The connection between yoga and heart health
Yoga is an ancient art whose origins can be traced back to India. This art is focused on breathing, meditation and exercise. There is ongoing research to explain how yoga improves heart health. Also, many cardiologists are now confirming the benefits of yoga on the heart.
Yoga is a major stress outlet, calming the mind through meditation and breathing exercises. Although yoga does not include intense physical activity, the postures are good exercises to build balance, strength and flexibility. Meditation, which is an essential part of yoga, also helps with emotional regulation. Below are some of the ways by which yoga can improve heart health.
Stress relief
Yoga reverses the effects of emotional stress on the body. Stress stimulates the sympathetic nervous system of the body, causing the release of hormones such as cortisol and adrenaline. These hormones constrict the blood vessels and increase blood pressure. As a result of the body’s response to stress, the risk of hypertension and heart disease becomes higher.
Deep breathing can help reduce blood pressure and meditation relieves the nervous system. It can also reduce risk factors for cardiovascular diseases such as body weight, lipids, type 2 diabetes, smoking, etc.
As a heart booster
Physiologically, yoga improves the effect of the parasympathetic nervous system on the heart. This causes the blood vessels to dilate and reduces the heart rate.
It may also help lower blood sugar, blood pressure and cholesterol levels and reduce inflammation. These reduce the chances of hypertension and cardiovascular diseases.
Cardiac rehabilitation
Yoga and meditation can be useful in cardiac rehabilitation following a heart attack or myocardial infarction which occurs after blood supply to the heart has been blocked for a while.
A study observed that people who had about 60-minute of yoga sessions twice per week showed an improvement in the number of episodes of atrial fibrillation when on yoga than when they did not do any yoga. This also supports that yoga is a valuable therapy that can improve physical fitness as well as mental health of patients with this disease.
READ HERE: The YOGA My Heart Study
Reduction of risky behaviours
High levels of stress increase risky behaviours such as smoking, over-eating and physical inactivity that are harmful to the heart. However, yoga lowers the chances of a person developing high blood pressure and heart disease.
ALSO READ HERE: Heart-Healthy Resolutions: Small Changes That Make a Big Impact.
Are you ready to begin your yoga journey? Below are some yoga poses and their acclaimed benefits:
- Tadasana: Tadasana/mountain pose is a yoga pose that targets the entire body. It improves respiration rate and boosts blood circulation.
- Utkatasana: Also known as the chair pose. It boosts heart rate and improves respiration and blood circulation.
- Vrikshasana: This is known as the tree pose. It focuses on the thigh, ankle, shoulder and trunk. It also improves coordination and heart health
- Uttanasana: This standing-forward-bend pose focuses on the hip, leg and thigh. It helps to build spine strength and improves blood circulation.
WATCH HOW TO DO THESE POSES HERE:
How to get the best out of your meditation sessions
Many people do not enjoy their meditation sessions due to distractions and discomfort. Here are some tips to help you meditate better.
- Choose a cool and quiet environment
- Wear comfortable clothes
- Do some stretching before you commence meditation to loosen your muscles
- Sit in a comfortable position and straighten your spine
- Go for short sessions for a start e.g. about 5 minutes
- Focus on your breathing
- To avoid distracting visual stimuli, keep your eyes closed
- Schedule a time to meditate daily
Conclusion
Keeping the heart healthy does not have to be demanding and yoga is proof of that. By making yoga and meditation a part of your lifestyle, you can improve your health and prevent heart diseases.
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