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7 Yoga Poses for a Happy Heart

By :Apoorva Rao 0 comments
7 Yoga Poses for a Happy Heart

It is common knowledge that yoga can make you more flexible and toned, but did you know that regular yoga practice can improve your cardiovascular health as well? Any exercise routine that raises your heart rate is good for your heart health; however, yoga has the added benefits of relaxing your mind and reducing stress. Managing stress is also a very critical factor in improving your cardiovascular health. The ancient practice of yoga can lower your blood pressure and blood sugar levels.

Practising yoga requires you to perform asanas while coordinating your physical movement with your breath (pranayama). The pranayamas (breathing exercises) vitalise the body, which directly works on your parasympathetic brain. The parasympathetic brain prepares the body for a “rest and digest” response during any potential danger. In simple terms, the parasympathetic nervous system restricts you from taxing your body and restores calmness in you. This really helps in managing stress levels. 

When your body is stressed, it produces stress hormones such as cortisol and adrenaline. These hormones cause the arteries to shrink, which raises your blood pressure. Stress and depression often lead to a cardiac event like a heart attack and the need for bypass surgery. The mind-body connection of yoga brings balance to your physical and mental health. Yoga can help partly in the overall treatment of cardiac issues. 

1. Ustrasana

Ustrasana is a back-bending pose that stretches your shoulders and back to open up your chest. It is an excellent pose for posture correction. This pose will stretch and tone your entire front body muscles like front thighs, abdomen, chest, and neck.

  1. Stand on your knees and keep your toes pointed behind, straight.
  2. Place both your palms on your lower back, keep your fingers pointing downwards.
  3. Do a backbend and look behind.
  4. Slowly, one by one, hold your ankles with your respective hands.
  5. Hold the pose for 30-60 seconds.

2. Surya Namaskar

Surya Namasakar is the ultimate asana series. It raises your heart rate; therefore, it is good for your cardiovascular health. It will stretch and strengthen your muscles, thus helping your muscular system. It will also raise your body temperature and can be done as a warm-up before your yoga routine. Surya Namaskar is a complete workout.

  1. Stand in Tadasana and join your hands in a Namaskar Mudra in front of your chest.
  2. Inhale, raise your arms and do a backbend.
  3. Exhale, do a forward bend.
  4. Inhale, take your right leg behind, drop your right knee on the floor – Ashwa Sanchalanasana.
  5. Exhale, take left leg behind to come in Uttishtha Chaturanga Dandasana.
  6. Hold your breath, drop your knees and chest on the floor – Ashtanga Namaskar.
  7. Inhale, straighten your arms – Bhujangasana.
  8. Exhale, stand on your toes and push your tailbone up – Mountain Pose.
  9. Inhale, place your right foot between your palms – Ashwa Sanchalanasana.
  10. Exhale, place your left foot in between your palms while bending forward.
  11. Inhale, do a backbend.
  12. Exhale, Namaskar Mudra.

3. Dhanurasana

Dhanurasana is a prone posture that stretches your entire front body. Dhanurasana helps in relieving menstrual discomforts like cramps and mood swings by balancing your hormones. It also stimulates abdominal organs, improving your overall digestion and elimination process.

  1. Lie down on your front. Bend both your knees and bring your hands back so that you hold your ankles with your hands.
  2. Now, raise your knees and upper body as you stretch your neck up, like a bow.
  3. Hold the pose for 30-60 seconds.

4. Uttanasana

Uttanasana strengthens your legs and improves your digestion. This pose will stretch your hamstring, calf, and back muscles and allow the blood to flow towards your head, improving your mental health. 

  1. From Tadasana, raise your arms up as you inhale and bend forward as you exhale.
  2. Hold your ankles and pull your body towards your legs. Try to touch your head to your shins.
  3. Hold the pose for 30-60 seconds.

5. Ardha Matsyendrasana

Ardha Matsyendrasana is a seated twisting pose. This pose is advised to people who are diabetic or prediabetic, as it stimulates your pancreas and releases insulin in the blood.

  1. Sit in Dandasana. For this, straighten your legs and spine, and roll your shoulders back.
  2. Bend your right knee, place your right foot beside your left knee on the left side of your left leg. Bend your left knee to place your left foot beside your right hip.
  3. Stretch your left hand up, twist from your abdomen, and hold your right ankle with your left hand. Make sure your left shoulder is on the right side of your right knee.
  4. Hold the pose for 30-60 seconds. Repeat on the other side.

6. Setu Bandhasana

Setu Bandhasana is an excellent posture for strengthening your back and hip. It will rapidly relieve back pain. This pose is also known to improve the functioning of the thyroid gland and manage your metabolism.

  1. Lie down on your back. Bend your knees, keep your feet hip-width apart.
  2. Keep your hands beside your body, palms facing downwards.
  3. As you inhale, raise your hips off the floor.
  4. Hold the pose for 30-60 seconds.

7. Gomukhasana

Gomukhasana stretches your buttocks and opens up your chest, which improves your lung capacity. It also stretches your shoulders really well and relieves muscle stiffness in the shoulder region.

  1. Sit in Dandasana. Bend your right knee and place your right foot beside your left hip.
  2. Bend your left knee and place your left foot beside your right hip. Your right knee is above your left knee.
  3. Bring your right hand above your head and bend your elbow. Simultaneously, take your left hand behind you and bend your left elbow so that you hold both your hands behind you.
  4. Hold the pose for 1 minute and repeat on the other side.


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