Malaika Arora Reveals 5 Ancient Yoga Breathing Techniques Behind Her Toned Body at 50
Malaika Arora continues to set an inspiring example as she approaches her 50s, proving that fitness, glow and inner balance are not tied to age but to consistency and mindful living. Known for her sculpted physique and serene presence, Malaika has never relied on extreme diets or punishing workout trends. Instead, she leans into time-tested wellness practices, with pranayama the ancient yogic science of breathing forming the core of her daily routine.
Unlike high-impact fitness fads that promise quick results, Malaika’s approach focuses on longevity. She often shares snippets of her yoga and breathing practice on social media, encouraging her followers to slow down, breathe consciously and reconnect with their bodies. On January 5, she posted a video from her morning pranayama session, calling it the “heart of yoga.” Through the calm yet powerful demonstration, she highlighted how breath control strengthens not just the body, but also the mind and emotions.
According to Malaika, pranayama works at a deeper level than physical exercise alone. It improves oxygen flow, supports metabolism, enhances mental clarity and helps regulate stress benefits that become even more crucial with age. Her routine reflects the idea that sustainable fitness is built through awareness, not exhaustion.
The Five Pranayama Techniques Malaika Swears By
Bhastrika (Bellows Breath)
This dynamic breathing technique involves deep inhalation followed by forceful exhalation through the nose. It stimulates the respiratory system, increases lung capacity, boosts metabolism and energises the entire body. Regular practice also supports fat burning and helps overcome sluggishness.
Kapalbhati (Skull-Shining Breath)
Kapalbhati focuses on sharp exhalations with natural inhalation. By actively engaging the abdominal muscles, it strengthens the core, improves digestion, aids weight management and helps flush out toxins from the body.
Anulom Vilom (Alternate Nostril Breathing)
One of the most calming pranayama techniques, Anulom Vilom involves controlled breathing through alternate nostrils. It balances the nervous system, reduces anxiety, improves focus, supports hormonal balance and promotes emotional stability.
Bhramari (Bee Breath)
Performed by gently humming during exhalation with eyes closed, Bhramari helps quiet mental chatter. It is known to reduce stress, improve sleep quality, ease frustration and enhance overall mental clarity.
Udgeet (Om Chanting)
This practice involves deep inhalation followed by chanting “Om” during exhalation. It promotes mindfulness, improves breath control and creates a sense of inner peace, making it especially effective for emotional well-being.
Why Pranayama Is the Heart of Yoga
Derived from the Sanskrit words prana (life force) and ayama (control or expansion), pranayama is considered a foundational element of classical yoga. While asanas prepare the muscles and joints, pranayama prepares the nervous system, allowing the body and mind to function in harmony.
Health experts note that pranayama originated in ancient Indian yogic traditions and is now widely recognised for its physical and mental health benefits. Regular practice has been linked to improved lung capacity, better heart health, enhanced digestion and lower stress levels. Breath control also plays a key role in restoring balance when the mind and body feel overwhelmed.
Studies suggest that techniques such as Kapalbhati and Bhramari may help lower blood pressure, improve concentration and support emotional regulation. Experts recommend learning pranayama under the guidance of certified instructors and practising consistently for best results.
Malaika Arora’s fitness journey serves as a reminder that lasting wellness does not come from chasing trends. Sometimes, the most powerful way to stay strong, calm and radiant is by mastering something as fundamental and transformative as the breath.
Unlike high-impact fitness fads that promise quick results, Malaika’s approach focuses on longevity. She often shares snippets of her yoga and breathing practice on social media, encouraging her followers to slow down, breathe consciously and reconnect with their bodies. On January 5, she posted a video from her morning pranayama session, calling it the “heart of yoga.” Through the calm yet powerful demonstration, she highlighted how breath control strengthens not just the body, but also the mind and emotions.
According to Malaika, pranayama works at a deeper level than physical exercise alone. It improves oxygen flow, supports metabolism, enhances mental clarity and helps regulate stress benefits that become even more crucial with age. Her routine reflects the idea that sustainable fitness is built through awareness, not exhaustion.
The Five Pranayama Techniques Malaika Swears By
Bhastrika (Bellows Breath)
This dynamic breathing technique involves deep inhalation followed by forceful exhalation through the nose. It stimulates the respiratory system, increases lung capacity, boosts metabolism and energises the entire body. Regular practice also supports fat burning and helps overcome sluggishness.
Kapalbhati (Skull-Shining Breath)
Kapalbhati focuses on sharp exhalations with natural inhalation. By actively engaging the abdominal muscles, it strengthens the core, improves digestion, aids weight management and helps flush out toxins from the body.
Anulom Vilom (Alternate Nostril Breathing)
One of the most calming pranayama techniques, Anulom Vilom involves controlled breathing through alternate nostrils. It balances the nervous system, reduces anxiety, improves focus, supports hormonal balance and promotes emotional stability.
Bhramari (Bee Breath)
Performed by gently humming during exhalation with eyes closed, Bhramari helps quiet mental chatter. It is known to reduce stress, improve sleep quality, ease frustration and enhance overall mental clarity.
Udgeet (Om Chanting)
This practice involves deep inhalation followed by chanting “Om” during exhalation. It promotes mindfulness, improves breath control and creates a sense of inner peace, making it especially effective for emotional well-being.
Why Pranayama Is the Heart of Yoga
Derived from the Sanskrit words prana (life force) and ayama (control or expansion), pranayama is considered a foundational element of classical yoga. While asanas prepare the muscles and joints, pranayama prepares the nervous system, allowing the body and mind to function in harmony.
Health experts note that pranayama originated in ancient Indian yogic traditions and is now widely recognised for its physical and mental health benefits. Regular practice has been linked to improved lung capacity, better heart health, enhanced digestion and lower stress levels. Breath control also plays a key role in restoring balance when the mind and body feel overwhelmed.
Studies suggest that techniques such as Kapalbhati and Bhramari may help lower blood pressure, improve concentration and support emotional regulation. Experts recommend learning pranayama under the guidance of certified instructors and practising consistently for best results.
Malaika Arora’s fitness journey serves as a reminder that lasting wellness does not come from chasing trends. Sometimes, the most powerful way to stay strong, calm and radiant is by mastering something as fundamental and transformative as the breath.
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