Want a healthy heart? Go for yoga

Due to its positive effects on the cardiovascular system, yoga assumes an important role in cardio-care, says Shameem AkHtar

Human heart works non-stop. Heavy-duty work keeps it busy, making it consume one-20th of the body’s blood supply. Despite this pampering, our neglect can have damaging effect on this workhorse. The neglect could come in many guises — smoking, overeating, indulging in fatty food, lack of exercise, even being over-wrought or over-ambitious. Apart from physical labour, the heart responds to emotional surges.

All the asanas below are meant to power the heart and have other benefits which we have listed below each pose.

Marjariasana-1

Instructions:

• Sit on your heels.
• lean forward to place your palms flat on the ground in front of you, so you are now on your fours.
•  Inhale raising your head towards the ceiling, caving in your spine. This is the first stage of the classic cat stretch and the stage from which you move into all the other variations mentioned.
• Dropping your spine and curving must be mastered well before moving into the following stages.

Benefits:

•  It helps in de-stressing, improving lung capacity, and rectifying postural defects (posture impacts breathing).
•  It boosts immunity.

Marjariasana-2

Instructions:

•   Get into position (stage 1).
•     After curving your spine, exhale deeply, drop your head and move your chin down so it is locked between your collarbone, thus arching your spine.
•    Stiffen your arms and legs simultaneously to extend and deepen the pose further.
•       Combine the first stage with this to complete one round. Do up to five to nine rounds for general health.

Benefits:

•   The spinal arch makes your back flexible.
•      It aids metabolism and helps in blood circulation.
•     Arms and legs get toned if you are able to stiffen them while doing the chin lock.

Uttanpadasana

Instructions:

•      lie on your back and bend your knees, placing feet flat on the ground. Inhale.
•        Raise your right leg up. Exhaling, place your hands around the shin.
•   If that is not possible, place your hands around your thighs. Hold for a few seconds.
•   Continue normal breathing, as you hold for a few seconds. Release.
•     Repeat three to five times. Relax and repeat for left leg.

Benefits:

•  This is a preventive in spinal disorders and also helps heal them.
•    It strengthens leg muscles, improves blood circulation and releases tension locked at hip region.
•      Improves mood and fights insomnia.

Parvatasana

Instructions:

•     Get down on all fours like an animal. Inhale.
•       Exhaling, lift your hips.
•      Keeping the palms flat on the ground, push down both heels to stretch the legs completely.
•       Push down at the shoulders so the head drops further down.
•       While making all these adjustments, continue breathing normally. Hold for a few seconds.
•   Relax back on all fours. Repeat three times.

Benefits:

•     Parvatasana is part of the sun-salutation series and the most powerful healing pose in yoga.
•     It strengthens legs, tones abdomen and takes the weight off the hips. It is an entire body workout, releasing energy flow.

Copyright: Exotica, the wellness and lifestyle magazine from The Pioneer Group, available in all rooms of select five-star hotel chains in India