Yoga for a Healthy Heart: 12 Effective Asanas and Their Benefits

In today’s fast-paced world, poor lifestyle choices and lack of physical activity have increased the risk of heart disease. Incorporating yoga into the routine along with a balanced diet and regular exercise may support heart health. Yoga is a holistic practice that helps strengthen the heart, improve blood circulation, lower blood pressure, reduce stress, and support emotional balance.

Keep reading to know more about 12 effective yoga asanas recommended for a healthy heart and their benefits!

Yoga For a Healthy Heart

Yoga has been shown to support cardiovascular wellness by integrating postures, breathing exercises, and meditation. It helps to lower blood pressure, improve circulation, reduce stress and anxiety, and enhance heart rate. 

It may also help in boosting lung capacity and promoting emotional balance thereby reducing heart disease risk factors. Regular yoga practice strengthens both the mind and the body, managing cardiovascular diseases.

Yoga Asanas For A Healthy Heart

Here are some of the yoga asanas that are helpful for a healthy heart:

1. Tadasana (Mountain Pose)

Tadasana is a mountain pose that helps strengthen the alignment, improve the posture, boost blood circulation, and reduce stress and anxiety. It plays an important role in supporting heart health by creating a sense of calmness.

Steps:

• Stand straight and gradually distribute your weight across both feet.
• Relax the shoulders and let the arms hang alongside the body. 
• Lift the arms overhead with palms facing each other. Keep the arms straight and close to the ears.
• Lift your heels off the ground and balance on the toes
• Stay in the pose for 20-30 seconds. Breathe deeply.
• Slowly bring the arms down.

2. Bhujangasana (Cobra Pose)

Bhujangasana, also known as cobra pose, is a yoga posture that helps individuals struggling with stress affecting their heart health. Also, this pose helps in opening the chest region, improving blood circulation, strengthening the heart muscles, and improving posture. 

Steps:

• Lie down on the stomach. Keep the legs stretched back with toes pointing back.
• Place the palms flat on the floor under the shoulders. Keep the elbows bent and close to the sides.
• Rest the forehead lightly on the mat. Inhale deeply and lift the head, chest, and upper abdomen off the floor.
• Press the top of the feet, thighs, and pelvis into the floor.
• Keep breathing deeply and hold the pose for 15-30 seconds.
• Exhale and lower the chest and head back to the mat.

3. Trikonasana (Triangle Pose)

Trikonasana is a standing yoga posture that helps in improving breathing, strengthening the heart, and expanding the chest for better lung capacity. It also aids to calm the nervous system, support heart function, and contribute to the overall cardiovascular wellness. 

Steps:

• Stand with your feet wide apart.
• Turn the right foot out so that it points to the right. Turn the left foot slightly in at a small angle.
• Stretch the arms out to the sides at shoulder height. Take a deep breath in. Breathe out and bend the body to the right, reaching the right hand down toward the right leg.
• Rest the right hand on the ankle, shin, or the floor and raise the left arm up. Look up at your left hand.
• Stay in the pose for 15-20 seconds, breathing normally. Breathe in and slowly come back up.

4. Marjarasana (Cat Pose)

Marjarasana is a simple cat pose that can be beneficial for the heart, helping to bring the heart rate down and become soft and rhythmic. It may also help in boosting blood circulation. 

Steps:

• Get on your hands and knees. Keep the hands under the shoulder and knees under the hips.
• Look straight ahead and keep the back flat.
• Breathe in and gently lift the head and drop the belly down toward the floor.
• Breathe out and round the back upward, tucking the chin to the chest.
• Repeat this movement 5-10 times.

5. Setubandhasana (Bridge Pose)

Setubandhasana is a bridge pose that has been shown to improve blood circulation, balance and strengthen the heart muscles. It helps relieve stress and promote relaxation, thereby supporting overall cardiovascular health.

Steps:

• Lie on your back with your knees bent and feet flat on the floor.
• Keep the arms by your sides and palms facing down.
• Press the feet and arms firmly into the floor.
• Inhale and slowly lift your hips off the ground.
• Keep the thighs and feet parallel without letting the knees fall out.
• Hold the pose for 15-30 seconds, breathing smoothly.
• Exhale and lower the hips back down to the floor.

6. Vrikshasana (Tree pose)

Vrikshasana is a balancing posture that helps to broaden the shoulders and open the heart. It enhances blood circulation and reduces stress and anxiety, thereby helping to lower heart rate and blood pressure.

