8 Yoga Asanas That Can Benefit Your Heart Health

Yoga Exercises for Healthy Heart

Following yoga exercises can be practiced for a healthy heart:

1. Vrikshasana (Tree pose):

This is a beginner friendly asana that improves your body posture by making it upright and more balanced. It broadens the shoulder and dilates the heart.

To perform this:

- Stand tall and straight with arms by the side of your body.

- Bend your right knee and place the right foot high up on your left thigh.

- Make sure that your left leg is straight and find your balance.

- Take a deep breath in and raise your arms over your head from the side, and bring your palms together in ‘Namaste’ mudra.

- Ensure that your spine is straight and look straight ahead in front of you.

- With slow exhalation, gently bring down your hands from the sides. You may gently release the right leg.

- Repeat this pose with the other leg.

2. Tadasana (Mountain pose):

Another simple yoga for healthy heart is mountain pose which helps strengthen the heart and vertebral column.

To perform this:

- Stand straight, and maintain a slight gap between your feet.

- Raise your arms over your head, interlock your fingers and keep your palms facing upwards.

- Slowly bring your shoulders toward your ears and then roll them back down the spine to expand the chest.

- Hold the final pose for 5 to 10 seconds and repeat it 2-3 times.

3. Utthita Hastapadasana (Extended hands and feet pose):

This asana helps in weight control; therefore, it helps maintain a healthy heart. The pose needs to be practised to get it right; hence, it requires focus!

To perform this –

- Start in standing position with your feet close together.

- Bring your left knee up towards your belly.

- Reach inside the left thigh with your left arm and clasp on your big toe between the thumb and the index and middle fingers. Firm the front thigh muscles of the standing leg so that they are engaged.

- Extend the left leg forward straightening the knee as much as possible without letting go of the toe.

- Swing your leg to the side while still holding on your toe and put your right arm on your waist.

- Hold the position for a set time and repeat with the other leg.

4. Veerbhadrasana (Warrior pose):

This pose improves blood circulation and regulates the heart rate. It also reduces stress levels, boosts stamina and enhances balance.

To perform this –

- Stand straight with your legs wide apart by a distance of at least 3-4 feet.

- Turn your right foot out by 90 degrees and left foot in by about 15 degrees.

- Lift both arms sideways to shoulder height with your palms facing upwards.

- Breathing out, bend your right knee.

- Turn your head and look to your right.

- As you settle down in the yoga posture stretch your arms further.

- Hold the yoga posture and keep breathing as you go down.

- Breathing in, come up.

- Breathing out, bring your hands down from the sides.

- Repeat the yoga posture for the other side.

5. Utkatasana (Chair pose):

It increases the heart rate and respiration rate. It keeps your heart pumping at a faster rate, thus, stimulating the heart.

To perform this –

- Begin in Mountain Pose.

- Breathe and begin to slowly bend your knees and lower your body into a squat as though you are sitting in a chair. Breathe out.

- Slowly bend your knees, aiming to lower your thighs so they are parallel to the floor, as if you were sitting on a chair.

- Lift your arms simultaneously so they are parallel to one another and pointing at a diagonal to the ceiling.

- Breathe smoothly in this pose for up to a minute. To exit the position, simply rise and lower your arms simultaneously.

6. Marjariasana (Cat pose):

The chair pose usually follows this pose. It controls the heart rate and normalises it in a more systematic breathing pattern. It also helps with blood circulation.

To perform this –

- Come on your knees, bend forward and place your hands on the floor.

- Shift your knees just beneath your hips and wrists just beneath the shoulders. Spread the fingers of hands apart, to maintain a better balance. Here, the body looks like a table, hence it is called tabletop position.

- Now, with an exhale, round your back and stretch it upwards. Round the shoulders back, pushing the tailbone downwards. Meanwhile, stretch the neck and gently bring your chin towards your collarbones.

- Now, in the same position, start taking deep breaths and hold this stretch position for 10-15seconds.

7. Bhujangasana (Cobra pose):

This pose stimulates the heart and expands the chest region.

To perform this –

- Lie flat on your stomach keeping your legs straight, feet together, heels slightly touching each other and toes pointing.

- Rest the palm of your hands by the side of your chest with elbows pointing outward.

- Rest your forehead on the floor and relax your body.

- Inhale and raise your forehead, neck and then shoulders. Using your back muscles raise your chest, now use the strength of your arms to raise your trunk. Look upward breathing normally.

- Hold this position for 20-25 seconds.

8. Dhanurasana (Bow pose):

Similar to cobra pose, this asana expands and strengthens the chest region and the heart.

To perform this –

- Lie on your stomach with your feet apart, in line with your hips, and your arms by the side of your body.

- Fold your knees, take your hands backward, and hold your ankles.

- Breathe in, and lift your chest off the ground and pull your legs up and towards the back.

- Look straight ahead with a smile on your face.

- Keep the pose stable while paying attention to your breath. Your body is now curved and as taut as a bow.

- Continue to take long, deep breaths as you relax in this pose. But, bend only as far as your body permits you to. Do not overdo the stretch.

- After 15 -20 seconds, as you exhale, gently bring your legs and chest to the ground. Release the ankles and relax.

Conclusion

By consistently practising yoga, one can become more flexible, increase stamina, get fitter, and live an improved and healthier lifestyle.

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Source: HealthifyMe, Pharmeasy

Disclaimer: This blog provides general information and discussions about health and related subjects. The information and other content provided in this blog, website or in any linked materials are not intended and should not be considered, or used as a substitute for, medical advice, diagnosis or treatment. Kindly contact your Doctor before starting a new medicine or health regime.

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Published on March 14, 2023