The heart-healthy yoga exercises will help you relax your mind under stress and increase your physical health for a healthy, happy life every day.
The latest research shows that yoga can help boost your heart health in ways such as calming the nervous system and reducing inflammation. Yoga also assists in treating high blood pressure and boosting HDL (good cholesterol) cholesterol for the body. Not only that, but you also practice yoga regularly to help reduce the risk of heart disease with the same effect as brisk walking and cycling exercises.
Check out these 7 heart-healthy yoga exercises below to see the health benefits of these exercises.
1. Take a deep breath
Deep breathing is one of the heart-healthy yoga exercises that anyone can do.
One study found that when your exhalation rate is 2 times the inhalation rate, you can control high blood pressure. Breathing in this way also calms your nervous system, reduces your heart rate and breathing to help lower blood pressure.
As you inhale, count from 1 to 2. Then, you exhale to expel all the air while counting from 1 to 4. You keep doing so until you get used to it, then stop counting but practice. focus on your breath. You can also incorporate deep breathing exercises while doing other yoga poses to help keep your heart healthier.
Deep breathing exercises are quite simple exercises that you can do anywhere such as when you just wake up, before bed, while driving, bathing or working stress …
2. Simple sitting posture
Simple Sitting Posture (Sukhasana) is a heart-healthy yoga exercise that helps you find peace, stretch your outer knee joints, open your ankles, open your hips, stretch your back muscles and bones.
This is one of the meditation poses you can do at the beginning and end of your yoga session to relax your mind and ease back tension.
You perform a simple sitting position according to the following instructions:
• Sit comfortably on a yoga mat
• Bring right foot on left thigh and left foot under right thigh
• Keep your back and spine straight with your shoulders, relaxed
• Place hands on your knees with palms facing up
• Close your eyes and focus on doing deep breathing exercises
• You do this exercise for 3–5 breaths.
You can learn more: 6 steps to help you learn to breathe while meditating
3. Mountain posture
Mountain Pose (Tadasana) is a heart-healthy yoga exercise that improves circulation, exercises concentration and promotes mental health.
Here are the steps to help you do the mountain pose:
• Stand upright, feet parallel and slightly apart, hands relaxed down and down the body
• Squeeze thigh muscles, adjust knees straight, legs straight without hardening abdominal muscles and breathe evenly for balance
• Inhale, tiptoe slightly, keep your back straight, look forward, and relax your shoulders
• Breathe evenly for 3-5 breaths, then exhale and relax.
Once mastered, you can improve your posture by extending your arms and reaching over your head so that your arms are straight and clasped your hands together.
You should not do this pose when you are having problems such as headaches, insomnia, low blood pressure.
4. Standing stooped posture forward
Uttanasana is a heart-healthy yoga exercise that can help you treat asthma, high blood pressure, sinusitis, and headaches. This exercise also stimulates the liver and kidneys, stretches the hamstrings, calves and hips, as well as strengthens the thighs and knees.
Here are the steps to perform the stooped forward posture:
• You stand upright with your hands above your head, parallel
• Stretch your whole body towards the ceiling, keeping your shoulders relaxed
• Exhale, at the same time lean forward, squeezing belly towards thighs and keeping the soles of the feet pressing hard against the floor
• Drop your head and neck down to the floor to stretch your spine
• Place palms on the floor on either side of feet or hold ankles
• Exhale, pull your legs straight, your thighs should be just above your knees and don’t bend your knees
• Stretch your back and keep your legs straight with each breath
• Inhale, at the same time bend your knees and slowly lean back up, returning to an upright position
• You do this for 3–5 breaths.
If you have high blood pressure, lower back pain or headache, you should be careful when doing this pose. When you feel dizzy, get out of the position slowly and don’t continue.
5. Dog bow posture
Dog pose (Adho Mukha Svanasana) will help you strengthen your arms and legs, help prevent osteoporosis, improve digestive system. This is also a good yoga exercise for the heart to help you treat high blood pressure, asthma, sciatica, sinusitis, fatigue, back pain …
Do the following:
• Kneel on both feet and hands, knees hip-width apart
• Hands shoulder width apart, fingers spread wide, pressed against the floor
• Using arm force, slowly push yourself up, legs straightened, head and neck aligned with spine
• Move hands forward, back legs back to stretch body, squeezing thighs while moving
• Tuck in the belly, pull the navel close to the thigh and keep the belly in this position throughout
• Breathe evenly for 5 breaths, then slowly bend your knees and return to the starting position.
You should not do this pose if you have carpal tunnel syndrome, diarrhea, or are active pregnant.
6. Knee-close posture
Janu Sirsasana is a heart-healthy yoga exercise that stretches your spine, shoulders, tendons, and groin. This is also an exercise that helps you support high blood pressure, insomnia and sinusitis.
Do the following knee-close posture:
• Sit upright, legs stretched
• Slowly bend your left leg into your body, lower the knee so that the left heel is on your right thigh, your right leg is still straight
• Take a deep breath, then exhale in combination with your whole body forward with your back straight, head down and breathing evenly
• Squeeze abdomen to thighs, arms stretched and clasped on soles of feet
• Hold for 3-5 breaths, then return to starting position and switch legs.
You should not do this exercise if you have asthma, diarrhea, or knee injuries.
7. Bridge pose
Bridge Pose (Setu Bandha savangasana) is a heart-healthy yoga exercise that stretches the chest, neck, spine, and stimulates the abdominal, lung and thyroid organs.
Here are the steps to help you do the bridge pose:
• Lie on your back, hands down beside hips, thighs
• Bend your knees, leaving a shoulder-width gap between your legs
• Use hands to grasp ankles or interlock hands in center of body
• Take a deep breath, lift your back up, press your feet to the floor, keeping your knees and hips in a straight line
• Raise chest, hips, and chin towards chest
• Hold this position for 3–5 breaths, then repeat about 3–5 times.
You should not do this pose if you have a neck injury. If you find it difficult to lift your pelvis, place your pelvis on your knee to help with weight.
Heart-healthy yoga exercises require you to perform the correct moves in order to get the best health benefits. Therefore, you should go to the yoga room to be instructed by the experts to perform the movements and then practice at home when free. If you are having medical treatment, you should talk to your doctor before doing yoga to prevent the risk of unwanted injury.
Hoa Vu | Health CPN
The articles of Hello Health Group and Health CPN are for reference only, and are not a substitute for medical diagnosis or treatment.
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