Published on July 29, 2022 by AliveCor India

Top 8 Yoga Poses for Better Cardiac Health

Many people consider yoga to be primarily a stretching and balance exercise. However, breathing exercises, relaxation, and meditation are all part of this age-old tradition. These activities, when combined, can result in appreciable benefits in factors related to cardiovascular health, such as lower blood pressure, improved sleep, and reduced artery-damaging inflammation.

Heart-Healthy Yoga Exercises Intensive exercises that raise your heart rate aren’t the only strategy to boost your heart health. Stress management is also important for heart health in general. The capacity to calm the body and mind is yoga's specific heart health benefit. Yoga can also improve strength, flexibility, and overall stamina, making it an excellent addition to a healthy lifestyle. Here are some yoga poses that will help you be ‘heart healthy’.

Yoga Poses to Help You Be More Flexible

Bend Forward While Standing - Uttanasana Asana

By bending forward from a standing position with your legs straight and feet together or hip-width apart, you engage a deep stretch. Bring your chin to your knees and set your palms or fingertips in line with your feet on the floor. You can lay your palms or fingers on a yoga block in front of your feet if you can't reach the floor. The spine, hamstrings, shoulders, and groin are all stretched in this pose. It has the ability to reduce pain and promote flexibility.

Bridge Pose - Setu Bandha Sarvangasana

Place your feet about hip-width apart and bring your knees over your ankles while lying on your back with your knees bent and feet on the floor. Lift your bottom off the floor and keep it in the air while raising your hips toward the ceiling as you press your feet into the floor. You can rest your arms at your sides on the floor, or roll your shoulders under your body and clasp your hands on the floor below your pelvis. This position will help to extend the spine and relieve stress by stretching the spine and chest. It can also be beneficial to people who have high blood pressure.

Extended Triangle Pose - Utthita Trikonasana Step your right foot 3-4 feet away from your left foot from a standing stance. Make a 45-degree turn to the right with your left foot. Set your right foot at a 90-degree angle. Lean your body to the right and shift your left hip back toward your left heel. Outside of your right foot, reach your left hand to the floor (or a block) or against your right shin. Raise your right arm to the sky, fingers pointing upwards, as you turn and look up. For three counts, inhale and exhale while maintaining your legs straight and thighs strong. Rep the process on the other side. To promote enhanced stamina, this pose stretches and strengthens the chest, torso, and legs.

Head to Knee Pose - Janu Sirsasana Sit with your legs straight out in front of you on the floor. Bend your right leg such that the bottom of your right foot lands on your left leg's inner thigh. Come into a forward bend by reaching both arms toward your left foot while keeping your left leg straight on the ground. As you breathe into the stretch, lower your brow toward your straight leg. Rep the process on the other side. The spine, shoulders, hamstrings, and groin will all benefit from this pose. It may also aid in the reduction of anxiety and weariness.

Poses for Sleep and Relaxation

Easy Pose - Sukhasana

Start with your feet crossed underneath the opposite thigh in a seated, erect position. Place your hands in your lap, palms facing up, or on your knees, and breathe for several minutes in this position. This pose can help to calm the mind and body while also strengthening the back. You can use your free time to practise mini-meditation.

Supine Spinal Twist - Supta Matsyendrasana

Bring your right knee to your chest and then across your left side while lying on your back. Take several deep breaths while extending your right arm to the side. Rep on the other side. A different form involves elevating both knees across either side. This mild twist helps to relax the spine and ease stress.

Legs Against the Wall - Viparita Karani

This posture is exactly as it says on the tin. Lie down on the floor with your back against the wall and both legs against the wall. Lie in this position for a few minutes. Blood travels to the heart, resulting in a calming and relaxing sensation. It's very beneficial for getting a better night's sleep.

Child Pose - Balasana Kneel on the floor and sit on your feet to begin. Bring your big toes together and separate your knees as wide as your hips. Extend your arms in front of you on the floor, body forward between your thighs. Place your forehead against the floor and stay there for a few minutes. This pose stretches the hips and thighs while also relieving stress and relaxing the mind.

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