Yoga for Heart Health: 5 Yoga Poses To Improve Your Heart Health

Exercise that elevates heart rate is not the only form of exercise that benefits heart health. Did you know that yoga, with its calming and stress-reducing effects, is also a great way to support heart health and prevent or manage heart disease? 

Regular yoga practice has been associated with a decrease in blood pressure, lower cholesterol levels, and improved cardiovascular endurance. It can also help manage stress, which is a major risk factor for heart disease. However, it’s important to note that yoga should not be used as a sole treatment for heart disease and should be combined with other lifestyle changes and medical management as recommended by a doctor.

Here are the yoga poses that are known to improve heart health:

1. Sun Salutations (Surya Namaskar): This study (Ref. Link) concluded that practicing Surya Namaskar regularly can help maintain or enhance cardiorespiratory fitness and support weight management. Surya Namaskar, or Sun Salutation, is a sequence of 12 Hatha yoga poses typically done at the start of Hatha yoga classes, with variations. It is rooted in the ancient Hatha yoga text, Hatha Yoga Pradipika, which encompasses over 8 million poses and pays tribute to the significance of the sun.

2. Warrior II (Virabhadrasana II): The pose involves stretching hips, engaging hips and calming gaze. Stand facing the long side of the mat with feet parallel, ankles in line with wrists, left toes slightly pointed towards the upper left corner of the mat, and right knee bent over right ankle. Ensure equal weight distribution between both legs, grasp the back foot’s outer edge, and press down. Keep shoulders over hips, head above pelvis, and reach forward and backward with arms while turning head to look past your right hand. Hold for 5-10 breaths.

• Triangle Pose (Trikonasana): Triangle Pose (Trikonasana) can help support heart health by improving circulation and increasing cardiovascular endurance. This pose opens up the chest and strengthens the legs, providing a cardiovascular workout that helps to pump blood and oxygen more efficiently. Additionally, the deep breathing involved in this pose helps to calm the nervous system, reduce stress and lower blood pressure, all of which are important factors in maintaining a healthy heart.
• Downward-Facing Dog (Adho Mukha Svanasana): Yoga and movement in general can activate the body’s various organ systems. Downward Dog has a unique benefit as an inverted pose, with the heart above the head, promoting blood flow and boosting energy levels while also calming the body. Practicing this posture can also aid in reducing bloating and digestive discomfort.
• Chair Pose (Utkatasana): The Chair Pose is a standing yoga pose that strengthens the core, legs, back, and shoulders. Practice the Chair Pose by starting in a standing position, then bending the knees to lower the body as if sitting in an imaginary chair. It’s part of the Sun Salutation sequence in Vinyasa or Ashtanga yoga. The Chair Pose strengthens the legs, upper back, and shoulders and enhances balance and flexibility. The Chair Pose raises heart rate and improves blood flow, circulation, and body heat. It also helps reduce blood pressure.

This article “The Yoga Heart Connection” (Ref. Link) explains how practicing yoga can positively impact heart health by reducing stress, improving cardiovascular function, and managing risk factors such as high blood pressure and cholesterol. Research shows that yoga can lower heart rate and blood pressure, increase heart rate variability, and improve overall cardiovascular endurance. Additionally, regular yoga practice has been linked to reduced anxiety and depression, which can also benefit heart health. The article concludes that incorporating yoga into a well-rounded fitness routine can help support overall heart health. Ready to unroll your mat and start your journey towards heart health with a yoga class? Add a smart heart monitor, the Frontier X2 and track your heart health. 

Frequently Asked Questions :

What type of yoga or styles of yoga are best for heart health?

Hatha, Vinyasa, and Ashtanga yoga styles can be beneficial for heart health, but it’s best to find a style that you enjoy and practice regularly.

How often should I practice yoga for heart health?

Regular practice is key to seeing the benefits of yoga for heart health. Aim to practice at least 3-4 times a week for best results. Always practice under a yoga teacher. 

What are some beginner-friendly yoga poses for heart health?

Some beginner-friendly yoga poses for heart health include Downward Dog, Warrior I, and Mountain Pose.

Can yoga cure heart health issues?

Yoga cannot cure heart health issues but can complement medical treatments and improve overall heart health. By reducing stress, improving cardiovascular function, and strengthening the heart, yoga can help reduce the risk of heart disease and improve recovery after a heart event.

How does yoga affect heart rate?

Yoga can have a moderate impact on heart rate by increasing it during physical poses and reducing it during relaxation and breathing exercises. The combination of physical activity and controlled breathing in yoga can lead to improved cardiovascular function, increased blood flow, and lower blood pressure.

Other Heart Health Topics To Explore:

Stress Test for Heart | Stress and Heart Rate Variability | Persistent Atrial Fibrillation | Aquatic Exercise for Heart Health | Cardiac Arrhythmia | Heart Palpitations | Running Heart Rate Zones | Low Heart Rate | Causes of Increased Heart rate | Healthy Heart Tips

Frontier X2:

Smart Heart ECG Monitor in USA | ECG Machine Price in India | Best Heart Rate Monitor UK