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Tuesday, May 21, 2024

4 Yoga Asanas to keep the heart healthy

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The heart is such an organ that continues to work even after sleeping. It is necessary to take better care of it. But things like our lifestyle, eating habits, and stress can increase the risk of heart-related problems. In such a situation, yoga is one of the best ways to take care of your heart. Doing yoga daily keeps the heart-healthy. You can do these 4 yoga asanas regularly to keep the heart healthy.

If you want to learn different types of yoga then you can join a Yoga Teacher Training India.


1. Tadasana:

Strengthens the heart muscle, reduces stress by increasing the flow of oxygen to the brain.

How to do 

  • Standing straight on the floor, put your feet two inches apart, raise your hands to your shoulders
  • With your palms facing forward, interlock the fingers of both hands, then slowly rotate your wrists outwards.
  • As you inhale, raise your hands to the shoulder line and bring them above your head, lifting your ankles and standing on your toes.
  • Breathe in and out normally without losing your balance or moving your legs, stay in this pose for 10-15 seconds
  • Then as you exhale, slowly bring your ankles to the floor, spread your fingers and lower your hands and stand up straight.


  • Do not do Tadasana if you have complaints of high blood pressure, dizziness, vertigo, or swelling in the veins of the legs.

Other advantages

  • Effective in getting rid of spinal problems also maintains body posture
  • Thighs, knees, and ankles become strong, the problem of wobbliness in the feet is removed.


2. Mandukasana

Opens up the chest muscles, so that the blood flow does not put much pressure on the arteries and lowers blood pressure.

How to do 

  • Bend your knees and sit on the floor in such a way that the toes of both feet meet together
  • Make a fist by pressing the thumbs of both the hands inside, keep the fists close to each other and keep them near the navel.
  • Now while exhaling, slowly bend the body forward and touch the chest with the knee.
  • After staying in this position for a while, gradually straighten up, practice 3 to 5 times at a time.


  • If there is a complaint of pain in the knees and back or if you have had stomach surgery, then avoid Mandukasana.

Other advantages

  • Controls blood sugar by promoting the production of insulin
  • Decreases stress levels by increasing the flow of oxygen to the brain


3. Katichakrasana

Improves blood flow, prevents heart attack by reducing cholesterol level

How to do 

  • Stand straight on the floor, feet shoulder-width apart
  • Bring the hands slowly in front, keeping the palms facing each other
  • Now while exhaling, turn to the left so that the palm of the right-hand touches the left shoulder.
  • Stay in this posture for some time, after that while breathing in, slowly come towards the front.
  • Now while exhaling, turn to the right in such a way that the palm of the left-hand touches the right shoulder.
  • After staying in this posture for some time, breathing in, come towards the front, take your hands down.


  • Do not practice this asana if you have had an abdominal operation or if you have a slipped disc problem.

Other advantages

  • Effective in reducing the fat accumulated in the waist and its surrounding areas
  • Make the spine flexible, remove the problem of constipation, control blood sugar


4. Vajrasana

Improves blood flow by reducing the secretion of the stress hormone ‘cortisol, also controls heart rate

How to do

  • Sit straight on the floor with both legs stretched out in front
  • Keep both hands on the floor by taking them near the hips
  • Keep in mind that during this the entire weight of the body should not fall on the hands.
  • Now bend the right leg first, then the left leg, and keep it under the hip.
  • Make sure both the thighs and toes are close together
  • Now place both the hands on the knees, the chin should be parallel to the floor
  • And After this, keeping the spine straight, leave the body loose.
  • Close your eyes, breathe normally, and exhale, stay in this posture for 5-10 minutes
  • And After this, while bending the body to the right, move the left leg and while bending it to the left, move the right leg forward.


  • Do not do Vajrasana if you are suffering from knee pain or ankle injury, patients with hemorrhoids should also be avoided.

Other advantages

  • The nerves-muscles of the thighs and calves become strong
  • The digestive system remains healthy, provides relief in back and leg pain.
  • Helps in keeping the spine straight, also increases concentration
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