Best yoga poses for heart health: 9 yoga for healthy heart

yoga poses for heart health: Someone Just asked Me why it is important to take care of your heart. 

Well, I simply answered, Your heart is the powerhouse of your body. Yes, your healthy heart is central to your overall good health.  

That’s why it’s important to provide it with all the attention and care it needs.

The very next question is why yoga for a healthy heart

So, whether its blood pressure, high cholesterol levels, blood glucose levels, or stress these lifestyle diseases are major contributors to the majority of heart problems.

This yoga poses for heart health will help in improving your heart health by increasing circulation and blood flow. 

In addition, it will help lower blood pressure, cholesterol, blood glucose levels, and stress as well.[1]

How Does yoga poses for heart health Helps?

yoga can help you reduce heart disease risk : 

1. Yoga reduces stress. 

Majority of people around the world practice yoga for stress relief. 

Additionally, it reduces stress by relaxing the body, improving breathing, and helping blood flow more efficiently.

2. It will help lower your blood pressure. 

As chronic stress is a major contributor to blood pressure, one of the risk factors for heart disease. 

And, since yoga helps lower stress, regular yoga practice is beneficial for people who are at risk for heart disease because of high blood pressure.

3. Yoga can help you with weight management. 

Being active physically by doing yoga reduces the risk for heart disease in a number of ways. 

Additionally, It can lower levels of bad cholesterol and triglycerides, and if you are overweight, being active will help you lose weight. 

Check out our article, best Yoga poses to Help You Lose Weight.

4. Yoga boosts your overall healthy mindset.  

People who begin a yoga practice take better care of their health in general. 

That means you get more likely to improve your diet in ways that help lower the risk of heart disease. 

Additionally, you’ll be less likely to smoke, which is one of the top risk factors for heart disease.

5. It lowers blood sugar. 

If you are diabetic, you are at a higher risk for heart disease. 

Moreover, heart disease is the number one complication of uncontrolled diabetes. 

An active yoga practice will help reduce blood sugar, which will lower your risk of heart disease. 

9 Best yoga poses for heart health

When it comes to heart disease, yoga poses for heart health are as effective as any form of exercise.

Additionally, it has the benefit of being good for your mind and spirit as well as your physical health. 

Moreover, yoga gives you more tools for dealing with all of the risk factors for heart disease, and it will improve your life in other ways as well.

1. Tadasana (Mountain pose)

This yoga for heart health strengthens the heart and vertebral column. 

Additionally, it helps expand your lungs, as it involves deep breathing. 

Yoga instruction

  • Start with standing on heels, slightly apart, so the outer edges of your feet are parallel.
  • Make pressure evenly distributed between your big toes, little toes, and heels.
  • Now, inhale deeply raise your both arms.
  • Get your arms upward by interlocking your fingers.
  • And get on the toes by raising your heels simultaneously.
  • Now, feel this pressure of stretching from your toes to your fingers.
  • Try and maintain this pose as long as you can with slow and deep breathing.

2. Utthita Trikonasana or Extended triangle pose

Now, this is a heart-opening, standing yoga posture designed to promote cardiovascular exercise. 

Your chest expands as breathing becomes deep and rhythmical. Moreover, it also increases stamina.

Yoga instruction

  • To start, come to Tadasana.
  • Now, step your right foot back, allowing the feet to be 3 feet distance apart.
  • Get your right foot to a 45-degree angle and ground firmly into the outer edge of the foot.
  • By now, your left toes must be pointing forward, and keep both legs strong do not lock out the left knee.
  • Now, open through the hips, make sure the shoulders are square to the right side of the mat, and extend the arms out in a “T” position with the palms facing down. 
  • Breath out and extend your torso to the left leg and either place the left hand on the floor, if available, or hold onto the left shin with your left hand. 
  • Get your right arm up overhead and, 
  • Bring the gaze to the right fingertips, or simply keep the neck in a neutral position. 
  • Importantly keep the hips, shoulders, belly and chest open. 
  • Firm your thighs and feel strong and tall through the spine and press into the outer edge of your right foot and have equal weight in both of the feet.

