There was a time when heart disease used to start from the age of 50-55. But today, age is not a factor when it comes to heart diseases. Now many such cases are coming to the fore in which a 20-year-old youth has suffered a heart attack. Is it because we have carried the burden of the whole world on our shoulders? Or is it because we do not eat on time and instead we prefer to eat junk food with zero nutritional value? There can be many reasons for this, but all these reasons mostly end up in unhealthy lifestyles. But, fortunately, there is still a lot we can do about it, and living and following a healthy lifestyle is easier than many people think. How much better if we tell you about some easy stretches and breathing exercises? Through Yoga in Bali, you can learn yoga and get complete information about yoga. The great yoga gurus in India created these yoga asanas to keep the body as well as the mind fit. These yoga asanas are also very effective in keeping the heart healthy and yogasanas can be practiced to avoid heart disease. These yoga asanas also do not have any side effects, so in this article, we will give you information about 7 yoga asanas that keep the heart healthy. The risk of heart disease can be avoided to a great extent by the practice of these yoga asanas.
Yoga For Healthy Heart
Yoga is the study of life, it is the study of your body, breath, mind, soul, memory, and ego. The Guru who gets this study done is also your subconscious mind itself. Apart from knowledge and philosophy, yoga is a combination of many asanas and many breathing exercises. This is the vip escort highest state of Dhyana or meditation. Every yoga posture has some special effect on the respiratory system. Because of this effect, it also affects the heart, these benefits include:
- blood pressure returns to normal
- increases lung capacity
- Bad cholesterol level decreases
- Yoga also helps in dealing with stress, tension, anxiety, and depression, which is probably the reason why yoga is able to heal heart patients.
Yoga asanas for a healthy heart:
1. Tadasana / Mountain Pose
Tadasana is mostly done at the beginning of a yoga session. This is the best yoga posture for stretching and preparing the body for yoga. Even though this asana is done for warm-up, there are many health benefits of doing this asana. It can also bring your abs to the right tone.
Yoga scientists believe that Tadasana is the root of all asanas. This asana not only works on the muscles but also helps in improving posture. This asana removes pain in the body. This posture improves the blood circulation system of the heart patient by stretching the chest muscles. This posture can also prevent heart diseases from occurring.
Method of doing Tadasana:
- Stand straight and keep a slight distance between the two legs.
- While both hands should also remain a little away from the body.
- Strengthen the muscles of the thighs. Leave the shoulders loose.
- Keep the back straight. Try standing on your toes.
- Do not put pressure on the lower abdomen at all. Look at the front.
- Gently press inward on your thighs.
- Try to get up while stretching the waist.
- Breathe in and stretch the shoulders, arms, and chest upwards, the pressure of the body will remain on the toes of the feet.
- Feel the stretch in the body from head to toe, stay in this position for a few seconds.
- After this, while exhaling, become normal.
2. Vrikshasana / Tree Pose
Vrikshasana is a Sanskrit language word. Its literal meaning is a tree, that is, a seat like a tree. In this asana, the body of the yogi assumes the position of a tree and tries to absorb the same gravity and vastness. Vrikshasana is a yoga asana that helps in bringing stability, balance, and stamina to your body, this asana should be done at least 5 times on each leg. Vrikshasana is the beginning level asana of hatha yoga.
With regular practice of Vrikshasana
- Ankle
- thighs,
- calf
- ribs
get stronger. whereas
- the groin
- thighs
- shoulders
- chest
- gets a good stretch.
Regular practice of Vrikshasana has also been said to be better for heart patients. This asana gives a mild stretch to the chest muscles. For this reason, doctors also recommend doing this yogasana regularly.
Method of doing Vrikshasana:
- Stand straight on the yoga mat in a careful posture and bring both hands near the thighs.
- Now slowly bend the right knee and place it on the left thigh.
- During this, keep the left leg firmly fixed on the ground, keep the left leg absolutely straight and normalize the speed of breath.
- Inhaling slowly, raise both hands upwards.
- Take both hands up and make the posture of ‘Namaskar’.
- Keep your eyes fixed on a distant object and maintain balance.
- Keep the spine straight, the body will remain strong as well as flexible.
- Keep taking deep breaths inward.
- While exhaling, leave the body loose.
- Slowly bring the hands down, then put the right leg on the ground as well.
- Stand as you were standing before the asana, now repeat the same process with the left leg.
3. Trikonasana / Triangle Pose
Trikonasana is an important posture of yoga science, Trikonasana is a word taken from the Sanskrit language. It means in Hindi, the posture of three angles. While doing this asana, the muscles of the body get stretched at three different angles, which is why this asana is called Trikonasana. Yoga scientists have created Trikonasana with this thought in mind. This asana gives simultaneous stretching of the body from three different angles and helps in running the normal function of the whole body better, the duration of doing this asana is said to be 30 seconds, repeating it 3-5 times daily Can be done with one leg. Regular practice of Trikonasana strengthens the ankles, thighs, and knees, it stretches the ankles, groin, thighs, shoulders, knees, hips, calves, hamstrings, thorax, and ribs, this asana also reduces stress, tension, and depression Can do. All these mental problems are considered to be the main cause of heart diseases, if these problems can be reduced then definitely this asana can eliminate the main cause of heart diseases.
Trikonasana method:
- Stand straight on the yoga mat.
- Make a gap of 3.5 to 4 feet between the two legs.
- The right leg should be out at 90 degrees and the left leg should be kept at 15 degrees.
