Yoga asanas for a healthy heart
Scientific studies show that risk factors for heart disease such as hypertension, diabetes, bad cholesterol, triglycerides and stress can be significantly lowered with Yoga. Here are some yoga asanas that are good for the heart.
Yogic way of life offers a solution to elevate the health of body, mind and soul. Yoga is a cure for many diseases - diabetes, obesity and psychiatric illnesses - as much as it offers immense benefits to alleviate heart diseases. Yoga has an important role in the prevention of cardiovascular diseases that includes recurrence of heart attacks, hypertension and coronary heart diseases. Yoga influences the hypothalamus directly, the area of the brain that controls endocrine activity, and helps prevent heart attacks.
A complete yoga program involves exercises (asanas), breath control (pranayama), sleep control(yoga Nidra) and mind control(meditation).These are the tenets for cardiac health; also probably the reason why cardiologists universally, recommend yoga to their patients. The curative benefits of yoga enhances heart health, lowers blood pressure, reduces chronic stress, boosts the immune system and enhances cognitive ability.
Heart disease is a problem of modern times. It is psychosomatic in nature. Improper lifestyle, faulty diet and negative thinking play an important part in triggering heart disease. Our thoughts, feelings and emotions affect our body and mind. Negative emotions spark chemical processes throughout the entire body. Any irritation in the lining of arterial walls - which includes high levels of fat in the blood, smoking and high blood pressure can trigger heart diseases. Here are some yoga asanas that are good for the heart. Many of these poses are therapeutic for diabetes, high blood pressure and are powerful de-stressors.
Starting pose: Stand erect with feet together.
Movement: Inhale and raise arms overhead, palms facing forward.
Exhale slowly and bend forward; try to hold ankles with your palms and touch knees with forehead. Try to keep knees and ankles straight.
Inhale, slowly raise your body taking the arms up.
Exhale, bring the arms down.
Starting pose: Stand on the knees.
Movement: Assume kneeling position, heels open and toes together, soles upward.
Sit on the soles, keeping knees together.
Inhale and exhale, slowly and rhythmically for about 5 to 10 minutes depending on your comfort level.
Starting pose: Sit on the ground and stretch your legs forward. The toes are to be stretched away from the body as far as possible.
Movement: Inhale, raise your arms straight up until they are above your head. The palms should be facing each other and arms touching the ears.
Exhale, bring your hands down and try to hold your big toes with the index fingers. When you are able to do this, pull the heels with your hands and try to place elbows on the ground. Try to touch the knees with your forehead without lifting them from the ground.
Inhale, come back to starting position. Repeat 2-3 times.
Starting pose: Lie with your face down, arms and legs fully spread keeping them straight; toes and heels together.
Movement: Inhale, then exhale
Bend your legs and hold your ankles with your hands.
Inhale, lift your legs and chest off the floor.
Keep this position for 5 breaths.
Exhale and bring the legs and the arms to starting position.
Starting pose: Lie down on your belly with arms parallel to the body and chin on the ground.
Inhale, turn toes inwards, heels high.
Exhale, make the body stiff and raise right leg up from the floor as high as you can.
Hold, inhale and exhale.
Inhale, bring down the leg on the floor slowly and exhale.
Repeat with the other leg and then with both the legs.
Starting pose: Lie down on your back, keeping your hands next to your body. Keep feet 15 cm apart.
Movement: Inhale, exhale and raise both legs 15 cm high from the floor.
Inhale and exhale 5 times; then inhale and bring legs down and exhale.