Asana 46: 5 Heart-Healthy Yoga Postures To Add To Your Daily Routine

Heart diseases have been on the rise since the last few years and show no signs of reducing any time soon. An unhealthy lifestyle – imbalance diet and sedentary life – is the primary reason behind this, apart from it being a genetic health condition. One way to regulate your life and reduce the risk of cardiovascular conditions is to follow a strict yoga routine. You can do so to keep a check on your health, even if you have already been diagnosed with heart conditions. 

The Channel 46 caught up with Nikita Agrawal, Founder of Isira Yoga, who lists 5 yoga asanas you can do to maintain a healthy heart.

1. Gomukhasana (Cow Face Pose)

Instructions to reach the pose:

1. Sit with your back straight and legs extended in front, feet together.
2. Bend your right leg and place the right foot under your left buttock.
3. Stack your left knee over your right knee.
4. Raise your left arm above your head and bend the elbow. Simultaneously, bring the right arm behind your back and clasp both hands.
5. Do not bend your neck to clasp your hands, maintain a straight spine and neck.
6. Hold the posture and repeat on the other side.

Caution:

• Anyone with spondylitis should avoid doing this asana.

2. Ardha Matsyendra Asana (Seated Twist Pose)

Instructions to reach the pose:

1. Sit cross-legged on the mat.
2. Lift your right knee and place its sole on the mat outside your left knee.
3. Inhale and raise your left hand to the ceiling stretching it up, exhale and bring your left elbow down to the outside of your right knee while twisting your torso to the right side from the base of your spine.
4. Place your right hand on the mat behind your hips for support or if comfortable wrap it around your waist, turn your head to the right looking past your right shoulder.
5. Keep shoulders in one line.
6. Breathe normally while holding the posture.
7. To release slowly unwind and repeat on the other side.

Caution:

• Listen to your body, and twist accordingly.
• Don’t strain your neck.
• Avoid doing this asana during pregnancy.

Read: 5 Yoga Poses That Are Pregnancy-Safe

3. Trikonasana (Triangle Pose)

Instructions to reach the pose:

1. Start in a standing position with a wide stance.
2. Rotate left foot 90 degrees. Keep both knees straight.
3. Turn your hips and torso from the centre to the right.
4. Gradually bring your left arm down to your left ankle.
5. Align your right arm in a straight line above the right shoulder.
6. Hold this pose for 30 seconds.
7. Repeat on the other side.
8. If required use wall support.

4. Tadasana (Mountain Pose)

Instructions to reach the pose:

1. Keep your knees, thighs, and feet together.
2. Activate your toes, pointing in front.
3. Interlock your fingers over your head.
4. Inhale and stretch your arms over your head, with palms facing up. Lift your heels and stand on your toes.
5. Breathe normally while holding the posture.

Read: 5 Yoga Poses To Uplift Your Mood Instantly

5. Shavasana (Corpse Pose)

Instructions to reach the pose:

1.  Lie down with your back on the mat with your feet slightly apart.
2. Relax your shoulders, and straighten your arms with your palms facing upwards.
3.  Close your eyes.
4.  Relax your body and breathe deeply.
5.  Bring awareness and be mindful of your breath.

Caution:

• Avoid tilting your head towards either of your shoulders.
• Keep the body still and mind relaxed with minimum thoughts.

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