Malaika Arora’s Fitness Secrets: 6 Yoga Stretches That Keep Her Well-Toned at 51

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• Posted On November 5, 2025

Malaika Arora, one of the fitness freaks of the Bollywood industry, has revealed the secret to her well-toned physique. A few days back, she posted an Instagram video featuring her everyday stretch routine. Now this video has sparked quite a craze among netizens, who have now become eager to adopt the regimen.

As one of the strict disciplinarians, the actress has once again proved why 51 is the new 30! The video captioned as “6 gentle moves your body will thank you for” reveals that staying flexible, healthy, and in shape doesn’t require hours of weight training! Instead, simple stretches and consistent movement practices can significantly enhance your physical and mental health.

Let’s not waste any more time and dive straight into the blog to explore Malaika Arora’s yoga routine.

Yoga at Home: The 6 Yoga Stretches that Keep the Actress Fit & Active

Let us first take a look at the 6 yoga stretches that Malaika Arora has shared in her Instagram video –

The Cat and Cow Stretch

The cat and cow stretch is excellent for spine mobility. The gentle arch and round motion help warm up the spine, relax a stiffened back, and also enhance the overall flexibility of the spine and the shoulders. The actress starts her workout routine with this stretch, as she says that this is a really helpful exercise to warm up the spine, release back tension, and improve overall spine mobility.

The 90-90 Hip Stretch

The 90-90 hip stretch, as stated by the actress, is a great workout to keep your lower body agile. Not just that, but this particular stretch also helps improve the movement range of your lower body. If you are someone who has to sit or stand for prolonged hours due to work, the hip stretch can really ease the tightness of your hips and glutes, and also strengthen your hamstrings effectively.

The Puppy Pose Stretch

The Puppy Pose stretch, also known as Ananhtasana, is yet another excellent workout that relieves the stiffness in the upper body. And that is exactly why this workout is included in Malaika Arora’s fitness routine! The actress simply loves this stretch as it opens up the chest and helps release tension in the shoulders and the upper back region. The actress also states that this particular stretch is really helpful for improving posture and helps counteract the effects of slouching effectively.

The Pigeon Forward Stretch

The Pigeon Forward Stretch focuses on the back, thigh, groin, piriformis, and psoas muscles. This is a kind of a deep stretch technique that helps the actress relax her lower body. She also admits that the pigeon forward stretch is especially helpful to release built-up tension in your hips and glute regions. Apart from that, this technique is also helpful in enhancing hip mobility, which is included in Malaika Arora’s hip workout.

The Cobra Stretch

The Cobra Stretch, more popularly known as ‘The Bhujangasana,’ is an essential part of Malaika Arora’s workout routine. This is a classic yoga pose, which the actress reveals helps strengthen her spine.

Added to that, the actress also states that the cobra stretch helps improve the overall body posture and boosts overall energy substantially. Not just that, but this particular technique also tones the back muscles effectively.

The Frog Stretch

The Frog Stretch, or ‘Mandukasana,’ is associated with an array of benefits. However, according to the actress, it is one of her favorite hip open exercises of all time. This is the actress’s finishing workout, and according to her experience, she calls this stretch a ‘reset’ for the body as well as for the mind. The actress also admits that this workout helps her relax, reducing the overall bodily stiffness and helping her feel lighter and more flexible.

How Do These Stretches Help Mental Well-Being and Increase Energy Levels?

If you think it through, Yoga happens to be a holistic practice that can help keep your physical wellness at bay.

But the question is, how do these exercises help enhance your mental well-being?

Sadhna Singh, a senior fitness and lifestyle consultant at HereNow Official, states to the Indian Express, “short, mindful stretching routines help shift the body out of a stressed state by slowing the breath and calming the nervous system.” And that is exactly why as little as 15 minutes a day can help reduce your overall muscular tightness, help relieve mental fatigue, and create a deep sense of relaxation. She also states that incorporating these stretches daily in your routine can significantly improve your concentration levels and enhance your energy levels throughout the day.

Micro Workouts: How Can They Help?

You don’t need to be a gym buff and spend hours working out to stay healthy! Just as much as 10 minutes of intense micro workout sessions a day is enough to keep you fit physically, mentally, and emotionally.

In fact, a 2006 HUNT study has revealed that micro workouts, or 30 minutes of intense workout per week, can significantly reduce premature mortality due to cardiovascular diseases! Explore this blog to learn more about the types of micro exercises and their benefits.

And after your session, if you are hitting these 6 yoga poses as post-workout stretches, rest assured that you will soon have the sculpted figure that you dreamed of! Not just that, but you too, will unlock Malaika Arora’s secret to staying flexible! That being said, if you love such health and lifestyle content and want to contribute to The Healthcare Facts, we would love to hear from you! Just send us your writings under our write for us beauty and fitness category, and if you fit our criteria, you will hear from us soon!

F.A.Qs

1. What is Malaika Arora’s fitness routine?

Malaika Arora’s fitness routine includes high-intensity workouts (HIIT training), along with lots and lots of yoga. The HIIT workouts help gain strength, while the yoga stretches help retain her flexibility.

2. What are Malaika Arora’s health tips?

Malaika Arora’s health tips are quite simple-

• Live a disciplined lifestyle.
• Get enough sleep.
• Eat simple, nutritious, and balanced food.
• Keep yourself hydrated.
• Workout daily.

3. How is Malaika Arora so fit?

A strict disciplinarian approach to life, along with daily workouts and dedicated yoga practice, has helped Malaika Arora retain her fitness and flexibility, even at 51 years of age.

4. What are the 4 original yoga poses?

The 4 original yoga poses, as per ancient texts, are-

• Siddhasana
• Padmasana
• Simhasana
• Bhadrasana

Eliza Gordon

Eliza Gordon is a seasoned writer for the health industry dedicated to providing fact-based health information. She sources concise facts from authoritative sources to ensure maximum credibility and shares guidelines to lead a healthy lifestyle.