Once viewed as a male illness, we now know that cardiovascular disease is the leading cause of death among older women. Younger women have fewer heart diseases or attacks and strokes than men, but within a few years of menopause, they are just as likely to have cardiovascular disease.
Our heart is an organ that works even once we nod off. It is the foremost vitals liable for pumping blood throughout the body then it’s crucial to must better care of it.
A sedentary lifestyle, food habits, and stress are a couple of things that will disturb the traditional functioning of our heart and may increase the danger of cardiovascular problems. In such a condition, yoga is one of the simplest ways to must the care of your heart. Practicing yoga daily can keep your heart healthy and away from any constraints.
Even British Heart Foundation recently recommended people living with heart conditions practice yoga. Yoga also helps to scale back one’s stress, anxiety and lower the danger of depression, which is also beneficial for your heart health.
Happily, there is a lot you can do to prevent or delay the onset of heart disease. A healthy Mediterranean-style diet based around vegetables, fruit, whole grains, fish, nuts, and monounsaturated fats, combined with moderate levels of exercise can significantly reduce your risk.
Yoga fits in perfectly with a heart-healthy lifestyle. On a physical level, breathing techniques and asanas help lower blood pressure and improve circulation while strengthening your entire body.
Emotionally, yoga releases tension relieves anxiety, and helps with depression, creating a sense of calm and a flexible, open view of the world.
So in this article, we will be discussing some effective yoga poses that will help you improve your overall heart health.
(Also Read: Yoga Poses for Menopause)
Yoga Poses for Heart disease
Pose #1: tree pose
This yoga pose stretches one’s thighs, groin, and shoulders. It helps in building strength in one’s ankles and calves and tones the abs.
- This yoga pose improves one’s overall concentration & balance
- The tree pose also helps in reducing the stress
- It also strengthens one’s ankles, calves, thighs & hips
- Tree pose also improves one’s overall body strength
- Start by standing in the Mountain Pose. Then start inhaling and then accordingly raise your right knee to your chest, clasping it with both of your hands. Then start focusing on an object right in front of you to help keep your overall balance.
- Then accordingly, use your right hand to slowly place the sole of your right foot on your left inner thigh. If this move is too painful or difficult, place it on your inner calf or ankle. Make sure to avoid placing it on the inner knee. Then raise both of your arms.
- Bring both of your hands together in front of your chest in the Anjali mudra (also known as the prayer pose). Then hold this pose for several complete breaths without any judgment.
- Also, if you have no difficulty keeping your overall balance, start inhaling and then accordingly, raise both of your arms above your head, while bending them at the elbows so that both of your palms are pointing upwards from your head.
- Hold or stay still in the same pose for about five complete breaths without any judgment. Repeat the entire process on the other side as well.
- Also, make sure to repeat the same process twice on both sides.
Pose #2: chest opener
To start with this yoga pose, start to move just a little deeper into the stretch, both as you arch backward and then bend forwards towards both of your knees.
- This pose tones & firm’s arms
- It tones & firms one’s bust
- It also relieves the tension in the neck & shoulders
- This pose also realigns the spine
- To start with this pose, stand in the Mountain Pose with both of your feet slightly apart. Then raise both of your arms to the shoulder height in front of you, then slowly bring them around behind your back and clasp both of your hands. Accordingly, arch backward to open the chest. Then hold for a count of about ten, while breathing in the same position.
- Then gently bend forwards, raising both of your arms behind your back. At first, don’t worry too much about how far you are bending, just make sure to feel the stretch, and then accordingly, listen to your body to avoid any overstretching.
- Hold with this pose for a count of 20 as you continue to breathe, and then slowly exhale as you return to an upright position.
Pose #3: wide-angled seated forward bend
The Wide-Angled Seated Forward Bend yoga pose, or also known as the Upavishtha Konasana, strengthens your lower back and opens your hips.
- Opens hips
- Stretches lower back, groin & hamstrings
- Improves digestion
- Promotes calmness
- Sit on the floor in Staff Pose. Spread both of your legs wide apart, resting both of your hands on your knees. Flex both of your toes and push your knees downwards.
- Keep both of your legs straight, and then run your hands as far down your legs as possible. The primary goal is to reach the soles of both of your feet.
- Move both of your hands to the floor right in front of you, both palms facing down. Fold forwards gently from the hips. Stop at the first point of resistance, relax, breathe normally, and then hold for a few seconds. Keep both your sitting bones on the floor at all times. Then return to Staff Yoga Pose, then repeat the entire process about twice or thrice.
Note: If this stretch is too intense at first, at step two you are welcome to bend one foot in towards your groin, to begin with, and then build up to the full stretch. Alternatively, place a neatly folded blanket beneath your sitting bones.
Pose #4: Boat pose
This yoga pose tones and strengthens one’s abs while improving the overall balance and digestion.
- This pose helps in strengthening one’s hips, thighs & back
- It also tones one’s abs
- The boat pose also improves digestion
- It also improves one’s overall balance
- Start by sitting in the Staff Pose. Then accordingly draw both of your knees up and then accordingly grasp both of your legs just below the knees. Then accordingly inhale as you lengthen your spine and also, press your shoulder blades back, opening your heart.
- Start by exhaling as you lean back while slipping both of your hands under your lower thighs. Make sure to balance your sitting bones.
- Then accordingly, start by exhaling as you straighten both of your legs at an upward angle, stretching both of your arms forwards. Start by maintaining your balance in the same position, while breathing normally, for about 20–30 seconds, or as long as you can without losing your focus in your current pose.
- Then accordingly, repeat the same process about three times.
Pose #5: balancing cat pose
This asana is well known to help relieve one’s menstrual cramps and lower back pain.
- Balancing cat pose improves one’s overall balance & coordination
- It also strengthens one’s spine
- This pose also builds one’s core strength
- Begin on all fours, both of your hands aligned with your shoulders and knees aligned with your hips.
- Then start to pay attention as you inhale, pull in your abs, and then extend your right arm in front of you, palm downwards. While keeping them at your shoulders level.
- Then accordingly, exhale as you return both of your arms to the floor. Then repeat with the left arm. Also, repeat this process about five times with each arm. Then slowly return to your starting body posture.
- Return to your starting position. Then start inhaling, while pulling in your abs, and then extend your right leg out behind you, while keeping your ankle aligned with your shoulders.
- Then exhale as you continue and return your leg to the floor. Then repeat the entire process as per the guidelines with the left leg as well. And then repeat the same process about five times with each leg. Then slowly return to the starting yoga posture.
- Then start inhaling, pull in your abs, and then accordingly extend your left leg and right arm at the same time. Then accordingly, hold for a count of five, then repeat the same process as you continue on the other side.
- Also, repeat the same process about five times, alternating limbs.
After practicing all the above-mentioned yoga poses, repeat today’s poses in a flowing dance-like sequence continuously to get the desired results.
(Also Read: Yogasanas For Heart: 5 Incredible Yoga Poses To Keep Cardiac Anomalies At Check)