9 best yoga for heart health


TOC of 9 best yoga for heart health

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9 best yoga for heart health: In today’s time, staying healthy has become one of the biggest challenges. Everyone wants us to be healthy, but many people do not know what to do to be healthy.

You have to take a lot of precautions if you want to be healthy. 

Usually, people only find their outer bodies healthy and sturdy, but they do not know that the most important part of the body is the inner body, today we will talk about the head of all- Heart.


The heart is a muscular organ about the size of a fist, located slightly behind the breast. The heart pumps blood through a network of arteries and veins called the cardiovascular system.

Now we talk about how we can keep our hearts healthy through yoga. As you may know that yoga has many benefits, and if you do yoga every day, then it keeps your whole body healthy and agile. 

So let’s move towards today’s yoga list {9 best yoga for heart health}

Yoga list for heart health

The list of yoga include

TOC of yoga

So, let’s explore the article.

Best Yoga for Heart Health

Seated forward bend

best yoga for heart health
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{9 best yoga for heart health} Seated Forward Bend or Paschimottanasana is a seated forward bending asana in hatha yoga and modern yoga as exercise.

This pose is done from Dandasana by bending forward from the hips without straining and grasping the feet or lower legs.

The origin of the name of this pose is from the Sanskrit Word “Paschima” which means “back of the body”, “Uttana” which means “intense straight” or “straight”, “Asana” which means “Posture”

How to do Seated forward Pose?

  • Sit on the floor with your legs facing forward, feet together.
  • keep in mind your back should be straight and perpendicular to the floor.
  • Place your hands on your knees.
  • Now, give your body rest. As you exhale, slowly bend forward from the hips, while simultaneously moving your hands toward the feet.
  • Keep your big toes with feet and limbs, if possible. if you cant do this then keep any part of your heel, ankles, or feet below the knees.
  • Maintain this pose and breathe normally while relaxing your back and leg muscles to stretch them gently.
  • Bend your elbows and try to gently move your trunk closer to the legs, make sure that your legs are straight.
  • Try to touch your forehead to your knees without bending the legs.
  • Try to maintain this position for 30-40 seconds while breathing normally.
  • Then come back to the normal position.

Benefits of Seated forward Pose

  • It Calms the brain and helps relieve stress and mild depression.
  • It helps to Stretches the spine, shoulders, hamstrings.
  • It Stimulates the liver, kidneys, ovaries, and uterus.
  • Improves digestion.
  • Helps relieve the symptoms of menopause and menstrual discomfort.
  • It soothes headaches and anxiety and reduces fatigue.

Triangle Pose

best yoga for heart health

{9 best yoga for heart health} Triangle pose or trikonasana here Trikona means Tri and Asana means Pose or Posture. It is a standing yoga pose.

This yoga pose is mainly consisting of two types: 1. The left triangle poses 2. Right triangle poses.

Basically, this pose is a very easy but very effective yoga pose.

How to do Triangle Pose?

  • For practicing this yoga you have to stand in tadasana (mountain pose). Now place your feet at a distance of three feet from each other.
  • Make sure that your right leg is 90 degrees in front of you and the left leg is at an angle of 15 degrees behind.
  • Take a deep breath and distribute your weight on both legs equally.
  • Now place your right hand on the right toe and lift the left hand straight above your head in the air. Keep in mind that the right hand should be just above the head.
  • Also, raise the head towards the sky and open the eyes and look upwards.
  • During this time, your two hands should be in a straight line.
  • Stay in this posture as long as possible and continue to breathe deeply.
  • Now, do this pose from another leg. After doing this one round complete. Do this pose for 3 to 4 times.

Benefits of Triangle pose

  • This is a very useful yoga poses for people suffering from backache.
  • This pose helps to stretch ad strengthens the knees, ankle, and thighs.
  • This helps to stretches the hips, shoulder, spine, and chest.

Bridge Pose

best yoga for heart health

{9 best yoga for heart health} Bridge pose or Setu Bandhasana is an inverted back bending asanas in hatha yoga in modern yoga and exercise.

The name of this pose is from the Sanskrit word Setu which means bridge and Banda which means lock and asana which means pose.

How to do Bridge Pose?

  • Lie on the ground on a yoga mat.
  • Now bend your knees so that it is at 90 degrees of spine striking.
  • Now slowly inhale and lift your waist according to the comfort.
  • Try to be in the pose for approx 20 to 30 sec.
  • Now slowly exhale and bring your waist down to the ground.
  • Now, this is one round, do it 3 to 4 times.

