Can yoga be part of a heart healthy lifestyle? What you should know

A heart-healthy lifestyle may involve making some simple changes to your day to include exercise, balanced eating, sleeping well, staying hydrated, and relaxing. Yoga can be part of a heart-healthy lifestyle by including simple asanas or postures that involve movement, breathing, stretching, balance, and relaxation.

A regular practice can encourage an active lifestyle, create awareness of your body, breathing, and healthy habits. Some gentle asanas can be practiced in accordance with your age, level of comfort, fitness level, and experience. There are different sets of gentle asanas that can be used for a heart-healthy yoga practice. The following are seven asanas that can be used:

1. Bhujangasana or Cobra

Introduction:

This gentle back-bending pose helps open the chest and encourages movement in the spine and front of the body.

Formation:

Lie on the stomach with both legs straight and the palms placed near the chest. Breathe in and raise the chest while keeping the pelvis on the ground. The shoulders should be relaxed as you do this.

Benefits:

This pose is beneficial for the spine, back, and opening of the chest. It encourages good breathing posture and body awareness.

2. Setu Bandhasana or Bridge

Introduction:

This is a gentle posture that involves strengthening the muscles of the body while opening up the chest, hips, and front of the body.

Formation:

Lie on the back with the knees bent and the feet planted firmly on the ground about the same width as the shoulder. Use the feet to push the hips up while keeping the shoulders relaxed and breathing steadily.

Benefits:

It helps strengthen the muscles of the legs and back, improve posture, and open up the chest and hips, allowing for good body movement.

3. Vrikshasana or Tree

Introduction:

This pose is a balancing posture that encourages good posture, strengthens the legs, and improves focus and body awareness.

Formation:

Stand and shift weight to one leg and bring the other foot to the inner calf or thigh. Bring the palms together in front of the chest and focus on a steady point while balancing on one foot.

Benefits:

This posture strengthens the muscles of the legs and ankles while improving balance, focus, coordination, and confidence.

4. Ardha Matsyendrasana or Half spinal Twist

Introduction:

A seated twisting posture that encourages good posture, spine and hip movement, and balance.

Formation:

Sit with the legs stretched out in front and bend one knee over the other while keeping the spine straight. Twist the torso towards the bent knee while keeping steady breathing.

Benefits:

This pose helps open up the hips, torso, and spine while encouraging good posture and flexibility.

5. Dhanurasana or Bow

Introduction:

An active posture that encourages movements of the torso, thighs, hips, and legs while opening up the front of the body.

Formation:

Lie on the stomach and bend the knees so that the heels are close to the hips. Hold the ankles and raise the thighs and chest upwards while inhaling.

Benefits:

This posture helps strengthen the legs and torso while improving flexibility and balance. It also opens up the front of the body and encourages better breathing.

6. Malasana or Garland

Introduction:

A squatting posture that encourages flexibility, mobility, and balance.

Formation:

Stand with the feet planted firmly on the ground about a comfortable distance apart. Slowly lower the body to a deep squat while bringing the palms together in front of the chest.

Benefits:

Malasana improves flexibility, mobility, and body awareness. It also helps strengthen the muscles of the lower body.

7. Balasana or Child’s pose

Introduction:

This is a resting posture that can be used to relax between postures and encourage good breathing.

Formation:

Sit on the knees with the big toes pointing together and the knees apart. Lower the torso and stretch the arms forward and relax the hips and shoulders.

Benefits:

Balasana helps stretch the back and hip muscles while encouraging relaxation and flexibility.

Creating a heart-healthy yoga practice

Yoga can be part of a healthy lifestyle to encourage an active lifestyle. Other aspects of a healthy lifestyle include breathing, relaxation, good eating, good sleep, staying hydrated, and good exercise, including yoga. A regular practice of asanas, breathing, relaxation, and good eating habits can encourage a heart-healthy lifestyle.

A regular practice can also be modified to suit individual levels of comfort, age, fitness level, and experience. Overall, a heart-healthy yoga practice encourages an active lifestyle involving balance, movement, relaxation, and good breathing.