Here’s The 2-Minute Chinese Flow Routine Malaika Arora Swears By To Melt Stiffness

Last Updated:October 06, 2025, 14:33 IST

Malaika Arora recently shared a powerful routine of seven Chinese movements that help to boost lymphatic flow. The routine is inspired by the practices of Qigong and Tai Chi.

The exercise focuses on lymphatic drainage and relieving tension.

In a world obsessed with high-intensity training and gruelling gym sessions, fitness icon Malaika Arora is turning the focus back to ancient simplicity. She recently shared a powerful routine of seven Chinese movements, inspired by the centuries-old practices of Qigong and Tai Chi. The promise? To feel “ten years younger and five kilos lighter” in just two minutes.

This isn’t about burning calories; it’s about optimising your body’s internal systems. The exercises are gentle, flowing, and designed to address the deep stiffness and sluggish circulation that modern life creates. By emphasising movements that support lymphatic drainage and relieve hidden tension, this routine offers a vital mid-week reset for everyone, regardless of fitness level.

Why Your Body Needs Movement

Malaika Arora talks about a critical concept: circulation. Our bodies rely on proper blood and lymph flow to flush out toxins, reduce swelling, and deliver nutrients. She calls the calves your “second heart,” emphasising how simple leg stretches and heel raises can powerfully pump fluids upward.

The 7-move series focuses on opening key areas that commonly hold stress and restrict flow: the neck, shoulders, spine, and hips. Think of these movements as pressing the ‘reset’ button on a nervous system overwhelmed by constant sitting.

The 7-Step Flow for Lymphatic Boost

The routine is a continuous flow designed for maximum therapeutic benefit:

• Release Neck & Shoulders: Interlocked, tightened fingers near the chest, moving the shoulders side-to-side, instantly releases stiffness from poor posture.
• Spinal Lubrication: Rotational hand movements paired with a loose spine alleviate back tension and act as an internal massage, pumping blood from the heart outward.
• Open the Chest: Wide arm circles improve upper-body circulation and counteract the rounded posture caused by hunching over a phone or computer.
• The Side Stretch Detox: Opening your arms and raising your heel enhances flexibility in the core and sides, directly assisting in curing swelling and improving blood flow.
• Hip Freedom: Gentle, side-to-side hip movements are crucial for lymphatic drainage in the lower body, helping to release emotional and physical stress often stored in the hips.
• Balance and Flow: A simple leg stretch and kick stimulates blood flow and re-establishes balance, grounding the body.
• Relaxation: The final movement is a full-body relaxation, integrating the circulated energy and signalling to your body that the tension has been released.

The power of these moves lies in their simplicity and consistency. By integrating this two-minute routine into your daily life – perhaps before starting work or after a long commute – you can actively manage stiffness and fortify your body’s natural defence and repair systems, proving that the most effective wellness practices don’t require fancy equipment or hours of your time.

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Author: News18