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Best Yoga Poses for Healthy Heart | Yoga for Cardiovascular health

Jul 10, 2020

Today, no age factor determines heart ailments. Many people in their 20s are falling prey to heart attacks. The explanations are many, especially associated with an unhealthy lifestyle.

Have you wondered what if a couple of simple stretches and breathing exercises could cause you to feel good (especially your heart)! Yoga asanas for a good heart is a precaution and is beneficial as a curative one too. And with no side-effects, it only offers a sense of greater peace and health.

Gurudev Sri Sri Shankar says: “Yoga may be a study of life, the study of your body, breath, mind, intellect, memory, and ego; study of your inner faculties.”

Besides wisdom and philosophy, yoga may be a relaxing combination of asanas, breathing techniques, and meditation. Every yoga pose contains a particular effect on the respiratory system and thus, affects the heart. There are many benefits of yoga for heart patients.

  • Lower blood pressure.

  • Increase lung capacity.

  • Lower bad cholesterol levels.

  • Improved pulse rate

  • Boost blood circulation.

  • Yoga is effective in handling stress and pressure. That, itself, can heal a heart patient.

Best yoga poses for a healthy heart

There are some specific asanas in yoga for heart health. The subsequent 5 yoga asanas are often practiced as a sequence. The yoga heart exercises series begins with simple  asanas, gradually resulting in postures that need more stamina. The method is gentle and rejuvenating.

Setu Bandhasana or Bridge Pose

‘Setu’ means bridge, ‘Sarva’ means all, and ‘anga’ means limb. So in Setu Bandhasana Sarvangasana, all your limbs are working to make a bridge together with your body. This pose is a bridge in other ways also, because it connects your practice to other poses—namely Urdhva Dhanurasana (Upward Bow Pose) and Salamba
Sarvangasana (Supported Shoulderstand).

How to do it

  • Lie down on your back together with your knees bent and feet on the bottom. Your legs should be hip-width aside from one another.

  • Your arms should be resting at the sides of your body with the palms facing downwards.

  • Press the feet into the ground, take a deep breath, and gently lift your hips, rolling the spine off the ground.

  • Press your arms and shoulders on the bottom to lift your chest. Attempt to engage your legs, buttocks to lift your hips higher. Hold this position for 4-8 breaths, then return to the normal position.

                 

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Benefits 

Bridge Pose opens the chest, heart, and shoulders. It stretches the spine, the back of the neck, the thighs, and therefore the hip flexors (front hip joints). Because your heart is above your head during this pose, it's considered a gentle inversion (less strenuous than other inversions, like Headstand) and holds all the benefits of inversions: relief from stress, insomnia, stress, fatigue, anxiety (yoga poses for anxiety), headaches, and mild depression.

Cautions

Do not perform this pose if you've got a neck or shoulder injury. Always work within your range of limits and skills. If you've got any medical concerns, talk together with your doctor before practicing yoga.

Gomukhasana or Cow face pose

Combining the Sanskrit words Gau or 'cow', Mukha meaning 'face', and asana or 'posture'. Gomukhasana is often performed along with a set of various seated asanas. 

How to do it

  • Sit down comfortably on the bottom and bend your knees.

  • Now stack your right knee directly over your left knee. The legs should be as near to your buttock as possible.

  • Take your left arm behind and bend your elbow. Attempt to reach your hand up towards the shoulders.

  • Now take your right arm overhead, bend the elbow, and try to interlock the fingers of both hands. Hold this position for a minimum of 30 seconds, then repeat an equivalent on the opposite side.

 

C:\Users\Pritam\Desktop\mama\pictures\Gaumukhasana.jpg

 

Benefits 

This asana cures sciatica, which helps in high blood pressure, reproductive organs are toned and massaged with regular practice, cures stiff shoulders, elongates the spine, beneficial for those with bad posture, reduces stress and anxiety, strengthens back, stimulates kidneys and strengthens muscles of ankles, hips, thighs, shoulders, triceps, inner armpits and chest.

Cautious 

Avoid this pose if you've got a shoulder, neck, or knee injury. Be especially conscious of how this pose feels on your knees and prop yourself accordingly, or skip it if you cannot find a position that does not cause you knee pain.

Ardha Matsyendrasana or Half spinal twist pose

Other names for this asana include the Half Lord of the Fishes Pose and also the Half Spinal Twist. It's a seated spinal twist and features a whole lot of variations. This pose is one of the 12 basic asanas used in the yoga programs.

How to do it

  • Sit on the bottom together with your legs extended in front of you.

  • Bend your knees, then drop your right knees on the mat and convey the right foot close to your left hip. Now bring your left ankle close to your right leg.

  • Raise your right arm overhead, then take it back and place your hand on the mat behind your hip.

  • Now raise the right arm overhead and lower it onto the left thigh as you twist to face left.

  • Turn your neck, waist, and shoulders towards the right, to ascertain over your right shoulder. Keep your spine erect and take a couple of breaths.

  • Hold this pose for a couple of seconds, then return to the starting position. Repeat an equivalent on the opposite side.

 

C:\Users\Pritam\Desktop\mama\pictures\Ardha-matsyendrasana.jpg

Benefits 

This asana stimulates the liver and kidneys, stretches the shoulders, hips, and neck, and energizes the spine, stimulates the digestive fire within the belly, relieves menstrual discomfort, fatigue, sciatica, and backache. It is also therapeutic for asthma and infertility. Traditional texts say that Ardha Matsyendrasana increases appetite, destroys the most threatening diseases, and awakens kundalini.

