Cardiovascular disease is one of the leading causes of death now all over the world. As per some studies, the number of cardiovascular deaths has almost doubled, which clearly indicates that people are shifting towards a sinful lifestyle, increasing levels of stress, zero physical activity, and bad eating habits.
But we can do a lot of things to prevent this. Yoga is one of the best ways to prevent lifestyle diseases. If you practice a few Asanas daily and some breathing exercises, you will go a long way in maintaining your heart health and preventing cardiac issues. Other than providing preventive measures, yoga has some curative advantages also. When you practice yoga regularly, it has a positive effect on your respiratory system as well as your heart. It enhances the capacity of your lungs and heart rate, lowers cholesterol levels, and helps in good blood circulation.
Let’s know more in detail about how yoga supports your heart.
According to various statistics and research, yoga is vital in enhancing blood circulation. Also, it decreases blood cholesterol and the buildup of lipid within your blood vessels, thus decreasing the risk of atherosclerosis, heart blockage, stroke, etc. Even if there are several kinds of yoga, such as power yoga and vinyasa yoga, the one that enhances the function of your heart is restorative yoga, which uses props such as quilts and cushions to promote relaxation. It initiates the parasympathetic nervous system that stimulates other bodily processes such as sleep, tissue rejuvenation, digestion, and respiration.
When you practice yoga asana as per the doctor’s recommendation, it benefits cardiac events and helps in other underlying symptoms such as anxiety, depression, stress, and insomnia.
Here are some yoga poses that you should practice daily to maintain excellent heat health, all of which are taught in all yoga schools in Rishikesh:
Bhujangasana or Cobra Pose:
It is a pose that can open up your chest and works best on your backbends. Try to be gentle when doing this pose and move deeper when you become comfortable with it.
How to do it? At first, lie down on your mat by keeping your arm on one side and feet together. Take deep breathing, gradually move your arms to shoulder level and then keep your palm down on the floor. Then take another deep breath before raising your head, chest, and neck off the ground. Your arms should remain bent at a 90-degree angle and should help in supporting your weight. Your shoulder should remain relaxed, away from the ears. Hold on for some deep breathing or 15 – 20 seconds. Gradually release by bringing your head down towards the mat and then moving your arms back to the side.
Hasta Uttanasana:
This yoga pose is generally done as a warm-up pose. It is so because it helps open up your chest, works for muscles that support your spine, and stretches your shoulders.
How to do it? Start this pose standing, keeping hands in front of your thigh. You have to focus on your breathing while doing this pose; while lifting your arms above your head, bend backward from the upper back. Keep your arms and legs straight, look in an upward direction and hold on to this position while breathing deeply. This practice provides a nice stretch to your arms, abdomen, and chest and is suitable for cardiovascular health.
Vrikshasana or Tree Pose:
This pose also helps in chest opening. This is one of the best options for individuals who want to enhance their posture or maintain balance along with their heart health. Perform this on each side in the morning to start your day on the right foot.
How to do it? Initiate this yoga pose by standing, feet shoulder-width apart, and your arms hanging to the side. Shift all your weight towards your right leg while lifting the left leg. Gradually turn the left foot sole toward the inner right thigh and keep it where you feel comfortable. Focus your sight on the distance to assist with your balance as you lift your arms up and into a prayer position. Continue inhaling and exhaling while focusing on the maintenance of a straight spine and stranded stance. Take some breaths before lowering your foot slowly towards the ground, your arms to one side, and then repeat this on the other.
Virabhadrasana or Warrior Pose:
In this pose, several variations you might select for practicing, and all of them help in promoting a healthy heart. Before you start with this new exercise regime, make sure you talk to your doctor before starting.
How to do it? Start this pose by standing, keeping your feet 3-4 feet apart and your arms at your side. Next, turn your right foot 90 degrees and your left foot slightly inwards. Next, lift your arms to the height of your shoulder with your palms down towards the ground. Now focus on breathing while bending your right knee, make sure not to go past the ankle. Now turn and then look towards your right while you push your hips downward with every breath. Hold on here for about 15 seconds, and then release slowly. Repeat this on the other side.
Utkatasana or Chair Pose:
This pose works best on your respiration rate and also assists heart health. Therefore it is considered one of the best poses for expanding your chest and works on stimulating the respiratory system.
How to do it? Start by doing Tadasana, then bend your knees slowly while moving your hips backward like sitting on a chair. Now you should raise your hands in an upward direction. Next, touch your ears and relax your shoulders. Hold on to the position for about 5-10 breaths, and then try stretching in an upward direction if possible. Now release your hands and go back to the initial position.
Uttanasana or Standing Forward Bend:
While doing yoga for good heart health, Uttanasana is one of the ideal yoga poses. It is pretty relaxing and needs some flexibility. But by regular practicing, you can quickly perfect Uttanasana, which helps you experience its calming benefits.
How to do it? Start by doing Tadasana. Take some deep breaths and then bend in the forward direction for exhaling. Next, bend your body at waist level and keep your hands on the floor inside of your feet. Extend the whole stretch, push the torso forward, and lift your tailbone. Hold on to this position for about a few seconds, then release.
So, these are the primary yoga poses that help prevents sudden cardiac arrest. Besides practicing yoga regularly for your heart health, you should also maintain a good diet. Yoga allows you to experience some of the benefits of a healthy heart and healthy aging.
Practicing yoga helps develop your body’s well-being and has several health benefits. But it does not act as a substitute for any medicine. Therefore, it is also essential to learn and do yoga poses under the guidance of a trained yoga teacher having a minimum of 300 hour yoga teacher training in Rishikesh. In case you have any medical condition, practice yoga poses after prior consultation with your doctor and your yoga teacher.