Movement, consistency, and mindful breathing are the foundations of Mallika Sherawat’s fitness philosophy. The acclaimed actor and wellness advocate recently offered a glimpse into her personal routine by sharing two of her most-loved yoga asanas that she credits for keeping her body energised, flexible, and balanced.
On her yoga mat, Mallika gracefully demonstrated Adho Mukha Svanasana (Downward-Facing Dog) and Urdhva Mukha Svanasana (Upward-Facing Dog), a powerful pair of postures traditionally practised together in Surya Namaskar. According to her, flowing between these poses boosts circulation and revitalises the entire body.
Her approach reflects a sustainable, science-backed method of fitness, free from fad diets and extreme shortcuts, grounded instead in discipline, awareness, and natural movement.
Why These Two Poses Work So Well Together
Yoga expert Yash Fadnavis explains that these two classic postures complement each other beautifully.
When practised in sequence, they create harmony between effort and ease, grounding and expansion, strength and softness.
Together, they awaken muscles, improve spinal mobility, deepen breathing, and restore nervous system balance.
Adho Mukha Svanasana (Downward-Facing Dog)
This foundational pose forms an inverted V with the body, gently lengthening the spine while grounding the hands and feet.
Key Benefits
Activates hamstrings and calves
Strengthens arms and shoulders
Relieves spinal compression
Enhances lung capacity through deeper breathing
Calms the mind while energising the body
Often used as both a resting and strengthening posture, Downward Dog creates stability, focus, and internal alignment.
Urdhva Mukha Svanasana (Upward-Facing Dog)
This heart-opening backbend counterbalances the stretch of Downward Dog by lifting the chest and awakening the front body.
Key Benefits
Strengthens wrists, arms, and back
Stretches abdomen, hip flexors, and chest
Improves posture and spinal health
Stimulates circulation and digestion
Enhances confidence and emotional openness
The pose invites practitioners to expand, breathe deeply, and cultivate inner strength.
The Power of Flowing Between Them
When these two postures are practised in a smooth, mindful flow, blood circulation increases, the spine becomes more flexible, the nervous system stabilises, the body warms naturally, and breath synchronises with movement.
This dynamic rhythm builds both physical resilience and mental clarity, the very balance Mallika Sherawat embodies through her wellness journey.
Exclusive Wellness Insight
Unlike many celebrity routines that rely on high-intensity workouts or extreme regimens, Mallika’s practice stands out for its longevity-focused philosophy, prioritising joint health, hormonal balance, and nervous system regulation. This is precisely what modern science now recognises as the cornerstone of sustainable fitness.
