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Malaika Arora’s Yoga Routine: The Magic of Cat-Cow Pose for Lower Back Pain Relief

In the hustle and bustle of a demanding lifestyle, Bollywood diva Malaika Arora has consistently shown how essential fitness is to her daily routine. Amidst hectic schedules and luxurious vacations, Malaika never lets her workout sessions take a backseat, making her an inspiration for many. Recently, she turned to yoga to address lower back pain, specifically demonstrating the Cat-Cow Pose, a Hatha Yoga asana known for its therapeutic benefits.

Malaika Arora’s Monday Motivation: Yoga for Lower Back Pain


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A post shared by Malaika Arora (@malaikaaroraofficial)

Every Monday, Malaika Arora shares her fitness tips and routines on Instagram, inspiring her followers to stay active and healthy. In her latest post, she addressed a common issue many face: lower back pain. Malaika recommended the Cat-Cow Pose, also known as Marjaryasana, a simple yet effective yoga stretch that can alleviate discomfort and improve spinal health.

Step-by-Step Guide to Cat-Cow Pose

Cat-Cow Pose

  1. Starting Position: Begin on your hands and knees, ensuring your wrists are directly under your shoulders and your knees are under your hips.
  2. Cat Pose: Inhale deeply. As you exhale, round your back towards the ceiling, tuck your chin to your chest, and pull your navel towards your spine, resembling an angry cat.
  3. Cow Pose: On the next inhale, arch your back, lift your head and tailbone towards the ceiling, and let your belly drop towards the floor, creating a dip in your spine.
  4. Repeat: Continue transitioning between Cat and Cow poses, synchronizing each movement with your breath. Perform this sequence for several breaths, moving at a comfortable pace.
  5. Neutral Spine: After your final exhale, return to a neutral spine position, with your back flat and gaze forward.

Benefits of Cat-Cow Pose

Benefits of Cat-Cow Pose
Pic: Canva

1. Improves Spinal Flexibility and Strength

The alternating arching and rounding movements in the Cat-Cow pose increase spinal flexibility and strengthen the muscles supporting the spine. This promotes better posture and reduces the risk of back injuries.

2. Relieves Back and Neck Pain

This pose gently stretches the spine and neck, alleviating tension and discomfort, making it ideal for individuals with chronic back or neck pain.

3. Enhances Circulation

The rhythmic motion of the Cat-Cow pose stimulates blood flow throughout the body, helping to oxygenate muscles and tissues. This can aid in the healing process and reduce muscle stiffness.

4. Promotes Better Breathing

Synchronizing breath with movement encourages deep, mindful breathing, improving lung capacity and promoting relaxation.

5. Reduces Stress and Calms the Mind

The focused, planned actions paired with managed respiration assist set off the parasympathetic frightened system, lowering pressure and selling a feel of calm and well-being.

6. Aids Digestion

The gentle massage of the abdominal organs during the pose can help stimulate digestive processes, benefiting those with digestive issues.

7. Enhanced Body Awareness

The mindful transitions between Cat and Cow poses require heightened proprioception, improving overall body awareness and self-regulation.

Malaika Arora’s Danda Yoga Challenge


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A post shared by Malaika Arora (@malaikaaroraofficial)

Adding a twist to her yoga routine, Malaika recently demonstrated Danda Yoga using a bamboo stick. This unconventional practice involves various asanas performed with the stick, promoting correct body alignment, strengthening spinal joints and hamstrings, and toning muscles. Malaika showcased several poses, including side bends, backward bends, and toe crossover exercises, proving her dedication to maintaining a challenging and fun workout regimen.

‘I don’t know where I would have been today…’, Malaika Arora posted on Yoga Day


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Malaika Arora has shared a gratitude post on Yoga Day. She has given credit to yoga for changing her life for the better and has expressed her gratitude for it. In the video, the actress said, “I don’t know if saying this would be enough, but if you weren’t there, I don’t know where I would have been. Thank you.”


Malaika Arora’s commitment to fitness and wellness is truly inspiring. Her latest video on the Cat-Cow pose highlights the importance of yoga in managing lower back pain and enhancing overall well-being. As we approach International Yoga Day on June 21, with the theme ‘Yoga for Self and Society,’ Malaika’s fitness journey serves as a reminder to incorporate yoga into our daily lives for better physical, mental, and emotional health.

For more fitness tips and yoga routines, follow Malaika Arora on Instagram and stay updated on the latest wellness trends.