The Best Yoga Asanas For a Healthy Heart

While high impact exercises are known to aid physical and emotional health—and help maintain a strong, healthy heart—the practice of yoga can keep maladies at bay as well. Multiple studies indicate that yoga can go a long way in benefiting aspects of your cardiovascular health, preventing circulatory ailments such as high blood pressure, shallow breathing, muscle tension, and coronary heart disease. 

Beyond off-loading stress (and calories), the regular practice of yoga can help lower blood pressure, blood cholesterol, blood glucose levels, and heart rate levels. Research has also shown that blood measurements and waist circumference—a marker for heart disease—improved in middle-aged adults with metabolic syndrome who practised yoga for three months. In addition, yoga is said to reduce the frequency of atrial fibrillation episodes, and improve the overall quality of life.

In keeping with the above findings, Grand Master Akshar, Yoga Expert and Himalayan Siddh charts out the five best, most effective yoga poses to help keep your heart healthy and happy.

Side Plank (Vasisthasana)

Begin with Santholanasa (plank pose). With your left palm firmly on the ground, remove your right hand off the floor. Turn your entire body to face the right side and lift your right leg off the floor, placing it over your left leg. Raise your right arm above and point your fingers towards the sky. Ensure that both your knees, heels and feet are in contact with each other, and shoulders and arms are in a straight line. Turn your head and look up at your right hand. Hold the posture and repeat on the other side.

Lizard Pose (Utthan Pristhasana)

Start in the downward-facing dog posture. Step your right foot to the outside of your right hand. Make sure your foot and your toes are in line with your fingers. Your right knee should be bent at a 90-degree angle, with the toes slightly turned out. Drop your elbows to the floor with your forearms flat and keep your head in a neutral, relaxed position. Inhale and step back to the downward dog posture. Repeat the steps starting with your left leg forward to ensure that the pose is performed equally on both sides.

Bound Right Angle Pose (Baddha Parshva Konasana)

Begin in Adho Mukha Svanasana (downward-facing dog). Step in with your right leg to place your foot in between your palms. Drop the left heel down with your knee straight. Tuck your right arm underneath the right thigh and bring your left hand from behind to lock your fingers. Slowly, release and go back to the downward-facing dog pose. Repeat on the other side. 

Cobbler's Pose (Baddha Konasana)

Begin in Dandasana (staff pose), a seated position with your legs out. Fold your legs to join the soles of your feet and bring your heels as close to your pelvis as possible. Gently push your knees down, exhale, and lean your upper body forward to place your forehead down to the floor. 

Equal Angle Pose (Samakonasana)

Begin in Tadasana Samasthithi, a steady and firm mountain pose. Extend your arms straight up, while keeping your palms parallel, facing each other. Slowly and gradually, bend your upper body forward from your pelvis until parallel to the ground and keep your legs straight. Ensure that your back is straight while focusing your gaze forward. Remain in this posture for 30 seconds.