Heart-healing power of yoga – Improves cardiovascular health, lowers blood pressure and more

Mirchi • Updated: 23 hours ago • Follow

Cardiovascular diseases (CVDs) account for 31% of total global deaths, making them the leading cause of mortality worldwide. These diseases encompass a range of disorders affecting the heart and blood vessels, including coronary heart disease, cerebrovascular disease, and rheumatic heart disease, among others.

In addition to factors such as diet and lifestyle, stress plays a significant role in heart health. Yoga and spirituality serve as powerful tools to reduce stress and worries in life. Yoga, being a holistic science that cultivates mindfulness, enables positive changes in various aspects of one’s physical, mental, and spiritual well-being. Numerous studies worldwide highlight the vital role of mindfulness in promoting overall health.

By combining movement with breath, yoga nurtures your inner self. Practicing yoga at least thrice a week can enhance physical, mental, and spiritual aspects of your well-being. Incorporate the following simple asanas into your daily fitness routine, holding each pose for up to 30 seconds and repeating the set three times.

Also Read: Brain Health and Yoga: Impact of yoga on cognitive function, memory, and overall brain health

Yoga asanas for cardiovascular health
Sukhasana (Happy Pose): Sit upright with legs stretched out in front. Fold the left leg and tuck it inside the right thigh, then fold the right leg and tuck it inside the left thigh. Place your palms on your knees and maintain an erect posture with a straight spine.

Padmasana: Sit in Ardha Padmasana with your right foot over your left thigh. Lift your left foot and place it on your right thigh, facing upward. Draw your feet closer to your hips. Place your palms on your knees, facing upward. Repeat with the other leg.

Vajrasana: Kneel down and sit on your heels, ensuring your thighs press against your calf muscles and your heels are joined together. Keep your palms on your knees, facing upward. Straighten your back and gaze forward.

Dandasana: Begin in a seated position and extend your legs forward. Join your legs with your heels together and maintain a straight back. Engage your pelvic, thigh, and calf muscles. Place your palms beside your hips on the floor to support your spine. Relax your shoulders.

Naukasana: Lie down on your back. Lift your upper body 45° off the floor, aligning your toes with your eyes. Keep your arms parallel to the ground and pointing forward. Engage your abdominal muscles and straighten your back.

Vrikshasana: Stand straight and lift your right leg off the floor, placing your right foot on your left inner thigh. Balance on your left leg, using your palms for support if necessary. Join your palms in Pranam Mudra at your heart chakra and extend them upward. Repeat on both sides.

Meditation for a calm mind: Incorporating simple and effective meditation techniques can significantly reduce stress and anxiety, enhancing your ability to manage thoughts and behavior. Even dedicating 5-10 minutes per day to meditation can improve coping skills, motivation, planning, and problem-solving. By reducing stress, you can enjoy improved physical and mental health.

Staying active for overall health: Engaging in daily exercises such as running, walking, and yoga has been proven to reduce emotional distress, negative emotions, depression, and anxiety. Physical activity fosters positive emotions, including greater well-being, life satisfaction, self-confidence, self-efficacy, self-compassion, and personal growth. Maintaining physical fitness contributes positively to all aspects of life, boosting creativity and overall satisfaction.

Cardiovascular diseases (CVDs) account for 31% of total global deaths, making them the leading cause of mortality worldwide. These diseases encompass a range of disorders affecting the heart and blood vessels, including coronary heart disease, cerebrovascular disease, and rheumatic heart disease, among others.

(The article is shared by Yoga and Spiritual Leader, Himalayan Siddhaa Akshar, Akshar Yoga Institutions)

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