lunge With A Twist
Come into a low lunge with one foot placed forward and the other knee resting on the mat. Place one hand on the floor for support and slowly raise the opposite arm towards the ceiling. Gently rotate your chest towards the raised hand, keeping the movement controlled. Take a few slow breaths before switching sides.
3. Squat With A Twist
Lower yourself into a squat while keeping both feet firmly on the floor. From the squat, gently rotate your upper body to one side and extend one arm towards the ceiling. Use your other hand to hold your lower leg for support and balance. Keep your spine as straight as comfortably possible and avoid forcing the twist.
4. Seated Hip Stretch
Sit on the floor with both knees bent and your hands placed behind you for support. Keep your hips grounded and allow your body to relax into the position. The movement should feel gentle rather than forced, so avoid pushing your knees down. Stay within a comfortable range and move slowly.
A Simple Routine For Everyday Stiffness
Malaika’s four movements are relatively simple and require no equipment, making them easy to incorporate into an everyday stretching routine. The key is to move slowly, breathe normally and avoid pushing through pain or discomfort.
For anyone dealing with persistent or severe back or hip pain, however, it is best to speak to a qualified healthcare professional before starting a new exercise routine
