Which Yoga is Best for the Heart

Which Yoga is Best for the Heart?

Which Yoga is Best for the Heart? The Heart is one such organ that continues to function even while we are resting or asleep. The heart is responsible for pumps blood throughout the body, so as it is an important part of the body, it is vital to take better care of our lovely heart. Stress, anxiety, and a sedentary lifestyle can affect the heart and increase the risk of heart disease. Adding a few healthy habits to our lifestyles like good food choices and stretches and breathing exercises will make you feel good and active. Yoga is an ancient traditional technique that will restore your health. Yoga improves heart health by normalizing blood pressure, improving heart rate, decreasing bad cholesterol levels, and boosting blood circulation.




Yoga for Heart

According to the latest research, Heart problems are the leading cause of death worldwide, resulting in 18.6 million deaths a year. Currently, it is estimated that 520 million people are living with heart problems around the world. Yoga is the best option to keep our hearts healthy for long life.

Yoga is an exercise that unites asanas, breathing techniques, and meditation. Every asana in yoga affects the respiratory system which affects the heart’s health. Yoga treats stress and pressure that can heal the heart patient. Regular practice of some simple yoga postures for the heart will reap many benefits in your life.

Here you will get to know which yoga asanas are best for healthy hearts by relieving stress and lowering high blood pressure with their benefits and the procedure to do it.

Best Yoga Poses for a Healthy Heart

The best yoga poses or asanas for a healthy heart are listed below as follows:

  • Tadasana – Mountain Pose
  • Trikonasana – Triangle Pose
  • Utkatasana – Chair Pose
  • Dhanurasana – Bow Pose
  • Paschimottanasana – Seated Forward Bend Pose
  • Shavasana – Corpse Pose
  • Meditation in Anjali Mudra – Salutation Seal

Let’s start your journey to a healthy heart with the most fundamental postures of all yoga poses which is Tadasana or Mountain Pose, let’s go.

Tadasana (Mountain Pose)

Tadasana or mountain pose is a basic standing yoga posture for all standing yoga postures. The Tadasana helps strengthen the vertebral column and the heart. The deep breathing involved also expands the lungs. Tadasana is not only the best yoga asana for a healthy heart, but it helps strengthen your lower back as well.

How to do Tadasana or Mountain Pose

To perform Tadasana or mountain pose for a healthy heart, follow the following steps:

  • Stand straight with feet together.
  • Keep your back straight.
  • Now, interlock your fingers in front of you.
  • Now, inhale and stretch your arms upward with your palms facing downward.
  • At the same time, raise your feet and come on toes.
  • Look up and then gently drop your head back on your shoulders.
  • Hold it for around 5-10 seconds. This is Tadasana.
  • Now, relax by put down your hands and coming to your feet.
  • Repeat the tadasana 2-5 times.

Trikonasana (Triangle Pose)

Trikonasana or triangle pose is a heart-opening yoga posture. Trikonasana is a standing yoga posture designed to promote cardiovascular exercise. The chest expands as breathing becomes deep and rhythmical. Trikonasana also increases stamina.

How to do Trikonasana or Triangle Pose

To perform Trikonasana or triangle pose for a healthy heart, follow the following steps:

  1. Stand straight with legs apart.
  2. Apart legs as much as you can.
  3. Now, Extend your hands parallel to the ground.
  4. Now, bend from the waist to the right side.
  5. At the same time, slide your left arm down along your left leg till your fingers are at your ankle.
  6. Your eyes should face the ceiling. This is trikonasana.
  7. Hold the trikonasana for a minimum of 1 minute.
  8. Then, repeat the Trikonasana for the other side as well.

Utkatasana (Chair Pose)

Utkatasana or chair is one of the best heart-opening yoga poses that expand your chest and works on stimulating the respiratory system. While practicing Utkatasana yoga posture, you can feel the heart and respiration rate increase.

How to do Utkatasana or Chair Pose

To perform Utkatasana or chair pose for a healthy heart, follow the following steps:

  • Stand straight with legs together.
  • Now, slowly bend your knees.
  • Move your hips backward as if you are sitting on a chair.
  • Now, raise your hands upwards and join in namaste form.
  • Now, try to stretch upward by coming on toes. This is Utkatasana.
  • Hold Utkatasana for 30-60 seconds.
  • Now, release your hands and return to the initial position.

Dhanurasana (Bow Pose)

Dhanurasana or bow pose is a back-bending yoga asana. Dhanurasana opens up and strengthens the heart region. Dhanurasana also stimulating and makes the whole body flexible.

