People have practiced yoga for thousands of years. While it may have evolved as a way to achieve greater self-understanding, researchers today recognize its health benefits as well. A 2010 study by the University of California found yoga to be an effective addition for non-pharmacological therapy for heart failure patients. Yoga practice provided a calming effect that aided the recovery process. A yoga workout for the heart incorporates the poses that will provide the greatest benefit.
Benefits
Yoga workouts benefit the heart by helping you relieve stress. Stress taxes the heart and body, increasing your risk for developing chronic disease. Yoga can reduce your risk by lowering your blood pressure and heart rate, says MayoClinic.com. Correct yoga practice emphasizes the importance of proper breathing. A 2001 study by the Chaim Sheba Medical Center in Israel found that breathing control lowered blood pressure by 5 mm Hg for systolic blood pressure, the top number of your blood pressure reading. Diastolic blood pressure or the lower number, dropped by 2.7 mm Hg after eight weeks.
Poses
Several yoga poses provide therapeutic benefits for the heart by lowering blood pressure. The Yoga Journal website identifies several reclining poses that can calm you. The reclining big toe pose, for example, provides a gentle stretch for your hamstrings, back and hips which you may find quite soothing. The pose involves lying on your mat and extending one leg straight up. You can either hold onto your toe with your hand or use a yoga strap to allow you to experience the pose even if you are not flexible enough. Other seated poses, such as the hero pose or easy pose, relax you with positions that you will hold for a few moments while drawing your focus within.
Pranayama
Yoga pranayama means "extension of the prana," or breath. As simple as it sounds, it can have profound impacts on your cardiovascular health. This aspect of yoga focuses on breathing to create mind-body awareness. A good yoga workout for your heart that you can practice any time involves focusing on your breath as you lie in corpse pose. This pose often is included in yoga workouts to end a practice. It involves lying on your mat with your arms at your sides. You let your body go, not forcing yourself to maintain a position. You simply relax and close your eyes. Your awareness is focused on your breath. You can stay in this position for as long as you need.
Daily Practice
You can do your yoga workout every day. You might find it is a pleasant way to end your day and let go of its stresses. You can also practice pranayama exercises any time you need to control your stress. This is part of what makes yoga so beneficial for the heart. It is there when you need it. You may also find it easier to concentrate on your practice with daily workouts.
References
- "Journal of Cardiac Failure"; Yoga in Heart Failure Patients: Pilot Study; J. Howei-Esquivel, et al.; September 2010
- MayoClinic.com: Yoga: Tap into the Many Health Benefits of Yoga
- "Journal of Human Hypertension"; Breathing-Control Lowers Blood Pressure; E. Grossman, et al.; April 2001
- Yoga Journal: High Blood Pressure
- Yoga Journal: Breathing Lessons
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