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Yoga For Heart: 12 Best Yoga Exercise For Healthy Heart

Age is no longer a role in heart disease diagnosis today. People in their 20s are experiencing heart attacks at an increasing rate. Is it because we carry the world on our shoulders, much like Atlas? Is it because we eat convenience food that has no nutritional value in place of missing meals? There are several causes, chief among them being an unhealthy way of living. There is a bright side to every darker side, and that is yoga. Unbelievably, changing your lifestyle to take better care of your health is far simpler than dealing with prescription drugs and other issues. You can feel so much better with a small lifestyle adjustment that includes proper breathing, consciousness, asanas, food, and sleep. Here are some yoga asanas for heart that you should try for a long and healthy life:

12 Best Yoga Exercises for a Healthy Heart

1. Tadasana (Mountain Pose)

This yoga pose strengthens the spinal column and the heart with a simple vertical stretch. As Tadasana helps to open up and expand the chest cavity, which houses important organs like the heart and lungs, deep breathing can also be beneficial while performing this pose. Known by many as the “mountain pose,” this stance enhances blood circulation and fortifies the heart and spinal cord. An added benefit of deep breathing is that it builds and increases lung capacity.

How to do it:

• Stand with your feet hip-width apart or together, whichever feels more comfortable.
• Press your feet firmly into the ground, engaging your toes and spreading them slightly.
• Stack your ankles, knees, hips, shoulders, and ears in a straight line.
• Gently draw your belly button in towards your spine without sucking in your stomach.
• Imagine growing taller through the crown of your head.
• Roll your shoulders back and down away from your ears.
• Look ahead with a soft gaze, not straining your neck.
• Breathe naturally and evenly.

2. Vrikshasana (Tree Pose)

The tree pose is a yoga exercise for heart health that gets its name from the posture and stillness required to perform it correctly. It elevates your mood as well. The tree pose promotes equilibrium in both life and the asana, as well as the growth of self-assurance. In addition to opening up the shoulders, vrikshasana also improves the passage of oxygen into the chest, which supports a healthy heart.

How to do it:

• Begin in Tadasana (Mountain Pose) with feet together and arms by your sides.
• Focus on a fixed point in front of you to aid your balance.
• Exhale, bend your right knee and lift your foot off the ground.
• Place the sole of your right foot on the inner thigh of your left leg, ideally above the knee but not on your knee joint.
• Press the sole of your right foot firmly into your left thigh, and press your left foot into the ground for stability.
• Inhale, and raise your arms overhead. You can keep your arms straight alongside your ears or bend at the elbows and bring your palms together in a prayer position (Pranamasana).
• Hold the pose for 5-10 breaths, maintaining steady and deep breaths.
• Engage your core and keep your gaze fixed on your chosen point to improve balance.
• Exhale, slowly lower your arms and your right leg back to the starting position. Repeat on the other side.

Tips:

• If you find it challenging to balance, start with your right foot closer to the ground on your left ankle.
• Use a wall for support if needed by placing your hand on it for additional balance.
• Keep your hips square and avoid leaning to one side.

3. Utthita Hastapadasana (Five Pointed Star Pose)

To balance in the yoga pose Utthita Hastapadasana, you need strength and consciousness. To perform this asana correctly, you must stretch your arms and legs and keep your balance. This is another of the finest yoga poses for heart patients since it strengthens your abdominal muscles, helps you regulate your weight, and ultimately improves your heart health. The proper balance requires both strength and attentiveness, which aid in blood circulation.

How to do it:

• Begin by standing straight with your feet together and arms by your sides.
• Inhale deeply and raise your arms overhead, keeping them parallel to each other and palms facing inward.
• As you exhale, slowly bend forward from your hips, keeping your back straight and core engaged.
• Lower your torso towards your thighs, reaching your hands towards the floor or grabbing your big toes with your fingers.
• Keep your legs straight, but if necessary, you can bend your knees slightly.
• Lengthen your spine as you fold forward, aiming to bring your chest closer to your thighs.
• Hold the pose for a few breaths, focusing on lengthening your spine and relaxing your neck.
• If comfortable, you can deepen the stretch by straightening your legs further.
• To release the pose, inhale and slowly come back up to standing, keeping your back straight.
• Repeat the pose a few times, focusing on maintaining proper alignment and breathing deeply throughout.

