World Heart Day 2023: Elevate Heart Health With 8 Yoga

World Heart Day, observed annually on September 29th, aims to raise awareness about heart disease and advocate for healthy heart practices. The theme for this year, "Use Heart, Know Heart," emphasizes the significance of heart health.

This occasion provides a valuable opportunity to acknowledge the importance of a healthy heart and explore ways to maintain it. Adopting a healthy lifestyle is pivotal in ensuring heart wellness. Embracing a holistic approach to well-being, integrating yoga into our daily regimen stands as a transformative stride toward a healthier heart and a more joyful life. Here, we present eight yoga poses meticulously curated to enhance heart health:

# Tadasana (Mountain Pose)

Begin your practice with Tadasana, grounding yourself and establishing a strong foundation. This pose improves posture and enhances lung capacity, allowing for deeper and more efficient breathing, which is essential for a healthy heart.

Steps:

- Start by standing at the top of your mat with your feet together. Keep your spine straight, shoulders relaxed, and arms hanging naturally by your sides.

- Balance your weight evenly on both feet. Feel the connection of your feet with the ground. Engage your thigh muscles to lift your kneecaps slightly, but don't lock your knees.

- Align your head, neck, and spine. Imagine a straight line passing through your body, from the crown of your head to the base of your spine. Tuck your tailbone slightly and engage your core muscles.

- Firm your thigh muscles and lift your kneecaps. This action engages your quadriceps and strengthens your legs. At the same time, tuck your tailbone slightly to avoid overarching your lower back.

- Roll your shoulders back and down, away from your ears. Feel your chest opening up. Let your arms hang naturally with your palms facing forward.

- Inhale deeply as you raise your arms overhead, with your palms facing each other or touching. Extend your arms fully, but ensure your shoulders are relaxed, not hunched up to your ears.

- Hold the pose for a few breaths, breathing deeply and evenly. Keep your gaze forward, finding a point to focus on. Relax your facial muscles and keep a gentle smile.

- To release, exhale as you lower your arms back to your sides. Stand still for a moment, noticing the changes in your body and your breath.

# Trikonasana (Triangle Pose)

Trikonasana stretches the chest and opens the heart, improving circulation. By practicing this pose, you stimulate the abdominal organs and reduce stress, fostering a calm and healthy cardiovascular system.

Steps:

- Begin by standing at the top of your mat with your feet about 3 to 4 feet apart. Your feet should be parallel to each other. Engage your thighs and align your heels.

- Extend your arms parallel to the floor, palms facing down. Your arms should be in line with your shoulders, forming a straight line.

- Turn your right foot out 90 degrees, so your toes are pointing to the top of the mat. Your left foot should turn slightly inwards, about 15 degrees, to maintain balance.

- Inhale deeply, elongate your spine, and as you exhale, reach out with your right hand in the direction of your right foot. Keep your waist straight; do not bend forward.

- Lower your right hand and place it on your right shin, ankle, or the floor outside your right foot, depending on your flexibility. Your left arm should be pointing straight up, in line with your right arm.

- Turn your head to gaze at your left fingertips. If it strains your neck, you can keep your gaze straight ahead or down.

- Hold the pose for a few deep breaths, maintaining a steady gaze and breathing rhythmically. Feel the stretch along your sides, from your fingertips to your waist.

- Inhale as you press firmly into your feet and lift your torso. Bring your arms back to shoulder height. Turn your feet to face forward again.

- Repeat the steps on the other side by turning your left foot out and reaching with your left hand. Ensure you maintain balance and alignment.

# Bhujangasana (Cobra Pose)

Bhujangasana strengthens the entire back and shoulders, increasing flexibility and reducing stiffness. As you arch your back and lift your chest, you expand your heart, enhancing its endurance and overall function.

Steps:

- Begin by lying flat on your stomach (prone position) on a yoga mat. Your legs should be straight, and the tops of your feet should be pressing into the floor.

- Place your hands flat on the ground under your shoulders, with your fingers spread wide and pointing forward. Your elbows should be close to your body.

- Press the tops of your feet and thighs into the mat. Engage your buttocks to protect your lower back. Your pubic bone should remain in contact with the mat.