Cautions

Neither twist the torso all of a sudden nor overstretch it as that way you'll strain the muscles. Avoid practicing Ardha Matsyendrasana just in case of sciatica or slipped disc. This pose isn't recommended to be practiced by pregnant women.

Paschimottanasana or Seated forward bend pose

This pose is one of the 15 poses outlined in the classic yogic text. This is one of the best exercises for people suffering from heart disease.

How to do it

  • Sit down comfortably on the mat together with your legs extended out in front of you and your hands resting by your side.

  • Stretch your hands overhead such that the tips are pointing towards the ceiling.

  • Now take a deep breath and draw your spine up long.

  • When you exhale, bend forward to touch your toes together with your hands.

  • Your belly should be resting on your thighs and your nose should be between your knees. 

  • Lastly, stay in this position for a couple of seconds then return to where you started.

 

C:\Users\Pritam\Desktop\mama\pictures\Paschimottanasana.jpg

Benefits 

This pose stretches these areas and helps open up your hips. This stretch is great for runners who tend to possess tight hamstrings. It's also considered to be a relaxing pose. It's said that this pose can help relieve stress and even improve your mood.

Cautions 

Avoid this pose if you've got an injury to your arms, hips, ankles, or shoulders. Don't force yourself during this pose. If you're too tight to get many bends, just do what you'll without pain.

Utthita Trikonasana or Extended triangle pose

Triangle Pose (Utthita Trikonasana) is a foundation yoga pose across almost every different sort of yoga. You'll almost certainly encounter it within your first few yoga classes and for years to return. Establish the inspiration of the pose with grounded feet and powerful legs allow the chest to twist deeply and blossom open.

How to do it

  • Stand straight on the mat together with your feet wide apart. Now turn your left foot out and switch your right foot slightly inward.

  • Face forward and take a deep breath while raising your arms bent the sides so that they form a triangle together with your torso.

  • Exhale and reach your left hand down to your shin as close to the ankle. Bend as far as you'll and at an equivalent time lift your right arm so that the tips of your fingers are pointing to the ceiling.

  • Bring the sides of your torso parallel to the ground. Your neck should be in line together with your torso.

  • Look up at your right hand and take 2-3 deep breaths. Then repeat an equivalent on the opposite side.

 

C:\Users\Pritam\Desktop\mama\pictures\IMG-20200626-WA0007.jpg

 

Benefits 

Strengthens the legs and back. Stretches inner thighs, hamstrings, calves, spine, shoulders, chest, and opens hips. This energizes, balances, and improves focus.

This stimulates abdominal organs. 

Cautions 

Avoid this pose if you've got an injury to your back, neck, hips, or shoulders. You'll wish to avoid it if you've got a headache or migraine.

Savasana - Corpse Pose

This pose gets its name from the recumbent posture of a body. It's a position of relaxation and is typically practiced towards the end of a yoga session – a session that typically begins with activity and ends in rest.

How to do it

  • Lie flat on your back. Use a small pillow below your neck if required. Close your eyes.

  • Keep your legs comfortable apart and let your feet and knees relax completely, toes facing towards the sides.

  • Place your arms alongside, yet a little spread aside from your body. Leave your palms open, facing upward.

  • Begin with bringing your awareness to the right foot, move on to the right knee (as you complete one leg, move your attention onto the opposite leg), and so on, and then slowly move upwards to your head, relaxing each part of the body.

  • Keep breathing slowly, gently, deeply, and permit your breath to relax you more and more. The incoming breath energizes the body and the outgoing breath brings relaxation. Then drop all sense of hurry or urgency or any need to attend to anything else. Just be with the body and the breath. Surrender the entire body to the ground and let go. confirm you don’t fall asleep!

  • After a while, about 10-20minutes once you feel fully relaxed, keeping your eyes closed, slowly roll onto your right side. Lie in that position for a moment or so. Then, taking the support of your right hand, gently sit up into a seated pose like Sukhasana (Easy Pose).

  • Keep your eyes closed and take a couple of deep breaths in and out as you gradually become conscious of your environment and the body. Once you feel complete, slowly, and gently open your eyes.

 

C:\Users\Pritam\Desktop\mama\pictures\IMG-20200626-WA0010.jpg

Benefits 

Corpse Pose  is important to practice at the end of each yoga practice. This posture rejuvenates the mind, spirit, and body while reducing stress and tension.

Cautions 

If you've got low back tenderness or stiffness, a rolled blanket or bolster under your knees helps bring the pelvis into an easier position. If you're pregnant, use a rolled blanket or bolster to boost your head and chest.

Our heart is an organ that works continuously even after we fall asleep. It's the foremost vital organ liable for pumping blood throughout the body and so it's crucial to take care of it. Sedentary lifestyle, food habit, and stress are a couple of things which will disturb the conventional functioning of our heart and may increase the danger of cardiovascular problems. In such a condition, yoga is one of the simplest ways to take care of your heart. Practicing yoga a day can keep your heart healthy.

Even the British Heart Foundation recently recommended people living with a heart condition to practice yoga. Yoga helps to scale back stress, anxiety, and lower the danger of depression, which is beneficial for your heart health. Following these five asanas is considered the simplest step you can take for the heart.

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