4. Trikonasana (Triangle Pose)

Known by most as the triangle posture, it is a little harder to achieve than the previous ones. Cardiovascular health is promoted by performing a standing pose that helps to open up the heart. As the breath becomes deep and rhythmic in this forward-bending and twisting pose, this also serves to improve the breathing. The major purpose of this asana is to improve cardiovascular health. A practical way to get wellness supplements to enhance your yoga practice is through an online pharmacy.

How to do it:

• Start by standing straight with your feet about 3-4 feet apart, ensuring your toes are pointing forward.
• Stretch your arms out parallel to the ground, palms facing down.
• Turn your right foot out 90 degrees to the right and your left foot slightly inwards.
• Inhale deeply, and as you exhale, bend sideways to the right from your waist. Keep your waist straight.
• Lower your right hand and touch your right ankle, shin, or the floor, wherever it is comfortable for you.
• Extend your left arm straight up towards the ceiling, keeping it in line with your right arm.
• Keep your neck in a neutral position or turn it to gaze at your left thumb.
• Hold the pose for a few breaths, feeling the stretch along the left side of your body.
• Inhale and slowly come back up to the starting position.
• Repeat on the other side by turning your left foot out 90 degrees and bending to the left.
• Maintain smooth and controlled breathing throughout the pose.
• Practice Trikonasana regularly to improve flexibility and balance.

5. Virabhadrasana (Warrior Pose)

The warrior position, Veerabhadrasana, enhances physical equilibrium and boosts endurance. It also reduces tension and enhances blood circulation. It regulates the heart rate. This pose is always mentioned in particular while discussing yoga for cardiac issues. The main benefits of this pose, though, are that it eases tension in the body, eases muscular tension, enhances blood flow, and controls blood pressure. It’s important to regulate your heart rate, and this stance helps you accomplish just that.

How to do it:

• Start by standing at the front of your mat with your feet together and arms by your sides.
• Step your left foot back about 3-4 feet, keeping it firmly planted on the ground, toes pointing slightly outwards.
• Bend your right knee, ensuring it’s directly over your right ankle, creating a 90-degree angle.
• Keep your left leg straight and strong, pressing the outer edge of your left foot into the mat.
• Inhale deeply and raise your arms overhead, palms facing each other or touching.
• Engage your core muscles and lengthen your spine, lifting your chest and gazing forward.
• Hold the pose for several breaths, maintaining a steady stance and feeling the strength and stability in your legs.
• To release, exhale and lower your arms, straighten your right leg, and step your left foot forward to return to the starting position.
• Repeat on the other side by stepping your right foot back and bending your left knee.
• Practice Virabhadrasana regularly to build strength, improve balance, and cultivate focus.

6. Utkatasana (Chair Pose)

Because this pose necessitates a steady position similar to a chair, it is also known as the chair pose. That’s great since it improves blood circulation and strengthens the lungs and core. This posture is meant to stimulate the lungs and arteries, as well as open up the heart. This pose can cause a modest increase in breathing and pulse rate, but that is only a stimulant to enhance heart health. The heart benefits greatly from regular practice of this asana.

How to do it:

• Begin by standing tall at the front of your mat with your feet together and arms at your sides.
• Inhale deeply and raise your arms overhead, palms facing each other, or bring your palms together in a prayer position.
• Exhale and bend your knees, as if you were sitting back into an imaginary chair.
• Keep your thighs parallel to the ground, ensuring your knees don’t extend past your toes.
• Engage your core muscles to support your lower back and maintain balance.
• Shift your weight into your heels to activate your leg muscles and prevent strain on your knees.
• Lengthen your spine and lift your chest, keeping your shoulders relaxed away from your ears.
• Hold the pose for several breaths, maintaining steady breathing and focusing your gaze forward.
• To release, inhale and straighten your legs, coming back to a standing position with your arms overhead.
• Exhale and lower your arms to your sides, returning to the starting position.
• Practice Utkatasana regularly to strengthen your legs, improve posture, and build endurance.

