Yoga for
Heart Health
According to the American Heart Association, coronary heart
disease is the leading cause of death for both men and women in
the United States, causing about 1.5 million heart attacks each
year. Recent research has shown yoga and meditation to reduce
blood pressure, lower the pulse rate, improve the elasticity of
the arteries, regulate heart rhythm, and increase the heart’s
stroke volume. Yoga, in short, is good for your heart.
Stress is
considered a major contributing factor in heart disease. Stressful
situations raise your heart rate and blood pressure, and release
stress hormones, which all can injure the heart and the blood
vessels, especially during prolonged or repeated exposures. Yoga
is widely known for its ability to reduce stress and promote a
calm relaxed state, which in turn reduces stress hormones,
decreases the heart rate and lowers blood pressure, helping to
control and prevent heart disease.
The breath
has a strong influence on the rhythm of the heart through the
inner connections in the central nervous system. Slow deep
breathing is encouraged by hatha yoga, pranayama (yogic breathing
exercises) and verbal recitation of mantras. And this smoothing
and lengthening of the breath slows the heart rate, regulates the
heart rhythm, oxygenates the blood, and induces a feeling of calm
and well-being. All of the benefits of establishing a slow steady
breath rhythm have been shown to reduce the risk of heart attacks
and strokes.
Because of
their effects on both the physical and energetic bodies, specific
types of yoga postures can be used to control and prevent heart
disease. Upper back-bending poses open the chest to improve heart
function and respiration. Side-bending poses open the energy
channels of the liver, gallbladder and heart to help remove
physical and energetic blockages in the heart and chest. Spine
lengthening poses promote good posture to reduce compression on
the heart and lungs and to facilitate proper functioning of the
heart. Shavasana (corpse or relaxation pose) is deeply calming
and has been shown to reduce high blood pressure in just a few
weeks. Inversions help to rest the heart muscle and improve blood
circulation, but are contraindicated with unmedicated high blood
pressure. Findings show that people who practice yoga and
meditation at least three times a week may reduce their blood
pressure, pulse and their overall risk of heart disease.
Meditation
is renowned for its ability to calm the mind and reduce stress.
It also can reduce heart-harmful emotions, such as anxiety,
hostility and hopelessness. And studies have shown that a daily
meditation practice can reduce the amount of fatty deposits in the
arteries, as well as lower blood pressure.
Practicing
yoga naturally leads one to choose a healthier lifestyle, which
most often eliminates or minimizes heart disease’s dietary risk
factors of refined sugar, alcohol, high cholesterol and fat rich
foods, and caffeine.
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