Benefits of Bridge Pose

  • This yoga pose is very effective for those who have back pains.
  • This yoga helps to stretches the chest, neck, and spine.
  • It helps to stimulate the lungs, abdominal organs, and thyroid.
  • Improves digestion.
  • It too helps in reducing anxiety, fatigue, backache, headache, and insomnia.
  • Dental for asthma, osteoporosis, sinusitis, and High blood pressure.

Chair Pose

best yoga for heart health

{9 best yoga for heart health} The Chair Pose or Utkatasana. The name comes from (Sanskrit word) Utkat which means IntensePowerful, and Asana which means Pose; it is pronounced as u-t-kat-asana.

This is a very simple but very effective standing Yoga pose. This Yoga poses are done in a standing pose. Your kid can do this yoga for 3 min in 6 shifts 30 seconds for a shift.

How to do Chair Pose?

  • Stand in Mountain Pose (Tadasana). Then Inhale and raise your hands perpendicular to the floor.
  • Now, Exhale and slowly bend your knees and try to take your thigh as nearly parallel to the floor as possible. Keep your back straight and try to make 90 degrees/right angle between the lower leg and thigh.
  • Now be in that position for more than 30 sec to 1 min. 

Note: – If you feel pain while doing this, then do this pose only till you can bear it.

Benefits of Chair Pose

  • This Yoga Pose is Beneficial for those who have pain in the ankles, thighs, calves, and spines.
  • It helps to strengthen the ankles, thighs, calves, and spine.
  • It also helps to strengthen the shoulders and chest.
  • It is the yoga to increase focus and concentration
  • It also stimulates the abdominal organs, diaphragm, and heart and reduces flat feet too

Head to knee pose

best yoga for heart health
Hand photo created by yanalya – www.freepik.com

{9 best yoga for heart health} Head to knee pose or Janusirsasana is a seated twisting and forward bending asana in the diverse school of modern yoga as exercise.

The name of this pose comes from the Sanskrit word “Janu” which means “Knee”, Shirsha” which means “Head”, and “asana” which means “pose”. 

How to do Head to knee pose?

  • Sit on the floor
  • Now, extend your legs in front of you
  • Fold your left leg and place it to your thigh of your right leg
  • Stretch your right leg out
  • Inhale and bend your body over the right leg
  • Keep sure that your spine is stretched
  • Try to keep your knee with your nose
  • Now, Grab your right leg feet with your arms
  • Now hold your breath and maintain in that position for 20 to 30 seconds
  • Now relax and come back to the starting position
  • Now repeat this pose from the opposite leg
  • Repeat this 2 to 3 times

Benefits of Head to knee pose

  • It calms the brain
  • It helps in relieving mild depression
  • It stretches the spine, hamstring, groins, and shoulder
  • It relieves anxiety, headaches, menstrual discomfort, and fatigue
  • It improves digestion

Kapalbhati pranayama

best yoga for heart health

{9 best yoga for heart health} Kapalbhati is also known as a breath of fire. It is an important Shatkarma, a purification in Hatha yoga.

The name of the pose comes from the Sanskrit word Kapala which means Skull and Bhati which means shining.

How to do Kapalbhati pranayama?

  • Sit in a meditative pose
  • Take a deep breath.
  • Exhale and pull your stomach.
  • pull your navel in back toward the spine
  • Do this at your comfort.
  • Keep your right hands on your stomach to feel the abdominal muscles contract.
  • when you will relax then your navel and abdomen will breathe flow into your lungs automatically.
  • Do 20 such breaths to complete one round of Kapal Bhati.
  • Do this 2 more times.

Benefits of Kapalbhati pranayama

  • It increases the metabolic rate
  • It clears the Nadis 
  • It stimulates the abdominal organs
  • It improves the blood circulation
  • It calms and uplifts the mind

Anulom Vilom pranayama

best yoga for heart health

{9 best yoga for heart health} Anuloma Viloma pranayama is a breath exercise practiced in hatha yoga.

How to do Anulom Vilom pranayama?

  • Sit in any meditative pose
  • Keep your spine and neck erect
  • Close your eyes
  • Now, clear your mind
  • Place your wrist on your knees
  • Use your right hand
  • Fold your middle and your index finger toward your palm
  • Place your right thumb on your right nostrils and ring finger on your nostril
  • Now, close your right nostril with your thumb and inhale through your left nostril 
  • Inhale till your lings are full
  • Focus on your breathing
  • Now, release your thumb and you have to close your left nostrils with your ring finger 
  • Now, exhale through the right nostril
  • now, reverse this process this time inhale through the right nostril and exhale through the left nostril
  • Repeat this for 1 minute.

