Every year, over 17 million people die from heart disease. As a way to fight this, the World Heart Federation created World Heart Day. It’s an event held every year on September 29.Most people start experiencing heart-related issues during their old age. However, recent studies have shown that more than 30% of heart attack patients are under the age of 40.
It means that a majority of adults start showing symptoms of heart diseases at a much younger age. A hectic lifestyle, lack of physical activities and an unhealthy diet are some of the main reasons for this drastic change.
For a long time now, medical experts have suggested regular practice of yoga for heart problems. Since, it is known to relax the mind and body, yoga is often seen as the ideal solution to reduce stress, anxiety and depression.
# The Mountain Pose (Tadasana)You can start your journey to a healthy heart with the most basic of all yoga poses - Tadasana. Not only is this the best yoga asana for healthy heart, but it helps strengthen your lower back as well.
- Stand straight with your feet together and keep your back straight
- Now, bring your palms together and interlock them
- Inhale and stretch your arms up with your palms facing downward
- Look up and then gently drop your head back on your shoulders
- Hold for around 5-10 seconds and repeat 1-2 times
# The Chair Pose (Utkatasana)The Utkatasana is known to work on your respiration rate which helps your heart health as well. Therefore, it is one of the best heart opeining yoga poses that expands your chest and works on stimulating the respiratory system.
How to do it:
- You can start with the Tadasana and slowly bend your knees and move your hips backwards as if you are sitting on a chair
- Now, raise your hands upwards. Touch the ears and soften the shoulders
- Hold the pose for 5-10 breaths and try stretching upwards if possible
- Release your hands and return to the initial position
# The Tree Pose (Vrikshasana)Just like the Mountain Pose, this is also one of the easiest yoga poses that anyone can do. It works on your shoulders and allows you to improve your posture as well. The Vrikshasana is also one of the simplest heart opening yoga poses.
- Stand straight and place your arms at the side of the body
- Bend your right knee while lifting your right leg
- Place it on the inner thigh of your left leg
- Now, raise your arms over your head into a ‘namaste’
- Keep your back straight and hold this position for a few breaths
- Exhale and return to the initial position
- Repeat the same process with your leg
# The Standing Forward Bend (Uttanasana)When it comes to yoga for heart health, the Uttanasana is the ideal yoga pose. It is a relaxing yoga pose and requires some flexibility. But, you can perfect the Uttanasana by practicing it regularly which will allow you to experience its calming benefits as well.
- Begin with the Tadasana
- Take a deep breath and bend forward you exhale
- Bend your body at the waist and place your hands on the floor beside your feet
- Extend the stretch, push your torso forward and lift your tailbone
- Hold this position for a few seconds and then release
# The Big Toe Pose (Padangusthasana)One of the best yoga poses for healthy heart is the Big Toe Pose. While it involves your thighs and calves, this yoga asana also works on reducing stress and anxiety. The Padangusthasana is often recommended for blood pressure level as well.
- Stand straight with hands on your hips and inhale
- Slowly exhale and bend forward to grab your big toes
- Move your belly inwards and allow your head and neck to relax
- You can bend your knees if your hamstrings are a little tight
- Hold for a few seconds and release
# The Downward Facing Dog Pose (Adho Mukho Svanasana)This yoga pose is known to improve balance and offers various calming benefits as well. The Adho Mukho Svanasana involves your shoulders, knees and may be one of the best yoga poses for heart blockage.
- Get on all fours and place your wrists under the shoulders and knees under the hips
- Lift your hips off the floor and push them back towards your heels
- You can try to straighten your legs while pushing your hips back
- Now, press through your palms and rotate your inner elbows towards each other
- Keep your legs engaged and hollow out your abdominals
- Hold for 5-8 breaths and then release.