Yoga For Heart Health: 8-Minute Cardio Routine for a Healthy Heart and Mind

Every new year, we think of following new fitness resolutions to stay healthy. However, following one fitness workout or diet for the entire year can become tiresome and monotonous. You can learn the workout mentioned below today and follow it throughout the year.

सेलिब्रिटी के योगा ट्रेनर रूपल सिद्धपुरा फारिया का यह कार्डियो योगा वर्कआउट, मॉर्डन लाइफ में होने वाले तनाव और चिंता से मुक्त होने के लिए आपके हृदय के स्वास्थ्य को बेहतर बनाने में मदद करेगा हृदय को स्वस्थ बनाने वाले ये योगा आसन आपके शरीर को स्ट्रेच करने और आसानी से सांस लेने में मदद करेंगे.

इसमें कौन सा एक्सरसाइज़ शामिल है?

• अर्धचन्द्रासन
• उत्कटासन
• गरुड़ासन
• नटराजासन
• त्रिकोणासन

Remember to try and hold each pose for 10 breaths, before moving to the next exercise. If you are a beginner, it is okay to start slow or take a break whenever you need. Here’s why you should practice this yoga for heart health.

Best yoga for heart health

Yoga is not just about flexibility and relaxation—it can also play a powerful role in keeping your heart strong and healthy. By combining breathwork, movement, and mindfulness, yoga supports cardiovascular health in multiple ways.

Aerobic exercise for good heart health

Certain dynamic styles of yoga, like Vinyasa or power yoga, keep your body moving and your heart rate elevated, providing a light form of aerobic exercise that supports circulation and cardiovascular endurance.

रेजिस्टेंस ट्रेनिंग yoga for a strong heart

Holding challenging poses like plank, chair, or warrior builds muscle strength, which benefits heart health. This kind of resistance training through yoga helps manage weight, blood pressure, and blood sugar levels.

Flexibility and stretching yoga for heart health

Gentle stretching and poses that improve flexibility—like cat-cow, cobra, and forward folds—help reduce stiffness, enhance blood flow, and relieve stress, all of which are key to maintaining a स्वस्थ हृदय.

Why is yoga good for heart health?

Yoga is often misunderstood as being limited to just physical poses and stretches. Yoga is a powerful practise for heart health, offering a holistic approach that unites the body, mind, and breath. It supports weight management, enhances flexibility, and promotes overall well-being. Whether through movement or mindfulness, incorporating yoga and regular exercise into your routine is essential for maintaining a healthy heart. Everyone should do what they can to keep their body strong and fit.

Top yoga poses for a strong heart

Here are a few simple yet effective yoga asanas that one can practise to keep their heart healthy.

अर्धचन्द्रासन

Before starting this exercise, you must ensure that your body forms a straight line while standing. This stretching asana opens your hip flexors and strengthens the lower body. It can also reduce irritation and inflammation of the sciatic nerves.

Here is how you can do it:

• Stand tall with your feet together and hands at your sides.
• Position your legs hip-width apart, then rotate your feet to the right, keeping your right foot facing forward and your left foot aligned with your left heel.
• Bend your right knee and shift your weight onto your right foot. Reach your right hand down your right leg, placing it on the mat or a block.
• Lift your left leg off the ground, extending it behind you and in line with your right leg.
• Extend your left arm upwards, keeping your torso open to the left.
• Focus your gaze on your front hand, directly ahead, or up at your left hand to maintain balance. Hold the pose for several breaths, inhaling deeply.
• Gently return to Extended Triangle Pose, then transition back to Tadasana. Repeat on the opposite side.

उत्कटासन

इस एक्सरसाइज़ में कई तरह के स्क्वेट शामिल हैं जिसमें सांसों with a larger focus on breathing. It also tones the hip and abdominal muscles while strengthening your shoulder joints.

Here is how you can practise उत्कटासन:

• Begin with Tadasana.
• Bend your knees slowly and push your hips back like sitting in a chair.
• Now, lift your hands upward. Relax your shoulders and touch your ears.
• Hold the pose for 5 to 10 breaths. If possible, try stretching upwards.
• Return to the starting position gradually.

