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Malaika Arora posted a short yoga clip on Instagram this week, giving another look at the training regimen she’s maintained over the years. Her fitness routine remains consistent, and she often records parts of it for her followers.
This time, she worked through the poses with yoga teacher and content creator Vanshika Pandey. The caption on the video summarized the session in one line: “A blend of Vinyasa and Sivananda Yoga: Flow with Purpose.”
Inside Malaika Arora’s Vinyasa Sequence
Vinyasa, often called “flow yoga”, moves at a faster pace than many traditional styles. The idea is to connect each change in posture with the breath. There is no fixed sequence or long-term pause, just a continuous series of movements.
In a typical run-through, practitioners move from plank to chaturanga, then to upward facing dog and downward facing dog, almost like steps in one long motion. Breath determines the movement – inhale as you lift, exhale as you bend – creating a steady rhythm that makes the exercise feel more active than static.
This approach produces heat in the body and is often used to improve stamina, increase metabolism and support respiratory strength.
According to the International Journal of Physical Education, Sports and Health, Vinyasa yoga can also provide stress relief, as breath-tracking requires complete attention.
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What defines Sivananda Yoga?
Sivananda Yoga moves at a slow pace. This practice is rooted in the teachings of Swami Shivananda of Rishikesh and brings together the cycles of asana, pranayama and Surya Namaskar. Unlike Vinyasa, Sivananda includes regular pauses for rest. This tradition also extends beyond asana work: a mindset oriented around proper breathing, relaxation, diet, and meditation forms the overarching framework.
Physically, Sivananda’s routines are helpful in stretching the spine, strengthening major muscle groups, and supporting lung capacity. Doctors often cite improved blood circulation and improved digestion among the benefits.
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Why does fusion look different?
The overlay text in Malaika’s video describes the approach directly: “A fusion of movement, breath and mind. Vinyasa creates, Shivananda restores.” Part of the routine focuses on heat and movement; The second stabilizes the breath and slows down the pace.
For followers who track his fitness posts, it offered a first-hand look at how two different systems can fit into one session without turning into a rigid sequence.
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