Incorporating Yoga Into Cardiac Rehabilitation

Heart problems are no longer caused by age or genes. Men and women as young as 30 have heart problems because they eat unhealthy food at the wrong times, work in high-stress settings, don’t get enough sleep, and do a lot of things at work and at home without taking breaks.

Our Cortisol levels stay high because we don’t have much time left to mentally or physically heal. Cortisol is a stress hormone that helps our bodies respond to “fight or flight” situations. It can also raise our blood pressure, which can make us feel short of breath or sick if it stays high for too long. Over time, having high blood pressure leads to a heart problem.

Yoga is one of the best natural ways to bring down your Cortisol levels. It slows down your breathing and heart rate, lowers your blood pressure, drops your cortisol levels, and sends more blood to your intestines and other important organs.

Yoga for heart

For people who have never done yoga before, here are some asanas that help you feel less stressed and are good for your heart.

1. Vrikshasana (Tree Pose)

There are many good things about this pose. When done regularly, it makes the blood flow better. It also strengthens the spine and makes you more balanced and poised. It makes your shoulders wider and also lets your heart open up.

Stand up straight on the floor, as told. Put both hands together in front of your chest in a prayer position. Now, stretch up with both arms. You should bend your right knee and put the bottom of your right foot on the inside of your left leg. Hold the pose and keep your left leg straight. Take a minute break, and then do it on the other side with the other foot. Do it five times.

2. Bhujangasana (Cobra Pose)

The snake pose helps to open up the chest and get the heart muscles moving. Also, it helps get rid of fat around the middle.

Instructions:

Laying on your back, put your head on the ground. While keeping your hands on either side of your shoulders, slowly put pressure on your palms and lift your body up from the chest while stretching your back and belly muscles. Now, keep your shoulders pressed against your back and your arms straight. Look at a spot on the ceiling and hold this position for 15 to 30 seconds. Then breath as you move back to the starting position.

3. Veerabhadrasana (Warrior pose)

This pose helps the body become more balanced and stronger. It also reduces stress and improves blood flow all over. By keeping the heart rate in check, it also helps lower the risk of conditions that cause the heart to beat out of sync.

Instructions 

While standing straight on the ground, move your feet about 4 inches apart forward. Now, turn your right foot in about 15 degrees and your left foot out about the same amount. Raise both arms out to the side until they are even with your shoulders. Bend your left knee and slowly turn your head to the left as you breathe out. Spread your hands wider as you keep breathing the same way. Now, keep the pose by gently pushing down on your pelvis. Repeat with the left foot in front and the right foot behind.

4. Ardha Matsyendrasana (Sitting Half Spinal Twist)

When the top part of the body is turned to both sides, the whole spine is affected and the sides of the chest are opened. It brings the heart rate back to normal, wakes up the heart muscles, and relaxes the spine. By stopping the blood from getting too much cholesterol, daily exercise lowers the risk of heart attacks and heart blocks. This yoga pose is good for unblocking the heart.

Instructions 

Put your feet together, spread out your legs, and keep your back straight. By bending the right leg, the right foot’s heel will be next to the left hip. At this point, put your left leg over your right knee. Your right hand should be on your left foot, and your left hand should be behind you. While looking over the left shoulder, turn the neck, shoulders, and waist to the left. Keep your stance while you continue to breathe. Turn the steps on the right side around and slowly move back to where you started.

5. Savasana (Corpse Pose)

This yoga pose for heart health lets your body relax and also helps you deal with stress.

Instructions 

Close your eyes and lie down with your arms by your sides and your legs spread out.

Slowly breathe and loosen up your body. Keep doing this for a while.