3.  Uttanasana or Standing forward bend

This pose stretches the spine, hamstrings, shoulders, and groin; it requires focus and strength to balance. 

This yoga poses for heart health, is good for digestion, stress relief, and has a calming effect on the brain.

Yoga instruction

  • To start, get your feet together and then slightly bend your knees.
  • Now, fold your torso over your legs moving from your hips.
  • Inhale and lengthen your spine by extending your chest.
  • Keep your hands next to your feet or just on the floor in front of you.
  • Hold this position for 60-120 seconds.

4. Utkatasana or Chair pose

In this yoga for a healthy heart, you can feel the heart and respiration rate increase. 

This heart yoga stretches your chest and stimulates the heart.

Yoga instruction

  • Start by a standing position with your feet together. 
  • Now, raise your arms overhead and bend your knees.
  • Get your thighs nearly parallel to the floor.
  • By now, your knees will protrude forward, and your torso will slightly lean forward over the thighs like a chair. 
  • Hold this for 90- 120 sec.

5. Paschimottanasana or Seated forward bend pose

This heartful yoga brings your head lower than the heart.  

Additionally, it helps in reducing the heart rate and respiration while allowing the entire system to relax.

Yoga instruction

  • To begin, sit down on the floor with your feet together and your legs extended.
  • Exhale as you bend forward at the hips and slowly lower your torso forward.
  • Lengthen your spine, and grab your feet.
  • Hold the pose for 30-90 sec.

6. Ardha matsyendrasana or Half spinal twist pose

This heartful yoga twist works on the whole spine and opens the sides of the chest when performed on the left and right sides and also stimulates the heart.

Yoga instruction

  • Firstly, Sit with your legs straight forward. 
  • Now, Place your hands on the ground on either side of your hips and keep your spine straight.
  • Make your left leg bend gently so that your left heel touches the right hip.
  • Now, cross your right leg over your left leg, make sure your right leg, ends next to your left knee.
  • Bend your upper body to the right and keep your left-hand parallel to your right leg.
  • Now, touch your right toes with your left hand.
  • Inhale and exhale slowly, holding the position for 60-90 seconds.

7. Gomukhasana or Cow face pose

This yoga poses for heart health helps stretch the arms, triceps, shoulders, and chest.

Yoga instruction

  • Start by sitting on the yoga mat with your back straight and legs extended in front of you. 
  • Get your feet together and place your palms next to your hips.
  • Now, bend your right leg and place the right foot under your left buttock.
  • And get your left knee over your right knee.
  • Raise your left arm above your head and bend your elbow and simultaneously, bring the right arm behind your back and interlock both hands.
  • Take deep breaths and hold the pose for as long as you are comfortable.

8. Setu Bandhasana or Bridge pose

This heartful yoga facilitates deep breathing. 

Additionally, it stretches the spine and the chest and also improves blood flow to the chest region.

Yoga instruction

  • Start by lying down as Shavasana or in a supine position.
  • Get your arms on the sides of your thighs.
  • Fold your knees and grab your ankle with your palms.
  • Make sure the distance between the feet should be 10 inches.
  • Now, with inhaling, raise your back in a relaxed manner as possible as you can.
  • Maintain the pose for 30-90 seconds.

9. Dhanurasana or Bow pose 

This yoga poses for heart health opens up and strengthens the heart region. 

Additionally, it is stimulating and makes the whole body flexible.

Yoga instruction

  • Start by lying down on your abdomen. 
  • Your forehead is placed against the floor and your legs are close together.
  • Now, bend your legs at the knees and bring your feet up behind you.
  • Get your arms stretched backward and grasp your ankles.
  • Now, inhale and lift your head off the ground and simultaneously lift your thighs upwards. 
  • By now, your body should be arching upwards now.
  • Hold this pose for 30-45 seconds.

Conclusion

This yoga poses for heart health practice is good for heart patients. However, you have to practice these regularly for the best result.

Yoga poses for heart health are one of the best ways to take care of your heart. Try incorporating some of these yoga poses every day to keep your heart healthy.