Do you often feel stressed, tired, or like your heart is beating a little faster than usual after a long, hectic day? Today, we are constantly juggling work, screens, and emotions; our heart quietly takes on the load, beating nonstop, managing stress, and keeping us going. But when was the last time you did something just to care for your heart? Try yoga asanas for a healthy heart, for a natural way to lower your stress and improve blood circulation, without heavy workouts or pills. Through calming stretches, mindful breathing, and poses that open up the chest and improve blood flow, yoga for heart health untangles physical tension and brings emotional balance.
This blog brings you eight powerful yoga asanas for a healthy heart that help you relax your nervous system, improve oxygen supply, and give your heart the love it deserves—one breath and one stretch at a time. So, let’s get started!
Table Of Contents
1. What Is Cardiac Yoga?
2. Which Yoga Asana Is Best For The Heart? 8 Yoga Poses For Heart Health
3. The Final Say
4. FAQs
5. References
What Is Cardiac Yoga?
Cardiac Yoga is a specialised form of yoga adapted for individuals with heart conditions or those looking to improve their cardiovascular health. These yoga positions for beginners focus on gentle move
ments, controlled breathing techniques (pranayama), and relaxation practices that are safe and beneficial for the heart.
Unlike more vigorous styles of yoga, cardiac yoga avoids strenuous poses, inversions where the head is below the heart, and forceful breathing exercises that could put undue stress on the cardiovascular system. The aim is to reduce stress, improve circulation, lower blood pressure and heart rate, and enhance overall well-being in a safe and supportive way.
Also Read: Top Yoga Poses to Naturally Reduce High Cholesterol
Which Yoga Asana Is Best For The Heart? 8 Yoga Poses For Heart Health
While there isn't one single "best" yoga asana for the heart, several poses are particularly beneficial for cardiovascular health. These asanas often focus on opening the chest, improving circulation, and reducing stress, all of which positively impact the heart. Some proven yoga asanas for a healthy heart include:
1. Uttanasana (The Standing Forward Bend)
Uttanasana helps to calm the mind, reduce stress, and ease heart strain by improving blood flow to the brain and heart. This pose gently stretches the hamstrings, calves, hips, and spine, promoting relaxation and relieving tension from the entire back body. It encourages better circulation, which supports heart health by reducing blood pressure and calming the nervous system.
Steps to Perform:
1. Stand straight with your feet together and hands at your sides.
2. Inhale deeply and raise your arms over your head.
3. Exhale and gently bend forward from the hips, not the waist.
4. Let your hands rest on the floor, your shins, or your ankles, wherever comfortable.
5. Keep your knees slightly bent if needed to avoid strain.
6. Relax your head and neck completely.
7. Hold for 20–30 seconds, taking deep breaths.
8. Slowly rise up, vertebra by vertebra, as you inhale.
2. Sarvangasana (Shoulder Stand Pose)
Sarvangasana is often referred to as the “queen of asanas” because it benefits the entire body, particularly the heart. This inverted pose enhances venous blood return, allowing the heart to pump more efficiently with less effort. The gentle pressure on the thyroid gland also helps regulate metabolism and energy, indirectly supporting heart health through better hormonal balance.
Steps to Perform:
1. Lie flat on your back with arms resting beside you.
2. Slowly lift your legs up together as you inhale.
3. Push your hips up by supporting your back with your hands.
4. Try to bring your hips, abdomen, and legs in a straight line upwards.
5. Keep your neck relaxed and body weight on the shoulders, not on the neck.
6. Hold the pose for 20–30 seconds, breathing slowly.
7. To release, slowly lower your back and legs down with control.
3. Adho Mukho Svanasana (The Downward Facing Dog Pose)
These yoga asanas for a healthy heart promote blood circulation to the upper body and relieve pressure on the heart by allowing gravity to assist. It stretches the shoulders, hamstrings, calves, arches, and hands while strengthening the arms, legs, and spine. The best yoga for stress management promotes a calmer mind, reduces stress, and boosts energy levels, all of which are essential for maintaining a healthy and strong heart.
Steps to Perform:
1. Begin in a tabletop position, starting on your hands and knees.
2. Spread your fingers wide and press your palms into the mat.
3. Tuck your toes under and lift your hips toward the ceiling.
4. Try to straighten your legs and press your heels gently towards the ground.
5. Keep your head between your arms and look towards your thighs.
6. Hold for 30–40 seconds, breathing deeply and steadily.
7. Gently lower back to the starting position.
4. Veerabhadrasana (Warrior Pose)
These yoga asanas for a healthy heart build strength, stamina, and stability—qualities that support heart health by keeping the body active and maintaining strong circulation. This powerful pose strengthens the thighs, calves, ankles, shoulders, and arms while also opening up the hips and chest. Deep breathing and maintaining a strong posture help activate cardiovascular endurance and lower stress levels.