- Now keep the center point of your right heel in line with the center of the arch of the left foot, making sure that your foot is pressing the ground.
- The weight of the body should be falling equally on both feet.
- Take a deep breath and exhale slowly, while exhaling twist the body from the bottom of the hips to the right.
- While turning the body, the waist will remain straight.
- Raise the left hand up and touch the ground with the right hand, both hands together will form a straight line.
- Keep the right hand on the shin, ankle, or right leg resting on the ground, and the hand should be wherever it is, but the side of the waist should not deteriorate.
- The left hand will be stretched over the shoulder towards the ceiling, keeping the head in normal position or keeping it turned to the left.
- In an ideal situation, your vision will be fixed on the left palm.
- Now the body should be tilted to the side, neither forward nor backward.
- Your chest and pelvis should be wide and open, stretch as far as possible, and focus on keeping the body stable.
- Keep taking long and deep breaths, and feel the body become more relaxed as you exhale.
- Inhaling deeply, relax the body, drop the hands to the sides and straighten the legs, repeat the same process with the left leg.
4. Virabhadrasana / Warrior Pose
In yoga science, Virabhadrasana is called the posture of warriors. This asana is considered the basis of Power Yoga. Virabhadrasana is considered the beginner-level posture, Virabhadrasana is also called Warrior Pose in the English language, and it is also called the posture of warriors. Practicing Virabhadrasana is recommended for those people who want to get strength and energy in their body, Virabhadrasana also helps in removing cardiovascular diseases in the body. It can also effectively remove the problem of blockage in the veins. It can reduce the risk of heart disease to a great extent by increasing blood circulation throughout the body.
With the practice of Virabhadrasana
- heel
- thighs
- shoulders
- calf
- Hand
- the back etc. becomes strong.
Whereas, with the practice of Virabhadrasana
- ankle
- Navel
- groin
- thighs
- shoulders
- Lungs
- calf
- neck muscles
- Neck
But the tension comes.
Method of doing Virabhadrasana:
- Spread a yoga mat and stand straight on it, and get into a Tadasana posture.
- Make a difference of 3 to 3.5 feet between both feet.
- Raise both hands upwards and bring them parallel to the ground, take the palms of both hands above the head and join them together.
- Turn the toes of the right foot to a 90-degree angle, then, turn the toes of the left foot to a 45-degree angle and keep the feet still.
- Rotate the upper torso towards the right leg, by now the mouth would also have turned at an angle of 90 degrees.
- Bend the knee of the right leg to form a 90-degree angle, bringing the right thigh parallel to the floor. The left leg will remain straight.
- Tilt the head back and look upwards, stay in this position for 30 to 60 seconds.
- Now come back to the old position, now do this whole process with the other leg as well.
6. Marjaryasana (Cat Pose)
Marjaryasana or Marjari asana is a forward-bending and backward-twisting yoga asana, which stretches the spine. This stretch helps your spine to become more flexible, besides this asana also helps to stretch and strengthen the spine. Performing Margari Asana requires you to pull your navel inward, which helps in reducing unnecessary fat from your belly in the long run. This will reduce your belly fat. This asana helps in toning the abdomen slowly but surely. This asana is recommended for those people who are at risk of heart disease due to obesity. With the regular practice of this asana, the fat around the chest and abdomen starts reducing at a slow pace.
Method of doing Marjayasana:
- Spread a yoga mat on the floor and sit on both your knees, you can also sit in Vajrasana posture to do this asana.
- Now keep both your hands facing forward on the floor.
- Putting a little weight on both hands, lift your hips up.
- Straighten the thighs upwards and make a 90-degree angle at the knees of the legs, your chest will be parallel to the floor and you will appear like a cat.
- Now take a long breath and tilt your head backward.
- Push your navel from bottom to top.
- With this, raise the tailbone (lower part of the spine).
- Now while exhaling, tilt your head down.
- Try to touch the chin of your mouth to your chest, in this case, look at the distance between your knees.
- Keep in mind that your hands should not bend in this posture, keep your breath long and deep.
- Turn your head backward and repeat this process, you repeat this action 10-20 times.
7. Downward Dog Pose / Adho Mukha Svanasana
Yoga science has learned Adhomukha Svanasana from a dog or dog, dogs often do stretching in this pose to relieve body fatigue, believe me, it is one of the best asanas told for stretching in the body. If the position of the body formed in Adhomukha Svanasana is reversed, then it becomes Naukasana, we all know that Naukasana (Navasana) strengthens the lower abdominal muscles in the body as well as supports the spine, this yoga practice Those who do it also get the same benefits. This helps in strengthening and stretching these muscles. With its practice, extra fat in the stomach can also be reduced in a few days. Doctors also advise heart patients to do this asana, but those who have a pacemaker, etc. should not do this asana without a doctor’s advice.
Method of doing Adhomukha Svanasana:
- Lie on your stomach on the yoga mat, then while inhaling, raise the body with the help of your legs and hands.
- Now the body will come in a table-like shape.
- While exhaling, slowly raise the hips upwards.
- Keeping the elbows and knees rigid, ensure that the body comes in the shape of an inverted ‘V’.
- During the practice of this asana, the shoulders and hands should remain in a straight line, the feet will remain in line with the hips and the ankles will remain outside.
- Press the hands down toward the ground.
- Try to stretch the neck.
- Keep touching the ears and the inner part of the hands.
- Try to focus your gaze on the navel, and stay in this position for a few seconds.
- After that, rest the knees on the ground and come back again in a table-like position.