Benefits of Anulom Vilom pranayama

  • It relieves stress and anxiety 
  • It improves respiratory function
  • It improves cardiovascular health.

Downward facing dog pose

best yoga for heart health
People photo created by yanalya – www.freepik.com

{9 best yoga for heart health} Downward facing dog pose is an asana in modern yoga as exercise, which is one of the parts of Suryanamaskar(Salute to the Sun).

This yoga pose is similar to the standing straddle pose but not the same. This yoga pose is a little easier than it.

The downward-facing dog pose is beneficial for pregnant ladies. Downward Dog has been called “deservedly one of yoga’s most widely recognized yoga poses” and the “quintessential yoga pose”

The origin of the name of this pose is from the Sanskrit word “Adho” which means “Down“, “Mukh” which means “face“, “Svana” which means “Dog“, and “Asana” which means “Pose“.

This posture has the head down, eventually touching the floor, with bodyweight on the palms and feet. The arms are straight forward, shoulder-width apart; The legs are one leg apart, the legs are straight, and the hips are raised as high as possible.

How to do a Downward facing dog pose?

  • Sit in cow and cat starting pose.
  • In this posture, you have to be on your knees, both hands will stand on the ground and the back will straight.
  • Now with emphasis on the hands, first move the right leg and then the left leg back.
  • Raise the hips up towards the sky and if possible, take the heels down to the ground.
  • In this posture, you will feel the stretch on the back of your leg.
  • Keep the arm straight and keep the chest straight, move the chest toward the ground as much as you can.
  • Now, you will feel the tension on your chest and arms too.
  • Try to be in this pose for 30 to 40 seconds then release.

Benefits of Downward facing dog pose

  • It helps in relieving stress, headache, insomnia, back pain, fatigue, and mild depression.
  • It helps in calming the mind.
  • Stretches the shoulders, hamstrings, arches, calves, and hands.
  • It improves digestion.
  • Medicinal for high blood pressure, asthma, flat feet, sciatic, and sinusitis.
  • This yoga pose helps in warming up the ankles and the toes.

Easy Pose

best yoga for heart health

{9 best yoga for heart health} Easy pose or Sukhasana is a simple cross-legged sitting asana in hatha yoga, Sometimes used for meditation in both Buddhism and Hinduism.

The name comes from the Sanskrit word Sukha which means Pleasure and asana which means Pose.

How to do Easy Pose?

  • Sit on the floor
  • Cross your right calf in front of the left, so that the feet of the knees pile up.
  • Stay directly above the sitting bones, so that the bowl of the pelvis is straight, neither forward nor back
  • Hold your knees with your hand
  • Use your arms to stretch the length of the spine forward and upward
  • Drag your navel toward the sacrum and the sacrum towards the thoracic spine
  • Maintain this active and raised spine and bend the palms towards the ceiling, pulling the arms back until the top of the upper arms corresponds to the body.
  • To raise and open the chest, press the spine firmly with seated bones to increase any volume
  • Maintain a soft and steady gaze
  • Do for 10 to 15 minutes, then switch your legs

Benefits of Sukhasana

  • It helps to open hips
  • It stretches the knees and ankles
  • It helps to strengthen the back
  • It calms the mind
  • It reduces stress and anxiety
  • It is the yoga to increase focus and concentration

FAQs related to yoga for heart health

Q. Which is the best pranayama for heart patients?

Ans: The best pranayama for the heart patient is Anuloma viloma pranayama and Kapal bhati pranayama.

Q. How to remove heart blockage by yoga?

Ans: You may try the yoga poses given above. these are the easiest and best yoga for heart health. you may follow these yogas.

Q. Can Kapalbhati cure heart blockage?

Ans: If you practice Kapalbhati daily then it can overcome heart disease. Kapalbhati is very powerful pranayama. It also keeps your mind calm and removes your thyroid too.

Q. Which is the best yoga for chest pain?

Ans: Some of the best yoga which is good for chest pain are as follows:

  • Child Pose
  • Mountain Pose
  • Corpse Pose
  • Cobra pose
  • Reclining spinal twist

Q. Can yoga improve heart health?

Ans: Practicing yoga can reduce the risk of heart disease. As yoga is beneficial for a lot of diseases.

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{9 best yoga for heart health}

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