According to WHO (World Health Organization), about 6 million people in the world die from heart disease every year. Apart from increased blood pressure and poor diet, lack of physical activity is one of the key causes of heart diseases. W.H.O recommends healthy exercise and meditation to prevent heart diseases.
Yoga is a popular physical exercise that involves focus, breath, and meditation. Yoga allows you to deeply connect the body, emotions, and mind together. The connection will further develop into a strong physical and mental health. Yoga builds muscle, boosts blood circulation, and improves the heart rate.
Now, step on your mat: the following yoga poses promise to keep your heart healthy.
1. Veerabhadrasana (Also Called The Warrior Pose)
Veer is a Sanskrit word for ‘brave.’ It is like the stance practiced by warriors during the olden days.
How to practice Veerabhadrasana
- Thrust one leg forward and maintain the position (Your knee should be at a 90-degree angle).
- Stretch back the other leg.
- Now, raise your hands (make sure they are above your head). By now, the other leg should form an angle of 60 degrees.
- Make sure the distance between your legs is around 3 to 4 feet.
- If your left foot is at angle of 90 degrees, rotate the torso to the left.
- Maintain this position and take a few breaths. Now repeat with the other leg.
Maintain this position for some seconds. Perform this yoga pose at least 6 times.
Benefits of Veerabhadrasana
The posture boosts body energy and reduces stress. It’s good for patients suffering from heart conditions as it control the blood pressure.
You can practice this easy posture at the start or end of a yoga session.
How to practice Sukhasana
- Sit down and cross your legs.
- Straighten your back and keep your shoulder relaxed.
- Relax your hands on your thighs while your palms face the sky. Now, with your eyes closed, deeply inhale.
Inhale for 3 seconds and then exhale for about 5 seconds. Repeat the pose for about 5 times.
Benefits of Sukhasana
It is a meditative pose. When you perform this pose, you can feel the stress and anxiety get released from your body. As a result, the breathing is also calm and helps the heart function better.
This Yoga pose comes after Tadasana which is a standing pose and the base of all such poses.
How to practice Uttanasana
Stand in Tadasana. Then put your hands up and inhale. Next, slowly exhale while bending forward and holding your ankles. Move your body close to your legs.
Practice this yoga pose for up to 5 times.
Benefits of Uttanasana
This yoga pose relaxes the muscle and calms the mind. You’ll feel relieved from stress. It helps to reduce high blood pressure which benefits the heart.
You can practice this pose after Tadasana.
How to practice Padangusthasana
- Standing in Tadasana, bend forward.
- Use the index, thumb, and middle finger to hold your big toes.
- Straighten up and inhale then bend down and exhale.
Hold on for 10 seconds. Repeat the pose 5 times.
Benefit of Padangusthasana
This posture relieves the body from stress and also enhances liver and kidney function. It increases the flow of blood to arteries and decreases blood pressure.
5. Setu Bandhasana (The Bridge Pose)
The pose is like the architecture of a bridge.
How to do Setu Bandhasana
- With your arms on your body, lie on your back.
- Next, bend your knees and ensure your feet are apart.
- Now rest your arms beside your body.
- Then slowly inhale and lift your back.
- Let your chin touch your chest and ensure your thigh is parallel to the floor. Maintain this pose and relax.
Maintain this pose for up to 60 seconds.
Benefits of Setu Bandhasana
It is effective for heart patients as it lowers blood pressure and also reduces stress, anxiety, and depression.
Conclusively, the goal of these yoga poses is to reduce heart-related conditions. The more you practice, the better your heart health becomes. Always practice them and stay young at heart.
These poses are best performed under the direction of a trained yoga therapist. To find the therapist who is right for you, connect with Thriive-verified yoga therapists HERE.
Sheryl Kraft is a freelance health writer and breast cancer survivor, born in Long Beach, New York.