How Malaika Arora stays fit at 51: Gentle yoga moves for spine, hips, and mind

Some of the stretches she highlighted include the cat and cow stretch to warm up the spine, the 90-90 hip stretch for hip mobility, puppy pose for the chest and shoulders, pigeon forward stretch for glutes and hip flexors, cobra stretch for spine strength, and frog stretch for deeply opening the hips. Malaika notes that these poses not only enhance flexibility but also promote relaxation, leaving the body feeling lighter.

So, how do gentle yoga stretches contribute to spinal health, posture, and overall flexibility?

Sadhna Singh, senior fitness and lifestyle consultant at HereNow Official, tells indianexpress.com, “Gentle stretches such as cat and cow or cobra pose create mobility through the spine while also improving circulation around the back muscles. These movements help counter the compression and stiffness caused by long hours of sitting by lubricating the joints and restoring the natural curves of the spine.” 

She notes that regular practice enhances posture, makes day-to-day movements smoother, and gradually improves flexibility, particularly for adults who spend a significant amount of time in static positions.

90-90 hip stretch, pigeon pose, and frog stretch for hip mobility and relieving lower-body tension

Stretches like the 90-90, pigeon, and frog are particularly effective for targeting the deep muscles of the hips and glutes. Singh says that these areas often become restricted from sitting, which can also affect the lower back and hamstrings. 

“By opening the hip joint and lengthening the surrounding muscles, these stretches restore mobility, improve circulation, and release accumulated tension. With consistent practice, they help reduce discomfort, increase range of motion, and support better alignment in both exercise and daily activities,” states Singh. 

How does incorporating short, daily stretching routines impact mental well-being and energy levels?

Singh mentions that short, mindful stretching routines “help shift the body out of a stressed state by slowing the breath and calming the nervous system.” Even ten to fifteen minutes a day can reduce muscular tightness, ease mental fatigue, and create a sense of relaxation. 

This regular practice not only lowers stress but also enhances focus and energy levels throughout the day, making it easier to handle both physical tasks and mental challenges with more ease and resilience, concludes the expert.

DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.

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