Heart and Yoga
Our heart is a strong muscle that pumps blood to your body. an average man’s heart is almost equal to his fist.
Yoga is an ancient technique to promote overall health that has gone around for thousands of years and involves posture, breathing, and meditation.
“Yoga” means – Union In Sanskrit – Bringing the mind, body, and soul into one goal
Our heart has two parts, the first is the top chamber (atrium) and the second bottom chamber (ventricle).
The right side pumps the blood so that it can carry oxygen to the lungs and the left part pumps oxygen from our arteries’ blood throughout the body.
People age 65 and older are at a much higher risk of a heart attack because of stored bad fat, cholesterol, and triglyceride
Anxiety, chronic stress, and depression are things that increase your chance of heart disease.
Moreover, it increases the risk of cardiovascular problems, so make sure to take care of your heart through yoga, food, etc
Yoga helps individuals manage stress and anxiety and lowers the risk of depression, which is beneficial for our overall health.
Is Yoga Beneficial for Individuals with Heart Conditions?
Yoga is beneficial, especially for older individuals who are more at risk of heart disease, engaging in physical activity can maintain wellness.
Indian Health Journal, reveal that individuals who participate in cardiac rehab program show better blood flow and lower level of cholesterol, than a normal person.
Yoga is a combination of several physical poses or asanas, breathing techniques, and meditation.
It is generally safe (when it is done properly) for all individuals, and no special tools are needed, just need loose and comfortable
Each yoga has its different and unique pros that affect their overall health including:
- Lowering blood pressure: can reduce high BP, because it includes breathing technique.
- promote blood circulation: Yoga and physical exercise, promote blood circulation.
- Increase lung capacity: Some yoga-like Kumbhaka are capable of increasing lung capacity.
- prevent clots in veins: Several postures in yoga with proper breathing can prevent the formation of blood clots.
- Boost immune system: By reducing stress, removing toxins material from the lungs, etc. it can boost immunity.
- Promote heart health: Through several ways like reducing stress, removing toxicity, and maintaining physical and mental health it promotes heart wellness.
- Reduce stress: It can reduce stress by depressing the cortisol level (a stress hormone) and promoting feel-good hormones.
Several studies have shown that practising yoga regularly may have reduced blood pressure, cholesterol, and blood sugar levels.
Overall, yoga is beneficial for all individuals just make sure to do it slowly and enhance it gradually.
Yoga asanas for a Healthy Heart
Yoga is an ancient technique that includes breathing techniques, focus, meditation, and asanas and brings awareness of the body.
Daily yoga practice play a vital role in maintaining stress level, blood pressure, etc, Each yoga has different benefits including:
It is known as a heart-opening pose, the foundation of almost every difficult style of yoga, In addition to improved flexibility, and balance.
- Strengthen and stretch the thighs, ankles, and knees
- Help relieve stress, anxiety, and depression
- Improves digestion system
- Stretch hips, chest, calves, shoulders, and spine
- Good for heart patients make sure, don’t push yourself so hard (take it easy)
It is one of the best yoga exercises that everyone can do easily, where proper breathing are included which reduce stress level.
How To Do Anulom Vilom
- sit comfortably
- Lift right hand to close right nostril, now inhale breath from lifted nostril
- Hold your breath for 8 to 10 seconds (4)
- then exhale it from the right nostril (while exhaling lift nostrils should be closed
- Now, inhale from the right nostril, hold for a few seconds, then exhale it from the left nostril
- repeat this process 8 to 10 times a day
It reduces stress level by depressing cortisol level, helps in improving sleep quality and reduce the chance of headache.
Also prevents blockage, by improving the blood flow, and protects against heart diseases like stroke, and attack.
It is one of the popular yoga asanas that reduces belly fat, brings relief from back pain, stretches the chest, and invigorates the heart.
How To Do Cobra Pose
- Lie on the floor, touch your elbows to the side of your body
- inhale, lift head and cheese off the floor, keeping lower ribs on the floor
- straighten arms to lift chest up only as much as comfortable
- Keep your tights down firmly on the floor
- Hold this position for a few sec
- exhale and lower back to the floor
- Repeat the technique several times
Seated Forwards Bend Pose
This asana can bring calmness, relieve stress, and stretch the back, hips and leg muscles.
How To Do Seated Forwards Bend Pose
- Sit on the ground with straight-forward legs
- Keep your back straight
- Raise your arms up overheads, and inhale breath
- Now exhale, and move your hands towards your feet
- Hold this position for a few sec
- Come back upright position while exhaling
- Repeat the position 2 to 3 times
Cautions – Should avoid it if you suffering from neck injuries, back injuries, or if you are a beginner.
If it is not possible then first get to know about the same postures so that you do not make that mistake, which increases your chances of getting injured.
Surya namaskar is one of the greatest and most popular asanas because it includes 12 asanas.
Standing forward bend, equestrian pose, stick pose, salute with eight-part of the body, cobra pose, downward-facing dog, and repeat the same
It has many pros which include:
- Improves blood circulation
- Strengthen the heart
- Keep you away from illness, diseases
- Stretch your overall body stretcher
- Best for (those who suffer from back pain)
- Tones the spine neck, shoulders, arms, hands, wrist, back, and leg muscles I mean, it’s overall therapy.
- Improve your stamina, strengthen your abdominal muscles, and increase your mental, physical, and social awareness.
Heart-Healthy Diet: What to Eat and What to Avoid
Food to Eat
Green leafy vegetables: Like kale, spinach, arugula, romaine lettuce, Broccoli, and Swiss chard these all load with:
- Oats: help in reducing bad cholesterol level
- Salmon fish: provides omega-3 fatty acids, and healthy fats which are good for health health
- Walnuts: Bring healthy fat, manganese, copper, magnesium, and antioxidants (6)
- beans: loaded with fibre, vitamins, and minerals
- Avocado: helps in reducing bad cholesterol level
- Seeds: chia, and flax seeds are loaded with omega-3 fatty acids, antioxidants, etc.
- Blueberries: packed with antioxidants (prevent free radicals)
- Dark chocolate: is loaded with omega3, and antioxidants, Make sure to avoid overdoing it, as it affects your sleep
- Seasonal fruits: apple, banana, orange, guava, peaches, which are high in fibre, and low in calories, etc
Food to Avoid
Here are some common that heart patients or you should avoid over-consuming including:
- Processed meat: is loaded with cholesterol, which increases the chance of heart disease.
- fat dairy products: whole milk, butter, and cheese, are loaded with saturated fat.
- fried food: Don’t know how many times it is fried in oils, which makes it super unhealthy
- Salt: Excessive salt brings high blood pressure, which triggers veins.
- Excessive alcohol: is quite dangerous for our liver, pancreas, heart, and other organs.
What About – Yoga after a heart attack
Yes, you can do yoga after a heart attack but don’t push yourself so hard to take each and every step easily and gently.
You can do this yoga, for example (Anulom velom, kapalbhati, meditation is the best way to control your anger (hormones), and tree pose).
Consult your doctor before starting any exercise, and consuming food, it ensure your safety and reduces the chance of heart disease.
Yoga offers several benefits for heart health including improve circulation, reduced stress, and enhanced balance, and flexibility.
Consult your healthcare provider, if you notice any heart attack signs like left hand pain, back pain, or discomfort.
Several vitamins, minerals, proteins, omega-3, and antioxidants are good for health health.