Age no longer has a role in determining cardiac conditions. Heart attacks are becoming more common in people in their 20s. People are missing their daily activities and not exercising as regularly as they should due to the surge in desk occupations, fast food consumption, and work-from-home employment. Young individuals between the ages of 19 and 25 are growing sluggish and overweight, which makes them more vulnerable to cardiovascular health issues.
Committing to a healthy lifestyle is crucial and simpler to maintain than most people think. Asanas in yoga for a healthy heart are helpful both as a preventative strategy and as a treatment. In this post, we will list down 11 simple poses suitable for beginners for improving their heart health all of which are easy to perform
11 Yoga Asanas for Heart Health Improvement
Tree pose ( Vrikshasana) –
The tree yoga position promotes the growth of a solid, balanced posture. It expands the heart and enlarges the shoulders, giving one a sense of assurance and joy. One needs to balance their body weight on one leg, raise the other leg from the ground and rest it on the inside of their thigh and extend both hands in an upward direction and press them together.
Triangle pose ( Trikonasana) –
Trikonasana is a standing yoga position that opens the heart and is intended to encourage cardiovascular fitness. As breathing becomes deep and regular, the chest opens up. It also improves endurance. Stand straight and extend your legs far apart beyond shoulder length. Now extend both arms and while keeping the knees straight as possible bend sideways and touch your right arm to your right leg’s feet and make sure to keep your breathing controlled and normal. Exhale and come back to normal position and repeat the same on the left side.
Warrior pose ( Virabhadrasana) –
The warrior position boosts stamina and balance throughout the body. Additionally, it increases blood flow and relieves tension. It controls the heart rate. Standing straight, spread your legs out at least three to four feet apart. Turn your left foot in approximately 15 degrees and your right foot out about 90 degrees. As you lift both sides of your arms to shoulder height, your palms should be upward. You gaze to your right as you tilt your head. yoga pose or virabhadrasana Stretch your arms out even further as you get comfortable in the yoga position. As you perform the position, try to slightly press your pelvis downward. Inhale slowly.
Cat pose ( Marjariasana) –
Get down on all fours. Create a table by using your back to make the top and your hands and feet to create the legs. Your legs should be hip-width apart, and keep your arms parallel to the floor with your hands exactly beneath your shoulders and flat on the floor. Look straightforward. It enables the heart rate to slow down and become rhythmic and gentle. Additionally, it improves blood flow.
Downward facing dog pose (Adho Mukha Svanasana) –
Use your hands and feet as the legs and your back as the top to make a table. Raise your hips, erect your knees and elbows, and arrange your body in an inverted V as you exhale. Hands are spaced shoulder-width apart, while feet are parallel to one another and spaced hip-width apart. Toes are pointing forward. firmly place your hands on the ground. Expand through the shoulder blades. Keep the neck long by attaching the inner arms to the ears. As you take a deep breath, maintain the downward dog position. Look out the navel.
Bow pose ( Dhanurasana) –
Your feet should be apart and in line with your hips while you lay on your stomach with your arms at your side. Fold your knees and grip your ankles with your hands extended backwards. Take a deep breath in, lift your chest off the floor, and bring your legs up and backwards. Smile and maintain a straightforward gaze. Maintain posture while paying attention to your breathing. Right now, your body is stiff and bowed like a bow. Continue taking calm, deep breaths while you relax in this position. Nevertheless, just bend as much as your body will allow. Avoid going too far. After 15 to 20 seconds, carefully lower your torso and legs to the floor as you exhale. Release the ankles and unwind.
Cobra pose ( Bhujangasana) –
Your forehead should be resting on the ground while you lay on your stomach with your toes pointed upward and flat on the floor. Your heels should just barely touch as you keep your legs close together. The elbows should be parallel to and close to the body, and the palms of both hands should be touching the floor beneath. Ensure that the pressure being applied to both palms is equal. Breathe normally as you slowly stretch your spine vertebra by vertebra. Straighten your arms and try to arch your back as much as you can.
Stick pose ( Dandasana) –
As it strengthens the back, this pose aids in maintaining excellent posture. Additionally, it expands the chest and shoulders. To complete this posture, all that is required is to assume the first push-up position and hold it for a few minutes while controlling breathing.
Bridge pose ( Setu Bandhasana) –
Start by lying on your back. Fold your knees and maintain a straight line from your ankles to your pelvis while keeping your feet hip-width apart on the floor. Keep your arms at your side, palms downward. Taking a deep breath, slowly elevate your lower back, middle back, and upper back off the floor. Roll in your shoulders softly and connect your chest to your chin without lowering your chin. Your shoulders, arms, and feet should support your weight. In this position, feel your bottom tighten. The thighs are parallel to the floor and one another. Hold the position for two to three minutes while breathing normally.
Two-legged forward bend pose (Paschimottanasana) –
Keep your back straight and your toes extended toward you as you sit up straight with your legs out in front of you. Stretch up while taking a deep breath and raising both arms above your head. Exhaling, slant forward from the hip joints, chin tucking under toes. Maintain a straight spine and concentrate on going toward your toes rather than down toward your knees. Without pushing, place your hands on your legs wherever they may be found. If you can, grab hold of your toes and pull yourself forward with them. Lay your head back and take a few deep breaths for 20 to 60 seconds. Arms extended in front of you. As you take a breath, raise yourself back up to a sitting position using the power of your arms. Exhale and bring your arms down
Corpse pose (Shavasana) –
All yoga poses have a counterpose called deep rest. It enables relaxation of the body and breathing. It is a fantastic stress reliever. It enhances the body’s and heart’s general wellness.
DISCLAIMER: This information in the article is for informational purposes only and should not be construed as medical advice