4. Inhale and Lift Your Chest:
Inhale deeply and slowly begin to straighten your arms, lifting your chest off the mat. Keep your elbows slightly bent and your shoulders away from your ears. Use your back muscles to lift, not your hands.

- Gently tilt your head backward and look up, but avoid straining your neck. Keep your neck in line with your spine. Your gaze should be slightly upward or straight ahead, depending on your comfort.

- Hold the pose for a few breaths, breathing deeply and evenly. Focus on opening your chest and drawing your shoulder blades together. Feel the stretch in your spine and abdomen.

- Slowly lower your chest back to the mat as you exhale. Rest your forehead on the mat and relax your arms alongside your body. Take a few breaths in this position.

- If you wish, you can repeat the Cobra Pose for a deeper stretch. With each repetition, try to lift a little higher, but always within the limits of your comfort.

# Ustrasana (Camel Pose)

Ustrasana is a powerful heart opener. By bending backward, you stretch and strengthen the muscles around the heart, improving cardiac circulation. This pose also boosts lung capacity, ensuring a steady flow of oxygen to the heart.

Steps :

- Begin by kneeling on your yoga mat with your knees and feet hip-width apart.

- Place your hands on your hips, with your fingers pointing downward and thumbs at the sacrum.

- Inhale deeply, engaging your core muscles.

- As you exhale, start to arch backward, reaching for your heels with your hands, one at a time.

- Once you have a good grip on your heels, gently tilt your head backward and allow it to drop between your shoulder blades.

- Keep your thighs perpendicular to the floor and your hips directly over your knees.

- Press your shins and the tops of your feet into the mat for stability.

- Open your chest, drawing your shoulder blades together, and arch your back further, deepening the stretch.

- Hold the pose for a few deep breaths, maintaining a steady and even breath.

- To release, bring your hands back to your hips and slowly come back to an upright kneeling position.

- Rest in Child’s Pose (Balasana) to counter the backbend, extending your arms forward and relaxing your forehead on the mat.

# Setu Bandhasana (Bridge Pose)

Setu Bandhasana is excellent for strengthening the heart and improving blood circulation. It stretches the chest, neck, and spine, rejuvenating tired muscles. Regular practice of this pose helps reduce blood pressure and stress levels.

Steps:

- Begin by lying flat on your back on a yoga mat or a comfortable surface. Bend your knees and place your feet flat on the floor, hip-width apart.

- Relax your arms by your sides, with your palms facing down. Your fingertips should lightly touch your heels.

- Take a moment to settle into a comfortable and relaxed position.

- On an exhale, engage your core muscles and press your feet into the floor. Begin to lift your hips off the mat, creating a bridge shape with your body.

- As you lift your hips, try to keep your thighs parallel to each other. Avoid letting your knees splay outward or inward.

- Press your shoulders, arms, and feet into the ground to support the lift of your hips.

- Roll your shoulders underneath you, tucking your shoulder blades toward each other. This action helps open your chest.

- Keep your chin slightly tucked to maintain a natural alignment of your neck.

- Breathe deeply and hold Setu Bandhasana for 30 seconds to 1 minute, or as long as is comfortable for you. Focus on your breath and try to release any tension in your body.

- To release the pose, gently lower your spine and hips back to the mat, one vertebra at a time.

- Extend your legs out and relax in Savasana (Corpse Pose) for a few breaths to allow your body to recover.

- You can repeat Setu Bandhasana 2-3 times, focusing on your breath and relaxation with each repetition.

# Marjariasana (Cat-Cow Pose)

This gentle flowing sequence between Cat and Cow poses helps massage the heart and stimulates blood circulation. The rhythmic movement relaxes the mind and body, reducing tension and promoting heart health.

Steps:

- Begin on your hands and knees in a tabletop position. Your wrists should be directly under your shoulders, and your knees should be aligned with your hips. Keep your head in a neutral position, with your eyes looking down at the mat.

- As you inhale, arch your back and tilt your pelvis up towards the ceiling. Lift your tailbone and chest towards the ceiling, allowing your belly to sink towards the floor. This is the Cow Pose. Hold this position for a few breaths, expanding your chest and relaxing your neck.

