World Yoga Day 2024: Expert Lists Heart-Healthy Yoga Poses You Must Try

Yoga is an ancient practice that not only promotes physical well-being but also offers numerous benefits for the cardiovascular system. Adding heart-healthy yoga poses, or asanas, into your routine can help strengthen the heart muscle, improve circulation, and reduce stress levels, all of which contribute to a healthier heart. On this World Yoga Day, we reached out to Himalayan Siddhaa Akshar, Founder of Akshar Yoga Kendraa, Author and Columnist, who listed three powerful asanas – Tadasana, Trikonasana, and Bhujangasana – and their positive impact on heart health.

Heart-Healthy Yoga Poses

According to Johns Hopkins Medicine, exercise offers numerous benefits for heart health. Maintaining a regular exercise routine can lower blood pressure, decrease the risk of developing diabetes, help maintain a healthy body weight, and reduce inflammation throughout the body.

1. Tadasana (Mountain Pose)

“Tadasana, or mountain pose, is a fundamental yoga pose that sets the stage for your entire practice. While it may appear simple, this pose engages your whole body and promotes proper alignment, which is essential for a healthy heart,” said Akshar.

Instructions

1. Position your feet so they are about hip-width apart, and actively engage or contract your quadriceps muscles to help stabilise your legs.
2. Balance your weight evenly on both the balls of your feet and your heels.
3. Engage your core muscles and roll your shoulders back, opening your chest.
4. Take deep, controlled breaths.
5. Feel the gentle stretch in your spine and the lengthening of your body.

Benefits

Tadasana improves posture, which allows for optimal breathing and better oxygenation of the blood. Additionally, it strengthens the leg muscles, which aids in circulation and reduces the strain on the heart.

Also Read: Want To Reduce Back Body Fat? Expert Lists Yoga Poses You Should Practise

2. Trikonasana (Triangle Pose)

Akshar added, “Trikonasana, or triangle pose, is a yoga asana that involves side-bending to stretch and open the chest and shoulders. At the same time, it helps strengthen the leg muscles and improves overall balance in the body.”

Instructions

1. To perform Trikonasana, start in Tadasana.
2. Step your feet about 3-4 feet apart, turning your right foot out and your left foot inward slightly.
3. Stretch your arms out to the sides, keeping them parallel to the floor, and engage your core.
4. As you inhale deeply, extend your right arm up towards the ceiling while hinging forward at the hips. At the same time, reach your left arm down towards the floor.
5. Maintain the position for several deep breaths, then switch to the opposite side and perform the same action again.

Benefits

Trikonasana stretches and opens up the chest and shoulder area, which can help improve lung capacity and overall oxygenation of the body. Also, it strengthens the legs and hips, promoting better circulation and reducing the workload on the heart.

Also Read: Yoga For Lungs: Try These Asanas To Clean Your Lungs

3. Bhujangasana (Cobra Pose)

“Bhujangasana, or the cobra pose, is a backbend that opens the chest and heart area, promoting deep breathing and increasing blood flow to the heart and lungs. This asana is particularly beneficial for those with sedentary lifestyles or desk jobs, as it counteracts the effects of prolonged sitting,” added Akshar.

Instructions

1. To perform Bhujangasana, lie on your stomach with your legs extended behind you and your forehead resting on the mat.
2. Place your palms flat on the mat beside your ribs, with your elbows tucked in close to your body.
3. Engage your core and leg muscles, and slowly lift your chest off the mat, arching your back and raising your head.
4. Hold the pose for several breaths, focusing on deep inhalations and exhalations.

Benefits

Bhujangasana stretches the chest and opens the heart area, improving lung capacity and oxygenation. Additionally, it strengthens the back muscles, which helps maintain proper posture and reduces strain on the heart.

Bottomline

Akshar concluded, “Adding these heart-healthy yoga poses into your practice can have a profound impact on your overall cardiovascular health. Remember to practice mindfully, listen to your body, and consult a qualified yoga instructor if you are new to the practice or have any underlying health conditions. By making yoga a part of your lifestyle, you can cultivate a stronger, healthier heart and enjoy the numerous benefits of this ancient practice.”

[Disclaimer: This article contains information provided by an expert and is for informational purposes only. Hence, we advise you to consult your own professional before starting any exercise regime, especially if you are dealing with any health issues or injury to avoid complications.]