Steps to Perform:
1. Stand straight and step your right foot forward about 3-4 feet.
2. Bend your right knee over your right ankle, keeping the thigh parallel to the floor.
3. Stretch your left leg back, keeping it straight.
4. Raise your arms overhead, palms facing each other.
5. Keep your chest lifted and hips square to the front.
6. Hold for 20–30 seconds, breathing deeply.
7. Repeat on the other side.
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5. Trikonasana (Triangle Pose)
It promotes full-body stretching, opening up the chest and lungs, improving oxygen intake, and stimulating better blood flow—key elements for a healthy heart. This pose strengthens the legs, knees, ankles, arms, and chest muscles while stretching the hips, groins, hamstrings, and spine. By calming the mind and reducing anxiety, it helps lower blood pressure and improve emotional balance for long-term heart health.
Steps to Perform:
1. Stand with your feet about 3 feet apart.
2. Turn your right foot out 90 degrees and your left foot slightly in.
3. Extend your arms parallel to the floor, palms facing down.
4. Inhale and stretch your right hand towards your right foot.
5. Lower your right hand onto your shin, ankle, or the floor beside your right foot.
6. Stretch your left arm up towards the ceiling, and gaze upward.
7. Hold for 20–30 seconds, breathing deeply.
8. Repeat on the other side.
6. Setu Bandhasana (The Bridge Pose)
These yoga asanas for a healthy heart open the chest, stretch the spine, and stimulate blood flow to the heart, improving oxygen supply and relaxation. This pose strengthens the back, glutes, hamstrings, and core while reducing feelings of stress and anxiety. The yoga for chakra balance also helps regulate blood pressure and supports the lungs, making it easier for the heart to function more efficiently.
Steps to Perform:
1. Lie on your back with knees bent and feet flat on the floor, hip-width apart.
2. Place your arms alongside your body, palms facing down.
3. Inhale and lift your hips towards the ceiling.
4. Press your feet and arms into the floor for support.
5. Keep thighs and feet parallel.
6. Hold the pose for 20–30 seconds, breathing deeply.
7. Slowly lower your hips back to the floor as you exhale.
7. Bhujangasana (The Cobra Pose)
Bhujangasana is a heart-opening pose that strengthens the spine, shoulders, chest, and abdomen. By lifting the chest upwards and expanding the lungs, it improves breathing capacity and oxygenation, directly benefiting heart health. This pose also stimulates blood circulation, energises the heart, and reduces fatigue and stress.
Steps to Perform:
1. Lie flat on your stomach with your legs extended and the tops of your feet on the floor.
2. Place your palms under your shoulders, elbows close to your body.
3. Inhale and slowly lift your chest off the ground, using back muscles first, then slight support from arms.
4. Keep your elbows slightly bent and shoulders away from your ears.
5. Hold for 20–30 seconds, breathing slowly.
6. Exhale and slowly lower your chest back to the floor.
8. Shavasana (The Corpse Pose)
Shavasana is the ultimate relaxation pose that helps the heart by completely calming the nervous system, lowering blood pressure, and reducing heart rate. Although it may seem simple, practising Shavasana properly activates healing processes in the body and improves heart function by allowing for full restoration. It relaxes all major muscles, including the diaphragm and chest, helping you breathe more freely and gently.
Steps to Perform:
1. Lie flat on your back with your legs comfortably apart and arms resting at your sides.
2. Keep your palms facing upwards, fingers relaxed.
3. Close your eyes and breathe naturally.
4. Focus on your breathing and relax every part of your body.
5. Stay in this position for 5–10 minutes.
6. Gently bring your awareness back to your body and slowly sit up.
Also Read: Cardiac Care in Action: 15 Exercises For Heart Patients To Empower Health Every Day!
The Final Say
To wrap it all up, doing yoga asanas for a healthy heart can be an efficient way to take care of your heart. It's not just about bending and stretching; it's also about breathing calmly and feeling peaceful. When you perform poses that gently open your chest and get your body moving without too much strain, it can help improve your blood flow. Additionally, yoga helps you feel less stressed, promoting a happy and healthy heart. So, try these yoga asanas regularly to give your heart some extra love and keep it ticking well for a long time.
FAQs
1. What are the seven ways to a healthy heart?
To maintain a healthy heart, focus on eating a balanced diet rich in vegetables, staying active through regular exercise, and avoiding smoking. Also, maintain a healthy weight, get sufficient restful sleep, manage stress, and schedule regular check-ups.
2. Which Mudra is best for heart blockage?
The Vayu Mudra is sometimes suggested for heart blockage. It's made by folding your index finger and pressing it with your thumb. People believe it helps with the body's energy flow.
3. Is Vajrasana good for the heart?
Yes, but indirectly! Vajrasana is mostly known for helping with digestion. By calming the mind and body, it can indirectly be good for the heart by reducing stress.
4. Is anulom vilom good for the heart?
Yes, anulom vilom (alternate nostril breathing) is good for the heart. It helps calm your nervous system, which can lower blood pressure and promote a healthier heart.
References
- https://heritagehospitals.com/blog/yoga-for-heart/
- https://redcliffelabs.com/myhealth/yoga/11-effective-yoga-asanas-that-will-help-you-manage-cardiac-health/
- https://www.artofliving.org/in-en/yoga/yoga-sequences-for/yoga-poses-for-healthy-heart
- https://www.nimba.in/how-to-keep-your-heart-healthy-with-interesting-16-yoga-poses/
- https://www.shvasa.com/yoga-blog/yoga-for-heart-health
- https://www.maxhealthcare.in/blogs/connection-between-yoga-and-cardiac-health
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