Your heart beats stronger with yoga
"Yoga began with the first person wanting to be healthy and happy," someone once said. And a happy 'you' is the secret to a healthy heart. "Yoga is not merely about a few asanas," says yoga expert and senior consultant cardiologist. "It is a combination of all the components of a healthy lifestyle-low-fat diet, physical exercise, stress management, not smoking-everything that will keep your heart in fine fettle," . According to research from Yale University School of Medicine, people who practice yoga and meditation thrice a week may reduce their blood pressure and most importantly, their risk of heart disease. A great deal of other scientific evidence also supports the therapeutic effect of this age-old practice on the heart. Here are some important ones:
Controlling BP Yoga helps us cope better with stress and anxiety through blood pressure regulation. "It brings back the sensitivity of the BP-regulating nerves in patients with hypertension and keeps BP stable,".
Regulating stress hormones
"Yoga brings down the levels of stress hormones-cortisol and catecholamine's. While cortisol increases blood sugar levels, catecholamine's can lead to high BP and heart rate irregularity- both modifiable risk factors for heart disease," .
Increasing heart rate variability
In healthy individuals, heart rate variability (HRV)-the beat-to-beat changes in heart rate-is high. Whereas cardiac abnormalities lead to a low HRV, in yoga practitioners HRV is higher than in non-practitioners, according to a study published in the International Journal of Medical Engineering and Informatics (2010). Here are a few heart-healthy yoga asanas you can practice at home with help from a good yoga trainer.
Uttanpadasana
This asana has a therapeutic value for those suffering from diabetes, constipation, indigestion and nerve-related problems. It also corrects pancreatic malfunction and prevents hernia.
How to do it: Lie flat on your back, keeping your knees and feet together, arms by your side on the floor, palms facing downward. Breathe normally. Exhale and slowly raise both legs together until they are at a 30 to 40 degree angle from the floor. Your butt and back should rest on the ground. Exhale and slowly lower your feet to the floor to release the pose.
Make it easier: Slide arms under your hip to support the lower spine and bend the knees slightly.
Keep in mind: Do not practice this pose more than 5 times a day. Those with a spinal injury should consult their doctor before starting on this asana and do it raising just one leg at a time.
This pose improves digestion and aids blood circulation in your brain.
How to do it: Stand erect with feet together. Raise your arms above your head. Inhale as you raise arms. Now bend forward, exhaling as you come down and allow your hands to touch your feet without bending your knees and ankles. Try to touch your knees with your forehead.
Make it easier: You can keep your knees slightly bent. But work on straightening the spine.
Keep in mind: Listen to your body while you stretch, else you may hurt yourself.
Paschimottanasana
This pose relieves problems of sciatica and invigorates the nervous system.
How to do it: Sit straight with your legs together, stretched out and feet pointed towards the ceiling. Inhale and stretch your arms up over your head. Exhale, extend forward from the hips and bring your hands down. Catch hold of your big toes with index fingers, pull heels with your hands and place elbows on the ground. Try to touch the knees with your forehead without bending them.
Make it easier: Do it by bending the knees slightly. If you cannot reach your feet, let your hands fall comfortably on the shins or thighs, or rest them alongside the legs on the floor.
Keep in mind: Make sure your back is straight, not rigid. Bend from the hip area. "If you have lower back pain you should avoid this pose," says yoga experts..
Matsyasana
Traditionally this asana is known as 'destroyer of all diseases'. Besides improving your respiratory faculties and relieving you of constipation, it takes away anxiety and fatigue too.
How to do it: Sit in the lotus pose by keeping the right foot over the left thigh and the left foot over the right thigh. Lie down on your back. Raise the trunk with the help of your elbows and head. Reach out to hold both toes.
Make it easier: This is not an easy pose. "If you find it difficult to sit in the lotus pose, try a simple crosslegged one," suggests.
Keep in mind: Be careful while doing this asana. Make sure you keep the abdominal muscles tucked in to protect your spine.
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