Yoga and Relaxation’s Impact on Cardiac Health

The field of yoga therapy has proven to be a potent tool in managing conditions like high blood pressure and coronary artery disease. Beyond mitigating high blood pressure, yoga therapy holds the potential to reduce serum cholesterol, triglycerides, free fatty acids, blood glucose levels, and body weight. Furthermore, the practice yoga enhances physical fitness and bolsters one’s overall efficiency.

ASANA

1. Tadasana:

Procedure:

1. Begin by standing upright with your feet together, and let your hands rest at your sides.
2. Gradually clasp your hands and extend them overhead while lifting your heels off the ground.
3. Strive to maintain this posture for 10 to 20 seconds.
4.  Exhale and gently return to the initial position.
5.  Repeat this pose for 3 to 5 rounds.

2. Ardha Matsyendrasana:

Procedure:

1.  Sit in an upright position with your legs fully extended.
2. Slowly fold your right leg inwards, positioning it near your left hip, then fold your left leg and place it on the other side of the right leg.
3. Now, with your right hand, reach around your knees, attempting to hold your left knee or toes. Simultaneously, place your left hand behind your waist and twist your upper body.
4. Maintain this pose for 10-20 seconds.
5. Repeat the sequence with the left leg folded.
6.  Exhale slowly to return to the starting position.
7.  Repeat 3-5 times.

3. Bhujangasan:

Procedure:

1.  Begin by lying on your abdomen with your hands and legs aligned.
2. Gradually position your hands beneath your shoulders and rest your chin on the ground.
3. Inhale and attempt to lift your head, neck, and upper body while keeping your elbows close and slightly bent, minimizing pressure on your arms.
4.  Maintain this pose for 10-20 seconds, then exhale and return to the starting position.
5. Repeat the posture 3-5 times.

4. Dhanurasan:

Procedure:

1.  Start by lying on your abdomen with your hands and legs together.
2. Gradually bend your legs at the knee joint, drawing them closer to your hips.
3. Attempt to grasp your ankles on both sides. d. While inhaling slowly, try to pull your legs back, straightening your arms, and elevating your upper body.
4.  Hold this position for 10-20 seconds.
5.  Exhale gently and return to the starting position.

5. Uttan padmasana:

Procedure:

1.  Begin by lying on your back with your hands and legs together.
2. Inhale slowly and raise your legs to a 30-degree angle, holding the position for 5-10 counts. Exhale and return to the base position.
3.  Inhale again, raising your legs to a 60-degree angle and maintaining it for 5-10 seconds. Exhale and return to the base position.
4.  Once more, inhale, raising both legs to a 90-degree angle and holding for 5-10 seconds. Exhale and return to the base position.

6. ArdhaShalabasan:

Procedure:

1. Lie on your abdomen with your hands and legs by your side and your chin on the ground.
2.  Place both palms under or beside your thighs. Inhale and lift your right leg above the knees in a comfortable position, holding for 10-20 seconds. Exhale and return to the starting position.
3. Repeat the same process with the left leg.
4. Alternate between the right and left leg for 3-6 times.

7. Merudhandasan:

Procedure:

1.  Lie on your back with your hands and legs together.
2.  Extend your hands to shoulder level, parallel to your body, or at a right angle.
3. Slowly inhale and bend your right leg at the knee joint, placing the right foot on the left knee.
4. Exhale and twist your lower body from the waist to the left side while turning your upper body and head to the right side. Hold this position for 10-20 seconds.
5. Inhale and return to the center and the base position.
6. Repeat the same with the left leg.

8. Sethubandhasan:

Procedure:

1.  Lie on your back with your hands and legs together.
2. Slowly fold your legs, bringing them closer to your hips.
3.  Inhale while raising your hips as much as possible.
4.  If possible, attempt to hold your ankles and maintain the position for 12-20 seconds. Exhale and return to the starting position.
5. Stretch your legs forward and return to the base position.
6. Repeat the posture 3-5 times.

9. Gomukhasana:

Procedure:

1.  Stretch out your legs in front.
2.  Bend the left leg at the knee and pull it closer to the body.
3. Raise your right knee and tuck the left foot under the right thigh, such that it just touches the buttock.
4.  The toe and side of the foot should be touching the ground, with the toes pointing away from the body.
5. . Draw in your right foot and cross it over the left thigh.
6. Place the right foot close to the left buttock. The right heel should be touching the left buttock.
7.  Place the right and left knees above one another.
8. . Try to keep the head and back straight.
9.  Turn the left elbow and bring the left forearm behind the back such that the elbow is pointing down.
10. Push the forearm further up the spine as far as one can.
11.  Raise the right arm straight up so that it touches the right ear.
12.  Bending the elbow brings the forearm down over the right shoulder. Try to reach the left hand.
13.  Lock the forefingers of both hands. Try keeping the neck, head, and spine erect.
14. Look in front and hold the pose for a few seconds
15. Return to the starting position.
16.  Perform the pose again with the arms and legs in a reversed position.

10. Shavasan:

Procedure:

1.  Lie flat on your back with ease.
2.  Create a distance of approximately one and a half feet between your legs.
3.  Place your hands on the ground about six inches away from your body.
4. Position your palms facing upward, with your fingers lightly curled, and close your eyes.
5.  After maintaining this position for some time, return to the normal resting position.

11. PRANAYAMA

Elevate your heart health with the transformative power of practice yoga and relaxation – a path to a stronger, healthier, and more balanced life.