Cardiovascular
Yoga exercises to improve cardiovascular health, lower blood pressure, avoid heart disease
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Published on Nov 06, 2023 07:00 AM IST
Add these simple Yoga asanas into your daily fitness routine seconds to improve cardiovascular health, lower blood pressure and reduce the risk of heart disease
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Published on Nov 06, 2023 07:00 AM IST
Cardiovascular diseases (CVDs) account for 31% of total global deaths, making them the leading cause of mortality worldwide and 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 but experts claim that Yoga and spirituality serve as powerful tools to reduce stress and worries in life. In an interview with Zarafshan Shiraz of HT Lifestyle, Himalayan Siddhaa Akshar, Founder of Akshar Yoga Institutions, shared, “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.” (Photo by @ramu_aladdin on Unsplash)
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Published on Nov 06, 2023 07:00 AM IST
Himalayan Siddha Akshar added, “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.” He recommended incorporating the following simple asanas into your daily fitness routine, holding each pose for up to 30 seconds and repeating the set three times for cardiovascular health – (Ivan Samkov)
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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. (Photo by Mor Shani on Unsplash)
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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. (Photo by Alonso Reyes on Unsplash)
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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. (Photo by Tim Chow on Unsplash)
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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. (Grand Master Akshar)
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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. (Shutterstock)
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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. (Pexels)
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Suggesting meditation for a calm mind, he said, “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.” (Unsplash)
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Published on Nov 06, 2023 07:00 AM IST
He concluded, “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.” (Vipin Kumar/HT PHOTO)
