Yoga is one of the oldest systems, linking breathing, flexibility, and concentration into one whole. If for some reason the person does not allow the person to exercise vigorously, but he wants to improve the work of the cardiovascular system, Yoga For Heart Disease Prevention comes to the rescue.
Why does the heartache?
Without training, the heart becomes weaker. The heart muscle is weakened by illness and a sedentary lifestyle.
When the heart weakens, various pathologies can develop, because poor blood supply prevents the intake of enough nutrients and oxygen in the organs. The state of the vessels is also very important.
A person with a weak heart has such manifestations:
- From small physical exertion, fatigue, and palpitations.
- Ascending the stairs or walking fast, there is a shortage of oxygen.
- Appears overweight, blood pressure rises, other organs suffer.
How does yoga help with cardiac problems?
Can I help myself on my own if my heart worries? Yes, it is possible, thanks to special yoga asanas.
But you have to start practicing only after consulting with the doctor, who will point out the reason for the weakening of the heart muscle. It is important that there are no serious pathologies.
Yoga exercises can strengthen both the heart and the muscles of the body. Special asanas gently and delicately strengthen the heart muscle, blood vessels, rather than traditional sports.
If a person wants to improve, yoga exercises must become systematic. It does not take much effort and time, but the result will be positive.
Scientific evidence of yoga productivity:
The California Scientific Institute conducted special studies that proved that systematic yoga exercises will help to eliminate the development of diseases of the cardiovascular system.
Having selected special exercises, you can lower blood pressure, normalize the pulse, strengthen the heart muscle, without resorting to tablets.
The yoga instructor and author of some yogic projects note that complex exercises perfectly influence all human organs. But to strengthen the cardiovascular system, it is important to use asanas that open the thorax.
Exactly these exercises present in the complex proposed below.
Features when selecting asanas of Yoga For Heart Disease Prevention:
There are many asanas that strengthen the heart muscle, but they need to be selected, given the state of health, and how muscles are developed.
At the initial stage, it recommends training under the supervision of an instructor.
When choosing exercises, you need to be aware of priorities and limitations. So, to lower blood pressure, you need to perform special breathing asanas, meditations, to relieve inner anxiety.
With excess weight, yoga complexes that work out special muscle groups help. When a person is sick, asanas select that affect the problem and have a wholesome effect on the body.
Asanas for the prevention of cardiovascular diseases:
The complex designs to strengthen the cardiovascular system. Those who have heart problems before performing exercises, it is important to consult a doctor.
- To stand on the edge of the rug, legs apart, the feet are parallel to each other.
- Slightly pushing the mat with the soles of the feet, forward your knees forward.
- To draw in a basin.
- Unfold your chest, pulling your shoulders back and forth.
- Pull the top up.
The sequence of execution:
- Legs to put more widely, socks hardly to dissolve.
- Combine the palms in front of you.
- Exhaling, making a full squat, heels do not move.
- Thighs spread apart, helping hands. Taz lower low, coccyx retract.
- The vertex is pulled upward, stretching the vertebral axis.
- Inhale to stand up.
The elongated lateral corner (Utthita parsvakonasana):
- While in Malasana’s position, place both brushes on the surface.
- The left leg should be retracted and aligned, and the foot extended to the outside by 45 degrees. Right – bend at the knee so that a right angle is formed.
- Place the right hand in front of the right foot.
- The shoulder should be in an exact projection above the brush. The right arm and shin are parallel to the surface.
- Taking a breath, raise your left arm upwards, turning your torso. The upper limbs form an even vertical, look up.
- With the subsequent exhalations, the pelvis should be lowered lower, and the left hand wound back.
- The dorsal muscles are relaxed, to open the chest to the maximum.
- Exhaling, the left hand descends to the surface. With your right foot take a step back, and the left one – pull up to the left hand.
- Do the same in the opposite direction.
- After that, pull your right foot to the right hand and sit on the rug, your legs are bent (the feet stand on the surface).
Table position (Goasana):
In the sitting position, pull the upper limbs back and lower them to the surface, with the phalanges forward. Inhaling, push off from the surface with stops and palms.
The pelvis, abdomen, and chest lift upward to the maximum so that the body is parallel to the surface. Look up, buttocks to strain, navel to guide inside the body.
After remaining in the pose for 10-15 seconds, lower the buttocks to the surface and lie on your back. Lower limbs align, upper ones are placed along the body.
A pose of onions (Dhanurasan):
- From the previous situation, roll over on the abdomen, legs apart, hands – along with the trunk.
- Bend the lower limbs in the knees, hands grasp the outer part of the ankles, connecting the feet.
- The buttocks are strained and inhaling, tearing off the lower extremities and chest from the surface.
- Do not throw your head, look forward. On the exhalation, letting go of your hands, smoothly lie on the surface.
The sequence of execution:
- Sit on your heels, align your back and kneel, which are slightly apart.
- The fingers of the lower limbs rest against the surface.
- With the tension of the gluteal muscles, exhaling, begin to flex backward gently.
- In turn, place the brushes on the heels. Hips and upper limbs keep perpendicular to the surface.
- Taking a breath, pull the belly forward, unfolding the chest and trying to direct it upward.
- Look up, pulling the neck muscles.
- Exhaling, letting go of your hands, straighten up and sit on your heels.
- Lie on your back, lower limbs can be freely diluted 30 degrees apart. Close the eyes and 5-10 minutes. feel your own breathing, freeing the brain from different thoughts.
- Carrying out the proposed complex at least three times a week, you will strengthen the cardiovascular system and feel healthier.