Yoga for heart

To prevent heart conditions practice yoga, take yoga’s help. It lowers blood pressure, increases lungs function, maintenance of heart rate and blood circulation.

With this it also tones the muscle. To improve overall well being of body and heart use yoga.

Yoga helps those who already faced heart attack or cardiac arrest. It brings backs the balance and helps to find ways to calm the mind. It manages stress in a positive way and helps in recovery process.

One will see the benefit right away. Yoga is anti-depressant and helps in relaxation of mind.

It also decreases cholesterol level and blood pressure level thus helps in stress management.

Four yoga asanas that helps in improving heart health.

Padangusthasana: Big Toe Pose

1. Stand tall with feet hip-width apart place hands on the hips.
2. Exhale and fold forward. Grab your big toes while folding forward or grab your opposite elbows.
3. Draw belly inside and lift sit bonds toward sky.
4. Let your head relax. Bend knees a slightly and tighten the hamstring. Hold for 5 breaths.

Benefits: This pose calms the brain, relieves stress, and reduces anxiety and depression. It is a therapy for high blood pressure.

Setu Bandha Sarvangasana: Bridge Pose

1. Lie on your back on the floor.
2. Bend your knees and set your feet on the floor, heels as close to the sitting bones as possible.
3. Exhale and, pressing your inner feet and arms actively into the floor, push your tailbone upward toward the pubis, firming the buttocks, and lift the buttocks off the floor.
4. Clasp the hands below your pelvis and extend through the arms to help you stay on the tops of your shoulders.
5. Lift your buttocks until the thighs are about parallel to the floor. Keep your knees directly over the heels. Lift the pubis toward the navel.
6. Lift your chin slightly away from the sternum. Firm the outer arms, broaden the shoulder blades, and try to lift the space between them at the base of the neck up into the torso. Hold for five breath cycles, exhale down, and repeat 2 to 3 more times.

Benefits:  Reduces anxiety, blood pressure, fatigue, backache, headache and insomnia.

Janu Sirsasana A: Head-to-Knee Forward Bend

1. From a seated position with legs extended forward,
2. Bend the right knee outward to a 90-degree angle
3. Now press the right foot into the inner left thigh.
4. Grab left foot or ankle, inhale, square the hips, and lengthen the torso over the straight leg.
5. Exhale, fold forward slowly. Extend the spine and lengthen through the chest. Keep your back long and flat. Pull left toes back and extend through the left heel. Stay for 5 breath and shift sides.

Benefits: This reduces blood pressure, calms the brain, reduces anxiety and fatigue, and alleviates headaches and insomnia.

Supta Padangusthasana: Reclining Big Toe Pose

1. Lie on your back with arms along sides and extended legs.
2. While inhaling bend the right knee and clasp the right big toe with right fingers.
3. Place the left hand on top of the upper left thigh.
4. Exhale and straighten the right leg.
5. Inhale; lift the head up toward the right leg and keep the left leg down.
6. Hold for five breath cycles, inhale head back down to the floor, and exhale right leg down. Switch sides.

Benefits: Relieves backache and sciatica. Therapeutic for high blood pressure.

Trikonasana : Triangle pose

1. Begin in Mountain Pose. Turn your right leg out by 90 degrees. Turn out your knee, ankle and foot in the same direction. Turn left leg by 15 degrees.
2. Look to your right and stretch out your arms at shoulder level. Let the palms face the floor.
3. Slowly bend down forward comfortably and place your right hand on your right shin. You’re your spine straight. Do not collapse in the pose.
4. Now, lift and extend your body from the left hip.
5. Raise your left arm towards ceiling. Alternatively you can fold your left arm at back and you’re your chest while doing so twist the spine little and look up to the extended arm or at ceiling.
6. Hold the pose for 5 breath.

Benefits: This is yoga posture helps to promote cardiovascular health. It also increases stamina.

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Reference:

• http://www.heart.org
• yogajournal.com
• http://www.cardiacyoga.com

All images used here are published with prior permission from https://beyogi.com/learn-yoga/poses/reclining-big-toe-pose/ You can visit beyogi.com for more poses and also mind and body category of www.healthylife.werindia.com