Bollywood actress and fitness icon Shilpa Shetty Kundra has long been a vocal advocate for yoga, attributing her svelte physique, mental clarity, and overall well-being to its consistent practice. Far from being just a physical workout, Shetty emphasizes yoga as a holistic lifestyle that balances mind, body, and spirit. Her social media channels are replete with insights and demonstrations of various asanas, inspiring millions to embrace this ancient Indian discipline.
For those looking to integrate the profound benefits of yoga into their fitness regimen, Shilpa Shetty’s recommendations offer a diverse and effective pathway. Her chosen asanas target strength, flexibility, balance, and mental calm, providing a comprehensive approach to health.
Why Shilpa Shetty Swears by Yoga
Shilpa Shetty’s personal journey with yoga began when she faced cervical issues, finding immense relief and healing through its practice. This experience transformed her into a dedicated practitioner and a passionate promoter of yoga. She believes that yoga helps achieve a more balanced and organized life, sharpens alertness, and provides better mental clarity. For Shetty, it’s about staying “Swasth and Mast” (healthy and joyful), a mantra she often shares with her followers.
Yoga, in her view, is a science that works on both the external body and the internal mind, helping to gather senses and maintain calm in a demanding environment.
Essential Yoga Asanas Recommended by Shilpa Shetty
Here are some of the key yoga asanas Shilpa Shetty frequently recommends, complete with their benefits and a guide on how to perform them:
1. Surya Namaskar (Sun Salutation)
Surya Namaskar is a foundational sequence of 12 powerful yoga poses that offers a full-body workout and is a staple in many yoga routines.
- Benefits: This dynamic flow strengthens muscles, improves flexibility, aids digestion, boosts metabolism, and calms the mind. It’s excellent for warming up the body and energizing it for the day.
- How to Perform: Surya Namaskar involves a flowing series of poses including Pranamasana (Prayer Pose), Hastauttanasana (Raised Arms Pose), Hasta Padasana (Hand to Foot Pose), Ashwa Sanchalanasana (Equestrian Pose), Dandasana (Stick Pose), Ashtanga Namaskara (Eight-Limbed Salutation), Bhujangasana (Cobra Pose), Parvatasana (Mountain Pose), and then reversing the flow.
2. Virabhadrasana (Warrior Pose)
The Warrior Pose, particularly Virabhadrasana I, II, and III, is a powerful standing pose that builds strength and stamina.
- Benefits: It strengthens and stretches the thighs, calves, ankles, arms, shoulders, and back muscles. It significantly improves body posture, focus, balance, and stability, while also benefiting circulation and respiration. It’s also known to deeply stretch the groin, hamstrings, and adductor muscles.
- How to Perform (Virabhadrasana II as an example): Stand straight, then spread your legs wide apart. Turn your right foot outwards 90 degrees and your left foot slightly inward. Lift your arms sideways to shoulder height, palms down. Bend your right knee until it’s directly over your ankle, forming a 90-degree angle. Gaze over your right hand. Repeat on the other side.
3. Vrikshasana (Tree Pose)
A balancing Hatha yoga pose, Vrikshasana is a favorite for improving stability and focus.
- Benefits: This pose is crucial for enhancing overall body balance, strengthening the thighs, calves, and ankles. It improves focus and concentration, strengthens ligaments and tendons in the feet, and helps build self-confidence and self-esteem by calming the body, mind, and spirit.
- How to Perform: Stand tall with feet shoulder-width apart. Shift your weight to one leg. Lift the other leg, bend it at the knee, and place the sole of the foot on the inner thigh of the standing leg (or calf, avoiding the knee). Bring your hands to a Namaste position at your chest or extend them overhead. Hold and maintain balance, then repeat on the other side.
4. Dhanurasana (Bow Pose)
Dhanurasana is a back-bending pose that stretches the entire front of the body.
- Benefits: This asana is excellent for the back and abdomen, strengthening the core and improving overall flexibility. It aids in improving posture, tones the oblique muscles, and helps stimulate abdominal organs, which can improve digestion.
- How to Perform: Lie flat on your stomach. Bend your knees and reach back with both hands to hold your ankles. On an inhale, lift your chest and thighs off the ground, forming a bow-like shape with your body. Keep a strong grip on your ankles and look up. Hold the posture for a while, then release.
5. Shirshasana (Headstand)
Often called the “King of Asanas,” Shirshasana is an inversion pose that Shilpa Shetty practices to gain a new perspective.
- Benefits: Shirshasana improves blood circulation, particularly to the brain, which enhances attention span and relieves stress. It strengthens the core, shoulders, and arms, promotes hair growth, and can alleviate mild depression. It also stimulates the pituitary and pineal glands and benefits digestive organs.
- How to Perform (requires caution and practice): Start on your knees, interlock your fingers, and place your forearms on the mat, forming a triangle. Place the crown of your head on the mat, with the back of your head resting against your interlocked hands. Slowly lift your knees, straightening your legs. Walk your feet closer to your body, then gently lift your legs towards the ceiling, one at a time, or together with core strength. Keep your body straight and balanced. Always practice with caution, preferably under guidance, especially as a beginner.
6. Malasana (Garland Pose / Squat Pose)
Malasana is a deep squat that effectively opens the hips and stretches the lower body.
- Benefits: This pose significantly opens the hips and groin, stretches the ankles, hamstrings, back, and neck. It is particularly beneficial for improving digestion and posture, and can help reduce tightness in the lower back and hip region.
- How to Perform: Stand with your feet slightly wider than hip-width apart, toes pointing slightly outwards. Lower your hips into a deep squat. Bring your palms together in a prayer position at your chest, using your elbows to gently press against your inner knees to deepen the stretch. Keep your spine long and chest lifted.
7. Ustrasana (Camel Pose)
Ustrasana is a powerful backbend that deeply stretches the front of the body and strengthens the back.
- Benefits: Considered an intermediate pose, Ustrasana improves overall body posture, strengthens the core, and aids in spinal flexibility. It is known to boost confidence, self-esteem, and can help regulate the heart chakra.
- How to Perform: Kneel on your yoga mat with your knees hip-width apart and thighs perpendicular to the floor. Place your hands on your hips. Inhale and arch your back, reaching for your heels with your hands. Gently push your hips forward and lift your chest towards the ceiling. Avoid straining your neck. Hold for a few breaths, then slowly release.
8. Parsva Bakasana (Side Crow Pose)
For those looking for a challenge, Shilpa Shetty also practices advanced poses like Parsva Bakasana.
- Benefits: This arm-balancing pose strengthens the arms, wrists, and core. It significantly increases mental strength, confidence, courage, and fearlessness.
- How to Perform (advanced): Begin in a squat position. Twist your torso to one side, bringing the opposite elbow outside your knee. Place your hands flat on the floor, shoulder-width apart, fingers spread wide. Lean forward, transferring weight to your hands, and lift your feet off the ground, balancing on your arms.
Incorporating Pranayama
Beyond physical postures, Shilpa Shetty emphasizes the importance of Pranayama (breathing exercises) for mental well-being and cleansing. Techniques like Kapalbhati and Anulom Vilom are recommended to cleanse negative thoughts, purify the lungs, and cultivate breath awareness.
Building Your Routine
Shilpa Shetty’s dedication to yoga underscores its multifaceted benefits. Whether you’re a beginner or an experienced practitioner, incorporating these asanas, along with mindful breathing, can profoundly impact your physical fitness and mental tranquility. Remember to listen to your body, modify poses as needed, and for any pre-existing conditions, consult a healthcare professional before starting a new fitness regimen. As Shilpa says, “Yoga se hi hoga” – it will only happen with yoga.
