7 Heart-Healthy Yoga Poses for a Stronger Heart

On this World Heart Day, let’s learn 7 yoga poses for the heart, which will cool your heart and lower the blood pressure levels, as well as boost the overall functioning of the heart. If you already have any kind of heart-related problems, make sure you ensure you consult with your healthcare provider before performing these yoga poses.

1. Bridge pose

This yoga pose for heart health will stretch your chest, shoulders and spine. The way to accomplish it is to lie down in a supine position, bend the legs, elevate the hips but keep your feet flat on the floor. Take a few seconds holding the pose, then come back to the starting position. Approaching your period with some small relaxations will allow your blood to flow better to the heart and lungs; thus, it will be easier for your heart to pump the blood. Plus, it is a gentle backbend that calms the mind and lowers anxiety levels—two things necessary to maintaining a healthy heart. 

2. Cobra pose

The cobra pose strengthens your back and expands your chest muscles so you can breathe more easily. Sit and put your palms on the floor; lift your upper body and lie down on your stomach. Repeat 4-5 times, coming back to the starting position. It would also increase your lungs and help your heart get more oxygen. It also helps your heart and can lower blood pressure—all of which can help keep your heart healthy.

3. Downward facing dog

One of the most known yoga poses. It works your whole body—your arms, legs and spine. This is great for improving blood flow to the heart and brain, which are super important for your heart health. It also soothed the nervous system, lowering blood pressure and heart rate. Begin on your hands and knees to perform this pose. Put your fingers wide and press your fingers into your palms. Try to make your body into an inverted ‘V’ shape, with your feet hip-width apart and heels touching the floor. Perform this pose with your spine not bending.

4. Tree pose

This balancing yoga pose is also meant to strengthen your legs. But it can even help your heart health. It promotes good, strong breathing that gets more oxygen to your heart and blood vessels. On top of this, it also assists in the alleviation of stress and anxiety, which are essential for bettering cardiovascular health because they help reduce stress and anxieties. Put your right foot on the inner thigh of the left leg, and stand on the left leg. Make sure that when you do hold the pose, you engage your core muscles, and hold the pose for a few seconds.

5. Triangle pose

It stretches the legs, hips, and chest. Chosen for improving lung function, it stretches chest muscles, thus facilitating a better breathing process. Doctors say increased oxygen flow also helps the cardiovascular system work less, enabling it to function more efficiently. Not only that, triangle pose may also lower blood pressure and reduce stress, which may help your heart overall. Take your stance and stand with your feet a little more than shoulder width apart. Place your palms down at shoulder height and extend your arms. As you bend to the left, you can extend your left hand and place it behind the foot between your shin and your foot. Look to the right arm, extended overhead. Repeat on the other side; hold the pose.

6. Chair pose

It’s a standing squat pose that’s great for strengthening your legs, core and arms. While it may look simple, this posture strengthens the muscles of the lower body, stimulating the heart as you hold it. Chair pose increases heart rate and therefore enhances the functions of your cardiovascular system: blood circulation and endurance. To do this, you stand with your feet together, bend your knees and raise your arms above your head. Keep your weight in your heels and your chest up. In the starting position, straighten your legs, hold the position for 30 seconds and return to the starting position.

7. Cat cow pose

This gentle flow involves switching between two poses: rounding your spine (cat) and arching your back (cow). This is done on your hands and knees and the movement stretches your spine and chest, helping improve the blood circulation. Reduced stress and tension help lower blood pressure levels, as well as physical stress caused by childbirth. In this pose, we can release stress and support a healthy heart. Place your hands shoulder-distance with your knees directly under your hips. Bring your head up, curve your lower back and inhale. Once you are done, exhale deeply and pull your abdomen in, and you are good. Repeat the pose.

Conclusion

If you include these 7 heart-healthy yoga poses in your routine, significantly you can positively affect your cardiovascular health and overall well-being. Practicing regularly also strengthens the heart and decreases stress and flexes. While embracing these poses, listen to what your body wants to do and move on your own time. As always, take it one step at a time; every small step brings you closer to becoming healthier. It’s time to get started today and enjoy the benefits of yoga for a stronger, healthier heart!