Steps:

• Stand tall with your feet together and arms by your sides.
• Shift the weight onto the left foot.
• Bend the right knee and place the sole of the right foot on the left inner thigh or calf. Find a point to focus the gaze. 
• Bring the hands together in front of the chest or raise them overhead.
• Hold the pose for 20-30 seconds while breathing steadily. 
• Exhale and lower the right foot back down, and repeat on the other side.

7. Utkatasana (Chair Pose)

Utkatasana, also known as chair pose, supports heart health by enhancing respiratory function, improving blood circulation, and strengthening the core muscles.

Steps:

• Stand straight with feet together or slightly apart.
• Inhale and raise both arms straight up beside the ears, palms facing each other.
• Exhale and bend the knees, move the hips backwards slowly as if sitting on an invisible chair
• Keep the back straight and chest lifted
• Hold the pose for 10-15 seconds and breathe normally.
• Inhale and straighten the knees to come back up
• Exhale and bring the arms down to the sides. Return to the initial position.

8. Dhanurasana (Bow Pose)

Dhanurasana strengthens the heart region, improves blood circulation, and makes the whole body flexible. 

Steps:

• Lie on the stomach with legs straight and arms by the sides.
• Bend the knees and bring the heels close to your buttocks.
• Reach back with your hands and hold the ankles.
• Inhale and lift the chest off the floor while gently pulling the legs up and back, forming a bow shape.
• Look straight ahead and hold the pose for 15-20 seconds, breathing normally.
• Exhale and slowly release the legs and chest back to the floor.

9. Shavasana (Corpse Pose)

Shavasana improves the health of the heart by allowing some deep relaxation and reducing stress levels. 

Steps:

• Lie down on your back with your arms at your side.
• Keep the legs slightly apart and close your eyes.
• Relax the body and breathe slowly.
• Continue in the pose for a few minutes and gently move the fingers and toes, turning to one side.
• Slowly sit up using the hands for support, keeping the eyes closed.

10. Adho Mukho Svanasana (Downward Facing Dog Pose)

Adho mukha svanasana strengthens the back, relieves pain and improves posture. It also enhances blood circulation and calms the mind, thereby supporting overall cardiovascular health.

Steps:

• Start on the hands and knees in a tabletop position. Place the hands shoulder-width apart and spread the fingers wide.
• Place the knees hip-width apart with toes tucked under.
• Inhale and as you exhale, lift your knees off the floor.
• Straighten the legs slowly, raising the hips off the floor. Try to form an inverted V shape with the body.
• Keep the head between the arms, ears aligned with the upper arms. Keep the heels reaching down.
• Hold this posture for 5-15 seconds, breathing slowly.
• Bend the knees and return to the tabletop position.

11. Paschimottanasana (Two-legged Forward Bend Pose)

Paschimottanasana is primarily known for stretching the spine and calming the nervous system. It helps reduce stress, calm the mind, improve circulation, and promote deep, rhythmic breathing which helps in supporting heart health. 

Steps:

• Sit down with your legs stretched forward.
• Inhale and raise the arms overhead.
• Exhale and slowly bend forward from the hips.
• Reach for your feet, ankles, or shins wherever the hands can reach comfortably. Try to bring your stomach toward your thighs.
• Hold the pose for 8-10 breaths. Relax the neck and shoulders.  Breathe slowly and deeply.

12. Ardha Matsyendrasana (Sitting Half Spinal Twist Pose)

Ardha matsyendrasana enhances breathing and  supports respiratory health. It may be beneficial for heart health by improving circulation, regulating blood pressure and reducing the risk of heart blockages.

Steps:

• Sit on the floor with the legs straight in front of you.
• Bend the right knee and place the right foot outside the left thigh.
• Bend the left leg by raising the knee. Place the left foot flat on the floor to the right of your right knee.
• Place the right hand behind the back for support.
• Inhale and raise the left arm up. Stretch it around your right knee and grasp the right ankle.
• Turn the head to look over the right shoulder.
• Stay in the pose for 20-30 seconds, breathing slowly.
• Inhale and slowly come back to center.

Conclusion

Yoga poses help in contributing to a healthy heart by improving circulation, reducing stress, and strengthening the cardiovascular system. It is preferable to consult your healthcare professional before starting on yoga, especially if you have underlying heart conditions.

If you or a loved one is facing a heart-related concern, Heart360 Care offers a comprehensive, patient-centered approach to heart health combining expert medical treatment, lifestyle guidance, personalized care plans and supportive practices like yoga and meditation. Feel free to consult Dr Nikhil P J Thekumparampil for expert guidance!

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