Yoga & Heart


Various Yoga poses & its  effects on Heart:

Standing pose:

In these poses lateral wall of heart completely stretched & toned up that blood can flows easily to those same places. In addition, everybody seated, standing & walking posture effect respiration, circulation & health of heart. Chronic slouching decreases the circulation to all the vital organs, especially the heart. Learning how to stand up straight & engage all the muscles in the body build a stronger heart muscle.

Poses:  Parvatasan (Mountain Pose),Tadasan ( Palm tree pose), Trikonasan ( triangle pose), Balancing half moon, Extended side angle.

Inverted poses:

The most important task of the cardiovascular system is to supply blood to the brain. Inverted pose helps to strengthen heart. Increases blood flow to the brain. It may prevent death of brain cells. Benefit the heart by increasing the volume of blood coursing through it. Reduce the blood pressure & heart rate. Inverting poses gives the heart break. The heart works incessantly to ensure that freshly oxygenated blood makes its way up to the brain & sensory organs. When inverting, pressure is reversed. It is believed that there are internal mechanisms that sense the increase in blood & slow the flow, thus reducing both blood pressure & heart rate.

Poses: Legs against the wall, Shoulder stand, Bridge pose, Plow pose.

Horizontal poses & Forward bends:

These poses rejuvenate the heart & lungs. When lungs are well rested they breathe easier & deeply & nutrients of the body are processed with maximum efficiency.

Poses: Childs poses, Downward facing dog, Standing forward bend, Seated forward bend, Pigeon pose.

Back Bending Poses:

When back bending poses are done without strain, they can improve blood supply to the myocardium & tone up cardiac muscle. Passive, supported backbends gently stretch the heart muscle & cardiac vessels that supply the heart. This can be increase blood flow to the heart & helps to prevent the arterial blockages. Backbends also help maintain the elasticity of blood vessels, and force the heart to contract, lengthening cardiac muscle and enhancing blood flow.

Poses:  Reclining bound angle, Reclining heroes pose, Fish pose ( Matsyasan), Camel pose ( Ushtrasan), Locust pose ( Padmasan), Full or half bow pose ( Dhanurasan), Cobra  ( Bhujangasan)& Bridge pose.

Related article:

http://justforhearts.org/yoga-asanas-for-heart-disease/

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Protect your Heart


Most of the major cardiovascular heart disease risks factors, such as physical inactivity, stress, obesity, addiction, uncontrolled high blood pressure, diabetes can be controlled.  You, your family, your friends can protect your Heart.

Protect Your Heart:

  1. Get Active – Even 30 minutes of moderate intensity activity five times per week reduces the risk of heart disease. Try to make exercise regular part of your life.
  2. Eat a healthy Heart fruits/ diet – Eat plenty of fresh fruits & vegetables. Drink lot of water.
  3. Know your Numbers  & risk:  Have your blood pressure, BSL ( Blood sugar level), lipid profile ( cholesterol) levels checked regularly.  High level all these test puts you at greater risk. Also monitor your weight, body mass index, waist circumference regularly.
  4. No addiction – Avoid smoke filled environments, exposure to second hand smoke significantly increase the risk of heart disease. Avoid tobacco & alcohol
  5. Medical Management- Take the medication that your doctor has prescribed. ( If you are on any medication)

Don’t forget that you can do something about most of the risk factor. Discover how you can change your heart health & protect your heart.

Quiz to find out risk of Heart attack?


 

  1. Do you smoke ?
  2. Is your blood pressure 140/90 mmHg or higher OR have you been told by your doctor that your blood pressure is too high?
  3. Has your doctor told that bad cholesterol levels are high?
  4. Do you have family history of Heart attack?
  5. Do you have diabetes?
  6. Are you over 50 years old?
  7. Is your BMI (Body mass Index) is  ≥ 25?
  8. Do you get less than 30 minutes of physical activity on most days?
  9. Have you had a heart attack?

If you answered “Yes” to any of these questions, you were at increased risk of having a heart attack.

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Walk for Heart


Do you know, daily walk promote heart health?

Many in depth research studies have shown that regular  daily walking can cut your risk of heart disease & almost all diseases.

You may have busy life, but try & introduce 30 min walk in your life & stay healthy.

Benefits of  Daily Walk for Heart:

1. Strengthen your Heart, lungs & muscles.

2. Improves your fitness.

3. Decrease the risk of Heart Disease.

3. Increase the daily calories burn & helps to lose Weight.

4. Prevent Type 2 Diabetes & also help to control diabetes.

5. Maintains your Blood Pressure & prevent Hypertension.

6. Improves sleep quality.

7. Reduces the stress.

8. Lowers the Bad cholesterol levels ( LDL)

9. Increases the good cholesterol levels ( HDL).

10. Improves self-esteem & mood.

Start  regular walking & stay Healthy

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Benefits of Yoga


 

Many of us have probably heard that yoga is certainly a good exercise. Maybe some of us have even tried yoga.

But what are the specific health benefits you can expect to enjoy from doing yoga regularly?

The practice of yoga is much more than a system of physical exercise for health. It is an ancient path to spiritual growth.
External BENEFITS

  1. Creates a toned & flexible body.
  2. Improve posture.
  3. Improves Respiration / breathing.
  4. Improve Energy & vitality.
  5. Help to relives pain.
  6. Helps to maintain metabolism/ maintain weight.
  7. Slow aging process- Helps to look & feel younger than your age
  8. Increased relaxation.
  9. Better sleep
  10. More enjoyable sexuality.
  11. Balanced workout of all muscles

INTERNAL BENEFITS

  1. Regulates hormones & endocrine system
  2. Maintain  blood pressure
  3. Improved cardiovascular efficiency
  4. It helps to lowers bad cholesterol levels 7 increased good cholesterol
  5. Stimulated circulation
  6. It gives a better gastrointestinal health
  7. Stronger immune system
  8. Helps to maintain metabolism
  9. Organ stimulation & function
  10. Higher pain tolerance
  11. Improved respiration
  12. Slower pulse rate

MENTAL BENEFITS

  1. Encourages positive thoughts & self acceptance.
  2. Increased body awareness & overall calm feeling
  3. Improved concentration, focus & memory
  4. Helps to relax & handle stressful situations more easily.
  5. Decreased depression & negativity
  6. Mind, body & soul connection
  7. Improved mood & outlook on life
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