Yoga For Heart Health: Try 10 Yoga Poses For a Healthy Heart

The heart is an important organ that works round-the-clock even while you are sleeping. Since it plays a vital role by pumping blood throughout your body, you need to take proper care of your heart. If you lead a sedentary lifestyle, health ailments like cardiovascular diseases can become a cause of concern. To combat different types of heart diseases and to promote good cardiovascular health, yoga is the ideal solution you can try. The 2020 World Heart Day too emphasized how practising yoga can keep your heart healthy. Yoga involves different breathing exercises and poses that help improve your balance, strength and flexibility. It also reduces your anxiety and stress, which is advantageous for the health of your heart [1]. Practice a few of these poses of yoga for heart health. Yoga poses help increase heart rate, aiding you in fat-burning. Here are several yoga poses with steps for you:

Utkatasana (Chair Pose)

Utkatasana, or the chair pose, makes your breath faster and more deeply.

Steps to Perform 

1. You can start by standing straight; then slowly bend your knees as if you were sitting on a chair
2. Now touch your ears and drop your shoulders
3. Hold the pose for 5-10 seconds, then drop your hands and unbend your knees

Uttanasana

Uttanasan, or forward bending pose, increases flexibility, balance, and respiration. 

Steps to Perform 

1. While standing straight, take a deep breath and bend forward while exhaling
2. Try to touch your ankles; you may not be able to touch your ankles initially. Start with where ever you are comfortable with, and then gradually try to advance
3. Each time hold the pose for about 5-10 seconds

Padangushtasana

Padangushtasana, or the big toe touch pose, is an advanced version of the standing forward bend. Here, you will touch the big toes of your feet. 

Steps to Perform

1. Similar to the standing forward bends, start by standing straight
2. Inhale and bend forward while exhaling and touch the big toe of each foot with your hands
3. Be in this pose for about 5-10 seconds, and then you can repeat

Adhomukha Swanasana

Adhomukha swanasana, or the downward-facing dog, helps you calm down and improve your balance, besides increasing your heart rate. 

Steps to Perform

1. Start with being on all fours
2. Raise your hips such that your knees and arms become straights
3. Rotate your palms such that your inner elbows face each other
4. Hold the pose for 5-10 seconds, and then bend your knees and arms to return to the original position

Setu Bandhsana

Setu bandhasana, or the bridge pose, helps strengthen your back, hands, and legs. It also improves balance and increases respiration. 

Steps to Perform

1. Start by lying down on a mat on your back
2. Your feet must be wide apart. Press them on the mat and push your buttocks up 
3. Place your palms beside you, facing the ceiling
4. Turn your shoulders towards your head until your elbows face your ceiling and palms face the floor 
5. Press your palms on the floor and push up, raising your head
6. Your body will resemble an arch; hold this position for 5-10 seconds
7. Lower your head first before your buttocks 

Anahatasana

This is an effective pose of yoga for heart disease that works well on your lower back, neck and spine muscles too. Follow the steps below and add this pose to your morning exercise routine. 

Steps to Perform

• Step 1: Sit on the mat on your knees
• Step 2: Keep your hands on the floor and move them slowly in front of you
• Step 3: Ensure that your palms face downwards and touch the floor
• Step 4: Push your hips upwards by slightly raising them above knee level
• Step 5: Keep your spine aligned straight 
• Step 6: Make sure that your elbow and stomach do not touch the ground
• Step 7: Hold this position for approximately 3-5 minutes and breathe slowly

Pranayama

This pose of yoga for heart patients is highly beneficial. This breathing exercise creates positivity and calmness by eliminating all negative thoughts within you. Being a simple breathing technique, this provides good relaxation if done on an empty stomach. There are different types of pranayama such as:

• Bhramari
• Kapalbhati
• Bhastrika
• Nadi shodhan

While bhramari helps in reducing hypertension, kapalbhati is ideal for detoxifying your body. All these breathing exercises provide clarity and create harmony between your mind, body and spirit [2]. 

Paschimottanasana

If you are doing yoga for chest pain, this is the ideal asana you should try. Paschimottanasana tones your shoulders by giving a good stretch to your hips, hamstrings and lower back. Follow this simple technique and practice it daily. 

Steps to Perform

• Sit on the floor comfortably by extending your legs in front of you
• Keep your hands on the side
• Lift your hands above your head and pointing towards ceiling
• Breathe slowly and stretch your spine well while doing so
• Exhale and bend forward slowly to touch your toes with your hands
• Ensure that your belly rests on your thighs and your nose is between the knees
• Remain in this position and then get back to the original position

Vrikshasana

While there are many asanas for improving your cardiovascular health, you may practice the tree pose of yoga for heart palpitations. Vrikshasana provides a good stretch to your arms, back and legs. Doing the tree pose not only improves your concentration, but also balances your mind and body. You may execute this pose in the following way. 

Steps to Perform

• Stand straight by keeping your arms on the side
• Start by bending your right knee and placing it on top of your left thigh
• Keep your left leg straight
• Try to find a proper balance and then do deep breathing
• As you breathe, raise your hands slowly above the head
• Keep your spine straight
• As you bring your hands down, exhale slowly
• Repeat the process on the other side

Tadasana

Amongst different yoga poses, the Tadasana or mountain pose is the basic foundation asana as it engages your whole body. Follow these simple steps to do the mountain pose [3].

Steps to Perform

• Step 1: Stand in a comfortable position by keeping your feet apart
• Step 2: As you inhale, raise your hands above your head and interlock your fingers
• Step 3: Lift your shoulders high and bring them down when you exhale
• Step 4: Relax your muscles and eyes
• Step 5: Return to the original position and relax

Conclusion

Now that you are aware of the importance of yoga in promoting good heart health, remember to practice a few of these asanas daily. International Yoga Day is celebrated every year on June 21. The theme for this year was Yoga for well-being that focused on how essential it is to incorporate yoga in your daily routine, especially during the pandemic. 

For expert advice on yoga practice, contact top naturopaths and yoga specialists on Bajaj Finserv Health. book an online doctor consultation and address your queries from the comfort of your home. Practice yoga daily and strengthen your cardiovascular system.