गरुड़ासन

This pose requires you to stand on one leg. Even if you are a beginner, you can begin the practise of standing in this pose for a few seconds. It improves your balance and concentration.

Here is how you do it:

• Start with Tadasana.
• Bend your knees and shift your weight onto one leg. Lift the opposite leg and cross it over the standing leg, positioning the right knee above the left knee.
• Attempt to hook your right foot around the back of your left calf if possible.
• Extend your arms straight before you, keeping them parallel to the floor.
• Cross your right arm over your left at the elbows, bringing your palms or the backs of your hands together.
• Concentrate on a steady point ahead of you and activate your core.
• Hold the pose for a few breaths, ensuring steady and even breathing.
• Gradually release the pose and switch sides, using the left leg as the standing leg.

नटराजासन

This is also known as the dancer’s pose, and it can help burn calories while boosting metabolism. It is also an effective strengthening exercise for your chest and hips, as well as for your ankles and legs.

Here are the steps to perform it:

• Start in Tadasana.
• Shift your weight onto your left foot, keeping it grounded.
• Bend your right knee, bringing your heel towards your buttocks. Reach back with your right hand and grasp your right ankle.
• Extend your left arm forward to balance your body. Lift your right leg upward, stretching your thigh while pushing your right foot into your hand.
• Hold the pose for several breaths, concentrating on your balance and breathing.

Gently lower your foot and return to Tadasana. Repeat on the other side.

त्रिकोणासन

यह योगासन गैस्ट्राइटिस, अपच, एसिडिटी और पेट फूलने से राहत देकर गट हेल्थ को सुधारने में मदद करता है इस एक्सरसाइज़ से तनाव और चिंता भी कम होता है.

Here is how you do त्रिकोणासन:

• Stand with your feet 3 to 4 feet apart, turning your right foot out 90 degrees and your left foot slightly inwards. Align your right heel with the center of your left foot.
• Breathe in and lift your arms parallel to the floor with your palms facing down, keeping them aligned with your shoulders.
• Exhale slowly and reach your torso to the right, bending at your hip joint, not your waist.
• Bring your right hand down towards your right foot, resting on your shin, ankle, or the floor beside your foot, depending on your flexibility.
• Extend your left arm towards the ceiling, aligning it with your shoulders, and gaze up at your left thumb.
• Look at your left thumb by turning your head, keeping your spine neutral, and hold this position for 30 seconds to 1 minute while breathing deeply and steadily.
• Inhale and come up slowly, then repeat on the other side.
• Throughout the pose, focus on your breath, inhaling and exhaling deeply.

Tadasana

It is one of the most fundamental yoga asanas to practise for a healthy heart. Tadasana also contributes to strengthening your lower back.

Here is how you can do it: 

• Stand tall while keeping your back straight and feet pointed forward, joined.
• Now, press your palms together and interlock them.
• Inhale and stretch your arms upward with your palms facing downward.
• Look up slowly and gently let your head drop back onto your shoulders.
• Maintain the pose for 5-10 seconds and repeat the process 2-3 times.

Vrikshashana

This pose is as easy as the mountain pose. It targets your shoulders and enhances your posture.

Here is how you can practise it: 

• Stand up straight and position your hands at your sides.
• Bend your right knee and raise your right leg.
• Position your right leg on the inner thigh of your left leg.
• Lift your arms above your head in a ‘Namaste’ position.
• Maintain a straight back. Hold this position for a few breaths.
• Exhale and slowly return to the initial position.
• Now, repeat the process with your left leg.

Padangusthasana

ये Padangusthasana pose helps reduce stress and anxiety. It targets your thighs and calves. This pose can aid in controlling high blood pressure.

Here is how to practise Padangusthasana:

• Stand with your hands on your hips and inhale.
• Slowly exhale and bend forward to reach for your big toes.
• Draw your belly inward and relax your head and neck.
• Feel free to bend your knees if your hamstrings are tight.
• Hold the position for a few seconds before releasing.

Adho Mukho Svanasana

Adho Mukho Svanasana offers calming effects and improves balance. It works on your shoulders and knees.

