Yoga asanas to boost your heart health

Yoga combines physical movement, breath control, and mindfulness, all of which help regulate the nervous system. Stress activates the sympathetic nervous system, leading to increased heart rate, high blood pressure, and muscle tension. Yoga counteracts this by stimulating the parasympathetic nervous system, promoting relaxation, reducing cortisol levels, and improving oxygen flow throughout the body.

Certain yoga asanas, especially those focusing on deep breathing and gentle stretches, can calm the mind, ease anxiety, and improve heart health by lowering blood pressure, enhancing circulation, and reducing inflammation.

1. Uttanasana

Stand straightNow, slowly bend forward

The goal is to place your palms on the floor (folding your body in half)

Touching your toes may also be enough if you are unable to bend far enough.

2. Vrikshasana

Stand straight

Raise your arms the hold them straight toward the ceiling

Now lift either one of your legs and place your feet on the other thigh

You can rest your right foot on the left knee on the side or anywhere from that to the thigh

Ideally, your foot should be as far up on your thigh as it can get

Hold this position for 30 seconds and repeat 4-5 times minimum

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3. Tadasana

Stand straight with your legs at the same distance as your shoulders

Lift your hands toward the ceiling

Open your palms and stretch as far up as possible

At this point, join your hands and entangle them forcing your palms to face the ceiling

You are encouraged to look upwards

Hold this stretch for 10 seconds and repeat 3-5 times

4. Balasana

Sit straight with your legs folded

At this point, your feet are supposed to be facing upwards

Now, slowly bend your torso forward on the floor

At this point, your arms should be extending forward as well, as far as possible

Your face should also be facing the floor as well as your palms

Your calves, forehead, and palms should all be touching the ground in this position

As it only stretches your body and is a resting pose, it provides comfort and relaxation

Hold this position for 10-15 seconds and perform 4-5 sets daily.

5. Bhujangasana

Lie on the floor, face facing the ground

Now, place your palms on your sides and slowly lift your torso

At this point, the only body parts touching the ground should be your palms and lower body

Hold this position for 30 seconds and release

Repeat 3-4 times daily

6. Setu bandhasana

Put your feet firmly on the ground while lying down on your back with the knees bent

Legs should remain hip-width apart at this point

With the palms facing down, position your hands at your sides

Inhale, then gently lift your hips off the floor while rolling your spine up

Press your feet firmly into the ground

To raise your hips higher, try to tighten your hips

Return to your normal position after holding this position for 4–8 breaths