Malaika Arora’s Surya Namaskar video is your daily dose of motivation: watch her flow through a perfect 12 pose Sun Salutation routine, with step by step guidance and insight into the health benefits.
Written by Muskan Gupta |Published : August 5, 2025 2:46 PM IST
Malaika Arora, a name synonymous with fitness, grace, and ageless beauty, has once again inspired health enthusiasts by embracing the ancient yogic practice of Surya Namaskar (Sun Salutation). The Bollywood diva recently shared a glimpse of her spiritual and physical commitment by performing all 12 asanas of Surya Namaskar in perfect form. She passionately referred to the practice as a “sacred mantra” for wellness, reaffirming the relevance of traditional Indian wisdom in modern-day fitness routines.
Known for her disciplined lifestyle and dedication to yoga, Malaika Arora has always embraced wellness on a holistic level. Taking to Instagram, Malaika shares a recent video in which the actress perfectly demonstrates all 12 asanas of Surya Namaskar. It is not only a representation of her flexibility and strength but also an art of inner peace and mindfulness.
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In her caption, Malaika wrote, “Surya Namaskar is not just a physical practice; it’s a sacred mantra. Each breath attunes you to solar energy, awakening your Sushumna Nadi (right nostril or sun), dissolving inner fog, and syncing your rhythm with nature’s eternal flow. Done with awareness, it becomes a moving prayer a daily offering to the light within and around you.”
What is Surya Namaskar?
Surya namaskar is a combination of 12 dynamic yoga poses which balance the body and the breath.Classically, practised at sunrise, the asanas are performed sequentially and breathing coordinated, together with mindfulness.When practised over time, these 12 poses are fully effective as a body-strengthening tool, enhancing circulation, digestion, flexibility, and general mental awareness.
Here are the 12 asanas involved in one round of Surya Namaskar:
- Pranamasana (Prayer Pose)
- Hastauttanasana (Raised Arms Pose)
- Hasta Padasana (Hand to Foot Pose)
- Ashwa Sanchalanasana (Equestrian Pose)
- Dandasana (Stick Pose)
- Ashtanga Namaskara (Salute With Eight Parts)
- Bhujangasana (Cobra Pose)
- Adho Mukha Svanasana (Downward Facing Dog Pose)
- Ashwa Sanchalanasana (Equestrian Pose)
- Hasta Padasana (Hand to Foot Pose)
- Hastauttanasana (Raised Arms Pose)
- Pranamasana (Prayer Pose)
Benefits of Surya Namaskar
- Full-Body Workout: Surya Namaskar works nearly all parts of the body, including the core muscles to limb muscles. It makes muscles toned and increases strength and endurance.
- Enhances Flexibility: The constant sequence of the postures works different muscle groups, therefore leading to greater flexibility and limb mobility.
- Boosts Metabolism and Aids Weight Loss: It has the effect of increasing the rate of the heartbeat and also the metabolism, which increases fat burning in a natural and balanced manner.
- Improves Mental Health: Breath and movement synchronisation trains the nervous system and decreases the stressful situation, increasing mental clarity.
- Aids Digestion: The abdominal muscles and organs are also activated when in the twisting and stretching postures, thus enhancing digestion and detoxification.
- Promotes Heart Health: Practising on a regular basis enhances the blood flow and maintains the blood pressure to prevent heart-related complications.
- Strengthens Immunity: Surya Namaskar enhances the draining of the lymphatic system and will boost the body’s defence mechanisms.
The yoga practice of Malaika Arora is a good lesson on how mindful consistency is the path to wellness and not workarounds.Her 12 asanas of Surya Namaskar are an energising inspiration and also a calling back to our roots. If practised with intention and dedication, this “sacred mantra” can indeed transform lives, just as Malaika continues to inspire millions.
FAQs
Can beginners follow Malaika Arora’s Surya Namaskar routine?
Yes, beginners can follow her routine by starting slowly, learning each pose with proper technique, and gradually increasing repetitions as their strength and flexibility improve.
What are the health benefits of doing Surya Namaskar daily?
Regular practice of Surya Namaskar helps improve flexibility, boosts metabolism, supports heart health, tones muscles, and enhances mental clarity by reducing stress and anxiety.
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