At 51, Malaika Arora continues to defy age with her radiant glow and toned physique, serving as an enduring inspiration for fitness enthusiasts. Her commitment to a holistic lifestyle, encompassing dedicated yoga practice, mindful eating, and unique detox rituals, is the cornerstone of her well-being. Far from fleeting trends, Arora’s approach emphasizes balance, consistency, and listening to her body.
The Pillars of Her Practice: Malaika Arora’s Yoga Rituals
Malaika Arora is a staunch advocate for yoga, attributing much of her physical and mental well-being to this ancient practice. She begins her day with yoga to cultivate a positive mindset and energize her body. Her routine is a blend of strength, flexibility, and mindfulness, designed to achieve overall wellness.
Core Strength and Flexibility
To maintain her enviable core strength and flexibility, Arora incorporates a variety of asanas:
- Navasana (Boat Pose) and Plank Pose: These are integral for strengthening the core muscles and improving digestion.
- Trikonasana (Triangle Pose) and Virabhadrasana (Warrior Pose): These poses are crucial for enhancing flexibility, balance, and coordination, contributing to overall physical fitness and injury prevention.
- Surya Namaskar (Sun Salutation): A traditional sequence of 12 flowing poses, which she describes as a “moving prayer,” is a regular feature in her routine, offering a full-body workout and mental focus.
- Vrikshasana (Tree Pose) and Bhujangasana (Cobra Pose): These are also among her favored poses.
Beyond Asanas: Mental Clarity and Relaxation
Arora understands that fitness extends beyond the physical. She emphasizes the importance of mental well-being through:
- Savasana (Corpse Pose) and Pranayama (Breathing Exercises): These practices are key for relaxation, stress reduction, calming the mind, and improving focus.
- Prithvi Namaskara (Earth Salutations): This yoga sequence boosts strength, flexibility, and mindfulness, helping to align both mind and body.
Dynamic and Holistic Movements
Malaika also integrates other forms of movement into her regimen:
- Pilates: She incorporates Pilates for core strength, flexibility, and mind exercises.
- Soothing Stretches: She has shared a series of six simple stretches, including Cat and Cow, 90-90 hip stretch, Puppy pose, Pigeon forward stretch, Cobra stretch, and Frog stretch, aimed at relieving stiffness and improving flexibility.
- Chinese Movements: Arora also practices “7 Chinese movements” designed to melt stiffness and boost lymphatic flow, releasing hidden tension and opening up the body in powerful ways. These movements include neck rolls, spinal twists, arm circles, torso bends, hip circles, leg stretches, and full-body flow sequences.
The “Magical Drinks” for Detox and Vitality
While there isn’t one singular “magical drink,” Malaika Arora incorporates several key beverages into her morning routine to support detoxification, digestion, and overall vitality.
The Ayurvedic Kickstart: Ghee
She often begins her day with a spoon of ghee, an Ayurvedic practice. This acts as a healthy fat and is believed to have numerous benefits for gut health and overall well-being.
The Signature Detox Waters
Arora is known for her homemade detox waters, which vary slightly but consistently target digestion and skin health:
- Cumin (Jeera) and Fenugreek (Methi) Seed Water: A popular detox concoction involves soaking cumin and fenugreek seeds overnight and drinking the strained water in the morning. This drink is hailed for aiding digestion, regulating blood sugar levels, improving skin and heart health, and promoting weight loss.
- Cumin, Fenugreek, and Carom (Ajwain) Seed Water: Another variation includes carom seeds, which further assist in stabilizing blood sugar levels and are effective for various digestive issues like acidity and gastric problems.
- Cumin, Carom, and Fennel (Saunf) Seed Water: This combination is particularly beneficial for gut health, detoxification, and achieving radiant skin. Fennel’s cooling properties help balance the warmer attributes of cumin and carom seeds.
The Nutrient Powerhouse: ABCG Juice
Malaika also includes ABCG juice in her diet, an acronym for Apple, Beetroot, Carrot, and Ginger. This detoxifying drink is packed with essential nutrients like zinc, potassium, manganese, and vitamins A, B6, and C, promoting anti-aging and overall fitness. Apples provide antioxidants and dietary fiber, beetroots improve blood flow and support liver health, carrots are rich in beta-carotene and vitamin A for healthy vision, and ginger offers anti-inflammatory and antioxidant properties.
Hydration Beyond Detox
Throughout her fasting window, she also consumes other liquids like plain water, jeera water, or water with lime to stay hydrated. She emphasizes the importance of “water therapy” and even has a hydration bar at her restaurant.
Mindful Eating: Malaika Arora’s Diet Philosophy
Malaika Arora’s diet is characterized by discipline and balance, focusing on when she eats as much as what she eats.
Intermittent Fasting
A cornerstone of her diet is intermittent fasting. She typically adheres to a 16-18 hour fasting window, often following the 16/8 method, or sometimes a 17-hour fast on alternate days. This means she refrains from eating after her evening meal until noon the next day.
The Eating Window
- Breaking the Fast: Arora usually breaks her fast around 12 PM. Her first meal often includes ghee, and sometimes a mix of nuts like walnuts.
- Lunch: She enjoys a “proper full lunch” that incorporates a balance of carbohydrates and healthy fats. Her lunch might feature comfort food like khichdi loaded with vegetables.
- Evening Snack: A light and healthy snack, such as fresh fruits like blueberries and cherries, is her go-to in the evening.
- Dinner: Her last meal of the day is typically by 7:00 PM or 7:30 PM.
A Balanced Approach
Malaika emphasizes that her approach is “not about dieting” but about finding balance and moderation. During her eating window, she allows herself to eat everything, including staples like rice, roti, and sabzi. Portion control is also key, and she often uses a specific-sized bowl to manage her intake. Her meals are predominantly home-cooked, allowing her to control ingredients and preparation.
In essence, Malaika Arora’s enduring fitness is a testament to her disciplined yet practical approach to health, seamlessly blending the physical demands of yoga with the mindful principles of intermittent fasting and nourishing, detoxifying beverages. Her routine is a blueprint for anyone seeking a balanced and sustainable path to wellness.