- As you exhale, round your spine towards the ceiling. Tuck your chin towards your chest, and draw your belly button towards your spine. Imagine you are pulling your belly up towards the ceiling. This is the Cat Pose. Hold this position for a few breaths, feeling a stretch in your back.

- Continue flowing between Cow Pose and Cat Pose with your breath. Inhale for Cow Pose, arching your back, and exhale for Cat Pose, rounding your spine. Flow smoothly between these two positions, syncing your breath with your movements.

- Continue this rhythmic movement for about 5-10 breaths or as long as it feels comfortable. Focus on the fluidity of the motion and the connection between your breath and movement.

- After completing the desired repetitions, come back to a neutral tabletop position with your back in a flat position. Rest for a moment, and then you can transition into other yoga poses or end your practice.

# Paschimottanasana (Seated Forward Bend)

Paschimottanasana calms the mind and stretches the spine and shoulders. It reduces stress and anxiety while massaging and toning the abdominal organs, including the heart. Regular practice enhances overall cardiovascular health.

Steps:

- Sit on the floor with your legs stretched out straight in front of you. Keep your spine erect and your toes flexed towards you. If your lower back is rounding, sit on a folded blanket to lift your hips and tilt your pelvis slightly forward.

- Inhale deeply and raise your arms overhead, lengthening your spine. Feel your spine elongating as you reach toward the ceiling.

- Exhale slowly and lead with your chest, not your head. Imagine your belly button moving towards your thighs rather than your head towards your knees. Keep your back as straight as possible. If you can, hold onto your shins, ankles, or feet. If not, use a yoga strap or belt wrapped around your feet to help you reach.

- Once you have reached your maximum stretch, relax your neck and let your head hang heavy. Hold the pose for a few breaths, breathing deeply and relaxing into the stretch. With each inhalation, lengthen your spine, and with each exhalation, try to deepen the stretch a little further.

- Keep your thighs engaged and press your heels away from you. This action helps to activate your leg muscles and deepen the stretch in your hamstrings.

- To release the pose, inhale and slowly come back up to the sitting position, keeping your back straight. Lower your arms back to your sides.

# Savasana (Corpse Pose)

Savasana is the final relaxation pose, where you lie flat on your back, completely surrendering to the earth. This pose allows your heart rate to slow down, promoting deep relaxation. It’s a moment of stillness that rejuvenates the heart and soul.

Steps:

- Begin by laying down on your yoga mat with your legs extended straight and your arms resting alongside your body.

- Ensure your body is in a straight line, and your feet are hip-width apart. Your palms should be facing up.

- Close your eyes gently and take a few deep, slow breaths to begin to relax your body.

- Start at the top of your head and progressively work your way down through your body, focusing on each part and consciously relaxing it.

- Relax your forehead, release any tension in your eyebrows, and let go of any tension in your eyes, cheeks, and jaw.

- Relax your neck, allowing it to become soft and tension-free.

- Roll your shoulders back and down to release any tension. Feel your shoulder blades sinking into the mat.

- Let your upper arms, forearms, and hands become completely relaxed. Your fingers should naturally curl in a relaxed manner.

- Allow your chest to relax, and feel your ribcage expanding and contracting with each breath.

- Let go of any tension in your abdomen, and let it rise and fall with your breath.

- Relax your hips, thighs, and knees. Release any tension in your calves, shins, and ankles.

- Allow your feet to fall open, and let your toes relax.

- Pay attention to your breath. Breathe naturally and effortlessly.

- Feel the gentle rise and fall of your chest and abdomen with each breath.

- As thoughts arise, acknowledge them without judgment and let them pass, redirecting your attention to your breath.

- Stay in Savasana for at least 5-10 minutes or longer if you like.

- Remain completely still and relaxed, allowing your body and mind to experience deep relaxation.

- To exit the pose, start by gently wiggling your fingers and toes.

- Gradually, roll to one side into a fetal position, keeping your eyes closed.

- Take a few breaths in this fetal position before slowly and mindfully coming up to a seated position.