Yoga
A study by Yale University shows that practicing yoga and meditation three times per week help to lower the risk of heart disease. Many yoga asanas can help to open the heart, releasing tension in the chest cavity and pericardium, and increasing circulation. The simple relaxation of the skeletal muscles paired with conscious breathing can relieve stress in the body, promote lower blood pressure, help the body to resist arteriole deposits, and strengthen the heart.
Here are a few asanas to include in your practice: Side Angle (Parsvakonasana), Triangle (Trikonasana) and Child’s pose, two of which can be demonstrated here. While practicing, be mindful of the position of the shoulders. Allow the shoulder blades to gently glide down your back and support the back of the heart.
Meditation
Meditation is an important tool in Ayurveda for quieting the mind and can also improve heart health. The physiological effects of mindful breathing and the quiet alert state of relaxation help to lower blood pressure and reduce other risk factors for heart disease. Stress can be a significant factor causing an increase in heart disease. Meditation is an effective stress management technique that triggers the relaxation response. The parasympathetic nervous system is activated which sends a message of calm to the mind and body to help dissolve stress. Relaxation helps to lower the heart rate and breathing rate, lower blood pressure and allow the body to send more blood to the organs for nourishment and repair. During relaxation the body also secretes more digestive juices, improving digestion. Simply sitting for meditation for 15-20 minutes once or twice a day can create these beneficial effects in your body.
Pranayama
Yogic breathing exercises or pranayama is an excellent way to revitalize prana within the body. Pranayama is a practice in controlling the breath. The breath is a bridge linking the body and mind. Pranayama cleanses and strengthens the physical body while calming and clearing the mind.
During deep abdominal breathing or full yogic breathing, inhalation happens in three stages. Firstly, the diaphragm moves downward into the abdomen, drawing air into the lowest part of the lungs. Then the intercostal muscles expand the rib cage moving air into the middle part of the lungs. Lastly, air comes into the upper part of the chest causing the clavicles to gently rise.
Try this practice preferably after yoga or exercise:
- Sit in a comfortable cross-legged position or in a chair.
- Keep the spine long and relaxed, with chin slightly tucked towards the chest.
- Place one hand on the abdomen and the other over the heart.
- Inhaling slowly, feel the belly expand first. Then, the rib cage. Finally, allow the breath to fill the upper chest, all the way up to the clavicles.
- Exhale slowly from the top down, gently pressing the naval towards the spine at the end of the exhalation to fully expel the breath from the lower lobes of the lungs.
- Continue steadily and rhythmically for 5 minutes.
