Yoga to improve cardiac health
Strengthening the heart through yoga is a conscious endeavor that demands awareness and mindfulness. Often, our heart's well-being is compromised due to neglect and a lack of understanding. To embark on a journey toward a healthier heart, it's crucial to maintain a relaxed mind and a sense of inner calm. Factors such as depression, anxiety, an unhealthy diet, inadequate nutrition, and erratic lifestyles should be consciously avoided or eliminated from our lives. Yoga, a holistic wellness practice, serves as a powerful tool that nurtures physical, mental, and spiritual health.
Himalayan Siddhaa Akshar, yoga guru, founder of Akshar Yoga Kendraa says, “Before delving into the heart-strengthening yoga poses (asanas), it's imperative to prepare your body adequately. Sukshma Vyayam, subtle exercises, serve as an excellent warm-up routine to prime your body for the following asanas. Select any five asanas from the list below and aim to hold each posture for 15 to 30 seconds.”
Vajrasana: Thunderbolt Pose
Begin by kneeling down, resting your pelvis on your heels.
Place your palms on your knees with your palms facing upward.
Malasana: Waste Evacuation Pose
Squat down and bring your palms together in front of your chest.
Utilize your elbows to gently push your thighs outward.
Santolanasana: Plank Pose
Lie on your stomach.
Position your palms beneath your shoulders and lift your upper body, pelvis, and knees off the ground.
Adomukhi Svanasana: Downward Dog Pose
Start on all fours, ensuring that your palms are under your shoulders and knees are beneath your hips.
Lift your hips upward, straighten your knees and elbows, forming an inverted 'V' shape.
Bhujangasana: Cobra Pose
Lie flat on your stomach.
Place your palms under your shoulders.
Inhale deeply, hold your breath (Kumbakh), and then lift your head, chest, and shoulders. Keep your navel down.
Vrikshasana: Tree Pose
Begin in Samasthiti.
Place your right foot on your left inner thigh, finding your balance.
Join your palms in Pranam Mudra at your heart chakra.
Tadasana: Mountain Pose
Stand tall with your feet parallel and weight evenly distributed on both feet. Keep your hands by your sides.
Samakonasana: Equal Angle Pose
Start in Samasthiti.
Gradually tilt your upper body forward at your pelvis.
Lower your upper body until it's parallel to the ground and extend your arms forward.
Sarvangasana: Shoulder Stand Pose
Lie on your back and lift your legs and pelvis.
Strive to create a straight line from your shoulders to your feet, aiming to touch your chin to your chest. Focus your gaze toward your feet.
Halasana Plough Pose
Lie on your back.
Lift your middle and lower back and bring your toes to touch the floor behind you.
Savitri Asana
Kneel on your yoga mat with knees and heels parallel.
Straighten your back, lift both arms upward, and gaze forward.
Ustrasana: Camel Pose
Kneel on your yoga mat and place your hands on your hips.
Slide your palms back over your feet until your arms are straight.
Keep your neck in a neutral position.
Sethu Bandhasana: Bridge Pose
Lie down, bend your legs, and attempt to hold your ankles.
Inhale and lift your pelvis as much as possible.
Anandasana: Corpse Pose
Lie down in a prone position on a comfortable surface or yoga mat.
Close your eyes and use deep breaths to induce a deep state of relaxation.
