Malaika Arora may be missing in action on the big or small screen but her fitness regime is on point. She has been running a weekly post where she shares her "Move Of The Week". Here she shares one yoga pose every week encouraging women out there to practice and feel like a diva themselves. This week, Malaika, who is super fit, took to her Instagram page and here is the pose she shared. 

Malika Arora took to her Instagram and posted: "Namaste everyone! Hope you all had a great Valentine’s weekend with your loved ones. Let’s begin this week with a move that will help you connect with yourself. Self-love starts when you decide to give your mind and body the care it deserves.

Navasana (Boat Pose)

 
 
 
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A post shared by Malaika Arora (@malaikaaroraofficial)

This pose helps you improve confidence while building willpower, determination and self-control. It is very effective in strengthening the abdominal and core muscles. It also works with the deep hip flexors and helps improve balance.

Steps:

  • Start by sitting on the mat with your knees bent and your feet flat on the floor.
  • Lift your feet. Keep your knees bent for now.
  • Your upper body will naturally fall back but your back needs to be straight.
  • Straighten your legs to a 45 degree angle. Your upper body should be as upright as possible such that it makes a V shape with the legs.
  • Straighten your arms roughly parallel to the floor.
  • Do your best to balance on the sit bones. Focus on lifting your chest to support the balance.
  • Stay for minimum five breaths.
  • Release your legs while exhaling. Then inhale and sit up.

Don't push yourself while doing it. You can always take support and eventually, you will nail the pose.

The actress has been sharing many other poses in the past which includes Malasana or The Yogi Squat, Ardha Matsyendrasana (Half Lord of the Fishes Pose) and Setubhandhasana. 

Here is what she shared on how they must be done and what are the benefits of these asanas. 

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Malasana or The Yogi Squat

 
 
 
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A post shared by Malaika Arora (@malaikaaroraofficial)

Steps:

  • Sit in a squat with your feet flat on the floor. If you’re having trouble keeping your feet flat, use a blanket to rest your heel.

  • Place your thighs in a wide position, leaning very slightly towards the front
.
  • To keep your knees separates, press your elbows against either knee, keep the width intact, while joining your palms
.
  • Hold the position for a minute and to come out of it, slowly straighten your knees and stand up

Ardha Matsyendrasana (Half Lord of the Fishes Pose)

 
 
 
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A post shared by Sarva - Yoga Studios (@sarvayogastudios)

This yoga pose is a great hip opener. It flexes the lower part of the body making the hip stronger and toned. The neck, shoulders, arms and chest is well opened and brings great flexibility too. This also helps in improving the digestive system and the functioning of the liver and the pancreas.

Steps:

  • Firstly, sit in a state of Dandasana with your legs straight, place your hands on the ground on the side of your hips and keep your spine straight.
  • Now, bend your left leg gently such that your left heel touches the right hip.
  • Cross your right leg over your left leg in such a way that your right leg ends next to your left knee.
  • Place your left elbow to the outside of your right knee.
  • Take your right hand on your lower back. Now twist your upper body to the right side and hold your left hand with righ hand or interlock.
  • Chin towards the right shoulder, hold the posture for 10 to 15 seconds and release. Repeat the same with other leg.

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Setubhandhasana Or The Bridge Pose

 
 
 
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A post shared by Diva Yoga (@thedivayoga)

It stretches the chest, neck and spine. Strengthens the back, buttock and hamstrings. Increases blood circulation, alleviates stress and calms the brain.

Steps

  • Lie down on your back with legs straight on the floor, palms beside your thighs.
  • Bend both your knees, keeping legs and hips apart, heels closer to the hips.
  • Inhale, lift your stomach and chest up by taking hips off the floor.
  • Give support to your lower back with your hands.
  • Now straighten your legs with toes pointing in front.
  • Hold for 10 to 15 seconds and release.

Anyone with a neck injury or spondylitis should avoid performing this pose.

Take care of yourself, practice these yoga asanas and stay fit like Malaika. Stay tuned to HerZindagi for more on yoga and workouts by experts.