Here is how to practise Adho Mukho Svanasana:  

• Begin on all fours with your wrists under your shoulders and your knees under your hips.  
• Lift your hips off the floor and push them back toward your heels.  
• Straighten your legs as you push your hips back.  
• Press through your palms and rotate your inner elbows toward each other.  
• Engage your legs and hollow out your abdominals.  
• Hold for 5 to 8 breaths and then release.

पश्चिमोत्तानासन

पश्चिमोत्तानासन is a pose that helps boost your immunity. Although it requires flexibility, it is one of the best asanas in yoga for heart health.

Here is how to practise पश्चिमोत्तानासन:

• Sit down with your legs together.
• Place your arms by your hips and bend forward from your waist.
• Engage your lower abdominals and try to bring your stomach to the top of your thighs.
• Once you reach your limit, hold the pose for 8-10 breaths and then release.

Setu Bandhasana

Setu Bandhasana enhances your balance and strengthens your body. The bridge pose also aids in relieving stress. Here is how to practise the bridge pose:

• Lie on your back with your feet wide apart.
• Press your feet firmly into the mat and lift your hips off the ground.
• Position your arms at your sides with your palms facing down.
• Push your hips up, hold the pose for 3-4 breaths, and then release.

Bhujangsana

Bhujangasana benefits your shoulders and spine. It engages your abdomen and may help reduce fatigue and stress.

Here is how to practise the cobra pose: 

• Start by lying on your stomach. 
• Stretch your legs out and place your elbows at your sides. 
• Now, lift your chest and rest your body weight on your elbows. 
• Hold the pose for a few seconds, then release.

शवासन

The corpse pose is considered the final pose in yoga classes. It helps your body relax and manage stress levels. It is one of the best asanas for heart health.

Here is how to practise शवासन:  

• Lie down on your back with your arms at your sides.  
• Keep your legs stretched out and close your eyes.  
• Relax your body and breathe slowly.  
• Continue for a few minutes and then release.

This completes the cardio yoga series for a healthy heart and mind.

Start your journey with heart-healthy yoga 

Your heart deserves care, and yoga offers a natural, effective way to support its health. Whether aiming to improve circulation, तनाव कम करें, or build strength, yoga has something for everyone. Start small, stay consistent, and let your practise evolve. Embrace the journey—your heart will thank you.

FAQs about heart health yoga

Have questions about how yoga supports heart health? Explore these frequently asked questions to learn about the benefits, practises, and tips for getting started.

1. Is it possible to reverse heart blockage?

In coronary artery disease, where cholesterol plaque builds up in the heart’s arteries, a healthy lifestyle and medications (such as statins) can stabilize the condition, prevent additional plaque deposits, and, in some cases, help reverse the severity of the disease.

2. What foods cure heart blockage?

Vegetables and fruits are excellent sources of vitamins and minerals and can help treat heart blockage. They also promote a person’s overall health.

3. Which asana of Yoga is good for a healthy heart?

Several yoga poses benefit heart health. Some examples include Tadasana, Utkatasana, व और भी कई.

4. कर सकती हैं Kapalbhati remove heart blockage?

Yes, Kapalbhati is beneficial for heart blockage. Practising Kapalbhati daily in the morning and evening can help overcome heart blockage. It keeps your mind calm and also aids in thyroid function.

5. Can yoga prevent heart blockage?

Yes, various yoga practises can be performed to address heart blockage. Yoga helps lower blood pressure, cholesterol, and glucose levels, which also contributes to maintaining a healthy heart.

Stay tuned to the Activ Living Community. Keep up to date with the latest health tips and trends through expert videos, podcasts, articles, and much more on पोषण, फिटनेस, सचेतन, और लाइफस्टाइल से जुड़ी बीमारियां like Asthma, Blood Pressure, Cholesterol, and Diabetes. Activ Living ke saath sahi sehat ki shuruat ABHI karo.

You may also be interested in the following blogs:

• Snooze In Peace: Mastering The Art Of Yoga For Sleep With 5 Asanas
• The Ultimate Healthy Heart Checklist

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