7. Marjariasana (Cat Pose)

This yoga pose for heart is sometimes referred to as the “cat pose” in common speech because it mimics the pose of a cat. This pose offers some relief after an intense engagement of the heart and lungs, and it works best when done immediately after the chair asana. The heart can benefit greatly from this easy Cat Pose. It assists in lowering heart rate so that it becomes gentle and rhythmic. Additionally, it enhances the body’s blood circulation. An essential pose in yoga for heart health is this one.

How to do it:

• Begin on your hands and knees in a tabletop position, with your wrists aligned under your shoulders and your knees under your hips.
• Inhale deeply, allowing your belly to drop towards the ground as you arch your back and lift your tailbone and head upwards, creating a gentle curve in your spine.
• Lift your chin slightly and gaze forward.
• This is the “cow” position.
• As you exhale, round your spine towards the ceiling, tucking your tailbone under, and drawing your chin towards your chest.
• Allow your head to release towards the ground, but be careful not to strain your neck.
• This is the “cat” position.
• Flow between the cow and cat positions with each breath, inhaling as you move into cow pose and exhaling as you move into cat pose.
• Continue this flowing movement for several breaths, focusing on the coordination of breath and movement.
• This pose helps to improve flexibility and mobility in the spine while also gently massaging the abdominal organs.
• To release, return to a neutral tabletop position and rest as needed.

8. Adho Mukho Svanasana (Downward Facing Dog Pose)

Most commonly referred to as the Downward Facing Dog, this pose improves lung capacity and strengthens the chest muscles. It also facilitates deeper breathing. Your heart’s health improves with increased and better breathing. There aren’t many better methods than this yoga pose for heart training to strengthen and stretch the chest muscles. The heart and core muscles are strengthened by this posture.

How to do it:

• Start on your hands and knees, with your wrists directly under your shoulders and your knees under your hips.
• Spread your fingers wide and press firmly into the ground to distribute your weight evenly.
• As you exhale, lift your hips up and back, straightening your arms and legs.
• Your body should form an inverted V shape, with your tailbone pointing towards the ceiling.
• Keep your heels grounded on the floor as much as possible, but it’s okay if they don’t touch the ground.
• Relax your head and neck, allowing them to hang freely between your arms.
• Engage your core muscles to support your lower back and lengthen your spine.
• Press your chest towards your thighs to deepen the stretch in your shoulders and upper back.
• Hold the pose for several breaths, breathing deeply and evenly.
• To release, gently lower your knees to the ground, coming back to the starting tabletop position.

9. Bhujangasana (Cobra Pose)

This is one of the most well-liked yoga asanas for heart health, sometimes referred to as the cobra pose. The chest is extended and opened in the Bhujangasana. It also stimulates the heart. It also helps to loosen up the back muscles. By stretching the chest and stimulating the heart, this pose enhances blood circulation. It entails a puffed-up chest in cobra fashion. Additionally, it fortifies the lower back.

How to do it:

• Start by lying flat on your stomach on your mat with your legs extended and the tops of your feet resting on the floor.
• Place your hands palms down on the mat, directly under your shoulders, fingers spread wide and elbows tucked close to your body.
• Press into your palms and inhale deeply as you slowly lift your chest and head off the mat, keeping your elbows close to your sides.
• Use the strength of your back muscles to lift your torso while keeping your lower body grounded.
• Keep your shoulders relaxed away from your ears and gaze forward or slightly upward.
• Engage your core muscles to support your lower back and maintain stability in the pose.
• Hold the pose for a few breaths, breathing deeply and evenly.
• To release, exhale and slowly lower your chest and head back down to the mat.
• Repeat the pose as desired, gradually increasing the duration of the hold as you become more comfortable with the posture.
• Bhujangasana, or Cobra Pose, helps to strengthen the spine, stretch the chest, lungs, shoulders, and abdomen, and improve posture.

10. Dhanurasana (Bow Pose)

This yoga pose for heart health is aptly named the bow pose. This somewhat more challenging yoga stance than Bhujangasana improves the muscles of the legs, back, core, and even the heart. It’s the best pose for the heart. It causes all of the body’s muscles to relax, heart rate to rise, and flexibility to increase. The heart region is strengthened and opened up by this asana. It increases blood circulation and stretches the entire body.

