Ever notice how you feel breathless after climbing just a few stairs or how your heartbeat races after a stressful day at work? You are certainly not the only one. In the world of deadlines, quick meals, and endless scrolling, the heart is often under more pressure than we realise. While we generally think of heart health in terms of medicines, tests, or a strict diet, the truth is that your heart also craves an active, calm, and balanced lifestyle. This is where yoga for heart health steps in. More than just flexibility—it soothes your mind, enhances your blood flow, lowers stress hormones, gently strengthens the circulatory system, and brings a sense of peace that directly benefits your heart. [1]
Here are 7 simple and easy yoga poses for heart health that can help you manage stress better, breathe easier, and give your heart the care it deserves.
1. Bhujangasana (Cobra Pose)
This yoga pose is a gentle stretch that opens the chest and strengthens the spine; ultimately, it improves lung capacity and circulation – both of which directly support heart health.
Tip: Avoid this pose if you have severe back pain.
How to do Bhujangasana (Cobra Pose):
- Lie flat on your stomach
- Keep your palms near your chest
- Inhale and lift your chest upwards.
- Keep the elbows near the body
- Hold for 20-30 seconds and then release.
2. Vrikshaasana (Tree Pose)
While practicing this asana, it feels like you are standing tall like a tree. This yoga pose improves focus, balance, and posture. Deep breathing during the pose soothes the nervous system, reduces stress, and eases strain on the heart.
How to do Vrikshaasana:
- Stand straight, shift the body’s weight to one leg, and put the sole of the other foot on your inner thigh.
- Join your hands at your chest and stretch your arms overhead.
- Hold for about 30 seconds, and then switch sides and repeat.
3. Tadasana (Mountain Pose)
Though this pose looks quite simple, it stretches the full body and helps improve your circulation and posture. If practised with mindful breathing, it can create a calming effect that supports heart health.
How to do Tadasana (Mountain Pose):
- Stand straight with both feet on the ground.
- Stretch your arms over your head and lift with the help of your spine.
- Take slow and deep breaths for 30 to 60 seconds.
4. Balasana (Child’s Pose)
This resting yoga pose is designed to relax both the mind and body, helping to reduce stress—a key factor in maintaining heart health. Practicing this asana also gently stretches the back muscles and promotes better blood circulation throughout the body. By calming the nervous system and easing tension, it supports overall cardiovascular wellness, making it a valuable addition to any heart-healthy routine.
How to do Balasana (Child’s Pose):
- Kneel on the mat
- Sit back on your heels
- Stretch your arms forward and relax your head on the mat
- Stay like this for 1 to 2 minutes
5. Setu Bandhasana (Bridge Pose)
The bridge pose helps strengthen chest muscles and back while improving blood circulation to the heart. It also helps reduce stress and promotes relaxation, easing strain on the heart.
How to do Setu Bandhasana (Bridge Pose):
- Lie down on your back, bend your knees, and place your feet hip-width apart.
- Lift your hips while you press your feet on the ground.
- Place your arms to the side
- Hold for 15 to 30 seconds (for around 3 to 4 breaths) and then release.
6. Ardha Matsyendrasana (Half Spine Twist)
Twisting poses like Ardha Matsyendrasana can help improve blood circulation by compressing and releasing blood vessels in the torso. This can increase blood flow to the organs and tissues, delivering oxygen and nutrients more efficiently throughout the body.
How to do Ardha Matsyendrasana (Half Spine Twist):
- Sit with your legs extended.
- Bend one leg and cross it over the other.
- Place your opposite elbows outside and twist gently.
- Hold for 20 to 30 seconds and then switch sides.
Tip: If you face any physical pain, stop and immediately consult a specialist.
7. Savasana (Corpse Pose)
Savasana, often performed at the end of a yoga session, is a powerful yet simple pose that induces deep relaxation of the mind and body. It helps lower blood pressure, reduce stress, slow the heart rate, and calm the mind, promoting overall cardiovascular health and mental peace.
How to do Savasana (Corpse Pose):
- Lie on your back with arms and legs comfortably apart and relaxed.
- Close your eyes
- Focus on slow and steady deep breaths
- Stay in this position for about 5-10 minutes
How to Practice Safe Yoga for Heart Health?
- Focus on slow and deep breathing when practicing with any pose.
- Avoid overdoing it. Yoga is about balance, not strain.
- Practise in the morning or anytime on an empty stomach.
- If you have an existing heart problem, always consult a doctor before starting any new workout routine, including yoga.
Final Takeaway
In today’s lifestyle, yoga helps bring balance to your mind, body, and emotions. Yoga for heart health is not a solution for medical treatment but rather a support, a side-effect-free alternative for people who are tired of taking piles of pills and are suffering from any heart condition. By practising these 7 simple and effective yoga poses for heart health, you can improve circulation, reduce stress, and support long-term heart health.
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(The article is written by Sneha Jajoo, Intern, Clinical Health & Content, and is reviewed by Dr.Subita Alagh, Assistant Team Lead, Disease Content.)
Recommended Reads:
5 Benefits Of The Mediterranean Diet For Heart Health
6 Powerful Yoga Poses to Lose Weight & Build Core Strength at Home
FAQs
Q. Which is the best yoga for heart health?
The cobra pose, the tree pose, and the corpse pose are considered among the best yoga poses, as they enhance circulation and reduce stress.
Q. Can yoga reduce heart blockage?
No, not directly, but yoga can help reduce the risk factors like high blood pressure, stress, and cholesterol that contribute to a blockage.
Q. When to avoid yoga for heart health?
Yoga for heart health should be avoided if you have recently had heart failure or a heart attack, unusually high blood pressure, or if your doctor has suggested you rest.
Q. When is the best time to do yoga?
The best time to do yoga is early morning on an empty stomach, as it keeps the body energized and calms the mind for the day ahead.
Reference
1. Manchanda SC. Yoga – A promising technique to control cardiovascular disease. Indian Heart Journal. 2014;66(5):487-489. doi:10.1016/j.ihj.2014.08.013