At 50, Malaika Arora's secret for ageless fit body is not any trendy workout. It's these 5 ancient techniques

Malaika Arora continues to impress with her toned physique and radiant energy as she approaches her 50s. Unlike many celebrities who follow trendy workout routines, Malaika focuses on traditional yoga-based breathing exercises, known as pranayama, to maintain her fitness. She frequently shares glimpses of her practice on social media, inspiring her followers to embrace wellness practices that have stood the test of time.

In a recent Instagram post on January 5, Malaika shared her daily pranayama routine, referring to it as the “heart of yoga.” Through her demonstration, she highlighted how these ancient techniques strengthen both the body and mind, showing that longevity in fitness comes from mindful practices rather than just physical exertion.

The Five Pranayama Techniques Malaika Swears By

Bhastrika (Bellows Breath) – Sitting upright, one inhales deeply and exhales forcefully through the nose in a rhythmic pattern. This exercise boosts metabolism, enhances lung capacity, energizes the body, and aids fat burning.


Kapalbhati (Skull-Shining Breath) – Practitioners sit straight, exhale sharply while pulling in the navel, and let inhalation occur naturally. This technique strengthens the abdominal muscles, supports digestion, aids weight management, and detoxifies the body.

Anulom Vilom (Alternate Nostril Breathing) – By inhaling through one nostril and exhaling through the other in a controlled rhythm, this method calms the nervous system, reduces stress, balances hormones, and improves focus.

Bhramari (Bee Breath) – Performed by humming slowly while exhaling with eyes closed and fingers lightly on the ears, this exercise helps relieve stress, improves sleep quality, enhances mental clarity, and eases frustration.

Udgeet (Om Chanting) – Inhaling deeply and chanting “Om” during exhalation promotes inner calm, mindfulness, and better control over breathing, supporting overall emotional well-being.

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Why Pranayama Is Key

Derived from the Sanskrit words prana (life energy) and ayama (control or expansion), pranayama is considered a fundamental aspect of classical yoga. Experts highlight that while yoga asanas prepare the body, pranayama prepares the nervous system, helping achieve mental clarity, emotional balance, and overall well-being. Malaika refers to it as the “heart of yoga,” underscoring its importance in sustaining physical and mental health.

According to WebMD, pranayama originated from yogic practices in India and is now widely recognized for its health benefits, including improved lung capacity, heart health, and digestion. Regular practice also aids mental resilience by lowering stress, reducing anxiety, and improving focus. Dr. Hari Sharma, MD, notes that controlling the breath can restore balance when the body and mind are out of sync.

Studies cited by WebMD suggest that pranayama improves cognitive function, strengthens respiratory muscles, and supports emotional regulation. Techniques like Bhramari and Kapalbhati have also been linked to lower blood pressure, reduced stress, and better concentration. Experts recommend learning pranayama from certified instructors and practicing consistently for maximum benefits.