How to do it:

• Lie on your stomach on your mat with your arms by your sides and your chin or forehead resting on the floor.
• Bend your knees and reach your arms back to grab hold of your ankles or feet.
• Ensure your knees are hip-width apart and your toes are pointing towards the ceiling.
• Inhale deeply and lift your chest, head, and thighs off the mat by pulling your feet away from your body.
• Keep your gaze forward and your neck in a neutral position.
• Engage your core muscles to support your lower back and maintain balance.
• Hold the pose for a few breaths, breathing deeply and evenly.
• Feel the stretch in your abdomen, thighs, chest, and shoulders.
• To release, exhale and gently lower your chest, head, and thighs back down to the mat.
• Repeat the pose as desired, gradually increasing the duration of the hold as you become more comfortable with the posture.
• Dhanurasana, or Bow Pose, helps to improve flexibility in the spine, strengthen the back muscles, stimulate the organs of the abdomen, and relieve stress and fatigue.

11. Setu Bandhasana (Bridge Pose)

Stretching the heart, lungs, and spine is another common yoga practice called bridge pose, also known as setu bandhasana. Breathing capacity is enhanced by the bridge posture. It improves blood circulation to the chest area by stretching the spine and chest. It increases blood flow to and from the soul and causes the lungs to expand with deep breathing.

How to do it:

• Lie on your back on your mat with your knees bent and feet hip-width apart, flat on the floor.
• Keep your arms by your sides with your palms facing down.
• Press your feet into the floor as you inhale and lift your hips towards the ceiling.
• Engage your glutes and core muscles to support your lower back and lift your hips as high as comfortable.
• Roll your shoulders underneath you and interlace your fingers behind your back, if possible.
• Alternatively, you can keep your arms flat on the floor with palms facing down.
• Keep your chin slightly tucked to lengthen the back of your neck.
• Hold the pose for a few breaths, maintaining steady breathing and feeling the stretch in your chest, shoulders, and thighs.
• To release, gently unclasp your hands if they’re interlaced and slowly lower your hips back down to the mat.
• Repeat the pose as desired, gradually increasing the duration of the hold as you become more comfortable with the posture.
• Setu Bandhasana, or Bridge Pose, helps to stretch the chest, neck, and spine, strengthen the back, buttocks, and hamstrings, and improve posture.

12. Salamba Sarvangasana (Half-Shoulder Stand Pose)

Also known as the half-shoulder stand pose. This posture calms and stimulates the parasympathetic nerve system, which is in charge of causing relaxation in the body. If you have mastered the other stances, this one becomes quite easy. This stance can be frightening for some, but once you have the feel of it, you’ll notice how helpful it is. It fortifies the chest and lungs and improves blood flow. If you practice yoga to keep your heart healthy, you should try this asana.

How to do it:

• Begin by lying flat on your back on your mat with your legs extended and your arms by your sides.
• Bend your knees and use your hands to support your lower back as you lift your legs off the floor, bringing your knees towards your chest.
• Press your palms into the floor and use your core strength to lift your hips off the mat.
• Bring your elbows closer together on the floor, creating a stable base for your upper body.
• Extend your legs upward towards the ceiling, keeping them straight and strong.
• Support your back with your hands and arms, ensuring your weight is evenly distributed.
• Engage your core muscles to maintain stability and keep your neck relaxed.
• Hold the pose for several breaths, breathing deeply and evenly.
• To release, slowly lower your legs back down to the mat, one at a time, and gently roll your spine back onto the floor.
• Rest in Savasana (corpse pose) for a few moments to allow your body to relax and integrate the benefits of the pose.

Conclusion

Every yoga pose contributes to heart health improvement. Frequent yoga practice enhances respiratory system performance, decreases blood pressure and bad cholesterol, raises heart rate, and promotes blood circulation throughout the body. During your next yoga practice, try these poses for the heart, and keep practicing them until you master them. Practice these yoga asanas for a healthy heart regularly for a stronger, healthier heart as they directly improve your heart most healthily and naturally.

Yoga allows you to add some beneficial physical activity into your daily routine, which makes it a smart plan to maintain your fitness and health despite your busy lifestyle. You should prioritize eating a heart-healthy diet in addition to practicing yoga regularly. It can also turn out to be one of the finest methods to age happily and healthily since it enables you to enjoy the advantages of a healthy heart.

Remember to listen to your body and modify the pose as needed. If you have any injuries or concerns, consult with a healthcare professional before practicing these yoga poses.