How to do Dhanurasana (Bow Pose)

To perform Dhanurasana or bow pose for a healthy heart, follow the following steps:

  1. Lie on your stomach.
  2. Keep your hands aside.
  3. Now, bend your knees towards your hips.
  4. Now, lift your torso.
  5. At the same time, hold your feet with your hands.
  6. At this time, your body forms a bow. This is Dhanurasana.
  7. Hold the pose for 20 to 60 seconds.
  8. Then, slowly release the posture and return to the initial position.

Paschimottanasana (Seated Forward Bend Pose)

The Paschimottasana or seated forward bend pose is a relaxing yoga posture for improving heart health. Paschimottanasana requires some flexibility to bend forward. As Paschimottanasana brings the head lower than the heart, it helps in reducing the heart rate and respiration while allowing the entire system to relax. It is also one of the best yoga asanas to boost immunity.

How to do Paschimottanasana or Seated Forward Bend Pose

To perform Paschimottanasana or seated forward bend pose for a healthy heart, follow the following steps:

  • Sit down with your legs joined together.
  • Place your arms by the hips.
  • Now, move forward your torso towards the legs.
  • Engage your lower abdominals.
  • Try to touch your stomach to the top of your thighs.
  • At the same time, try to interlock your hands at the back of your foot soles.
  • Once you go as far as you can, hold the pose for 20-60 seconds.
  • Then release by leaving the hands and slowly raising your body.

Shavasana (Corpse Pose)

Shavasana or corpse pose is widely used as a final pose in yoga classes by allowing the body and the breath to relax. Shavasana improves the overall health of the heart and body by allowing your body to relax and helps manage your stress levels too. This makes Shavasana one of the best yoga asanas for heart health. It is also a wonderful stress buster.

How to do Shavasana (Corpse Pose)

To perform Shavasana or corpse pose for a healthy heart, follow the following steps:

  1. Lie down on your back.
  2. Your arms are on the side.
  3. Keep your legs stretched out.
  4. Close your eyes.
  5. Breathe slowly and relax your body. This is Shavasana.
  6. Stay in Shavasana for a few minutes until don’t feel relaxed.

Meditation in Anjali Mudra (Salutation Seal)

Meditation in Anjali Mudra or salution seal is ideal to end each sequence. The Anjali Mudra opens the heart and calms the brain. Meditation in anjali mudra effectively reduces stress and anxiety. It also better prepares the body for pranayama and meditation.

How to do Meditation in Anjali Mudra or Salutation Seal

To perform Meditation in Anjali Mudra for a healthy heart, follow the following steps:

  1. Sit in crossed leg position (as an easy pose).
  2. Now, keep your hand in Anjali mudra, forms namaste.
  3. Slowly, close your eyes.
  4. Breath Normally.
  5. Concentrate on the third eye.
  6. Stay as long as you want.

CONCLUSION:

The practice of Yoga is beneficial for the body and mind, it is not a substitute for medicine. It is extremely important to learn and practice yoga postures under the supervision of a trained yoga teacher. Whenever there are any medical conditions, practice yoga postures after consulting a doctor and any Yoga teacher.

Does yoga good for heart patients?

Yes, yoga is good for heart patients because yoga comes with significant health benefits like controlling heart rate, lowering blood pressure, lowering blood cholesterol, lowering blood glucose levels, managing stress, increased flexibility, weight reduction, and improvement in energy and mood.

Which yoga is not good for heart patients?

The yoga asanas that are not good for the heart patients are as follows:

  • Kapalbhati pranayama,
  • Bhastrika pranayama.

How do I know if my heart is OK?

Your heart is OK or healthy if you are not facing the below-listed problems as follows:

  • Shortness of breath
  • Irregular heartbeat
  • Swollen feet
  • Lack of stamina
  • Sexual health problems
  • Constant fatigue
  • Sleep apnea
  • Chest discomfort
  • Leg cramps
  • Dizziness or lightheadedness

What food is good for the heart?

The foods that are good for the heart are as follows:

  • Leafy green vegetables,
  • Tomatoes,
  • Walnut,
  • Chia seeds,
  • Flaxseeds,
  • Hemp seeds
  • Whole grains,
  • Fatty fish,
  • Fish oil,
  • Garlic,
  • Almonds,
  • Beans,
  • Olive Oil,
  • Sweet Potatoes,
  • Orange,
  • Oats,
  • Dark chocolate.



Are eggs good for your heart?

Yes, eggs are good for the heart. Some studies suggest that consumption of seven eggs a week can even help prevent certain types of stroke in healthy individuals.

What is a normal heart rate?

A normal resting heart rate for adults ranges between 60 and 100 beats per minute. Below is the list of normal heart rates according to different age groups as follows:

1-3 years: 80-130 bpm (beats per minute)

3-5 years: 80-120 bpm

6-10 years: 70-110 bpm

Above 11 years: 60-105 bpm.

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