Written By: Prerna Mittra | Updated : April 29, 2025 3:25 PM IST
Medically Verified By: Himalayan Siddha Akshar
Yoga And Heart Health: Best Asanas To Strengthen Cardiovascular Health Naturally (Photo: Freepik)
Best yoga asanas for heart health: It is no secret that yoga is great for the heart, just like it is for the health of several other organs in the body. There are specific asanas catering to specific aspects of health, and when it comes to the heart, certain postures, breathwork and meditative practices can ensure its upkeep and well-being. Keep in mind that stress is a major cause of heart diseases. But with some yogic practices like meditation and pranayama, the heart may be able to enjoy some therapeutic benefits. It is important to engage in yoga every day, so that the body is strengthened and it continues to enjoy cardiovascular health benefits. Otherwise, there may be a host of illnesses affecting the body.
According to Himalayan Siddhaa Akshar, an author, columnist, and founder of Akshar Yoga Kendraa, here are five best asanas to strengthen cardiovascular health naturally. They must be practised every day diligently if one wishes to enjoy a long, disease-free life, says the yoga and spiritual leader. Read on.
To perform this healthy yoga asana, you must stand with your feet together and knees straight. While inhaling, lift both arms and interlock the fingers above the head, fully elongating the spine; extend the shoulders, palms facing upwards. Engage the lower body actively. Continue breathing slowly, hold for 30 seconds, repeat 5 times.
Benefits: It stretches the entire body, expands the chest and the heart, builds strength in lower body, improves balance and alignment.
This is another powerful yoga asana for cardiovascular health. To perform this, lie down on the stomach, placing the forehead on the mat, palms under the shoulders and legs straight together. Inhale while rolling the shoulders back. Lift the upper body in such a way that the pelvis is placed on the mat, chest, shoulders and head upwards. Tuck the elbows in towards the waist and push the shoulders away from the neck. Try to hold for 10-15 seconds, release. Repeat 5 times.
Benefits: It provides expansion to the chest and lungs, helps to stimulate the heart without putting any direct pressure on it, and enhances oxygen supply to the heart and lungs.
Sit in a comfortable posture with the spine straight. Place the left hand on the left knee, with the right hand blocking the right nostril; inhale from the left, then block the left nostril and exhale from the right. Now inhale from the right nostril while the left is blocked, and block the right and exhale from the left. This completes one cycle. Practise 5-10 cycles, maintaining the breath as slow as possible.
Benefits: It balances both sides of the brain, sympathetic and parasympathetic nervous system. It also immediately relaxes the mind and regulates blood flow to the heart.
Sit in a comfortable posture, with the spine straight; take support for the back if needed. Gently close both ears using the thumbs, index fingers lightly over the eyebrows, middle fingers at the nape of the nose, ring fingers at the base of the nostrils and little fingers over the upper lips. Take a deep breath in; while exhaling, make a humming sound. Try to focus on the vibrations created by the sound. Allow the vibrations to transcend through the body. Practise for 5-11 minutes daily.
Benefits: It helps reduce anxiety, relieves stress, relaxes the nervous system, promotes good sleep and calms the mind.
To do this, raise both arms upwards and lengthen the spine. Walk at a medium pace, preferably in a natural setting. For deeper impact, walk barefoot on grass or earth. Practise daily for 11-21 minutes for powerful impact.
Benefits: A special Himalayan practice that helps in bringing the mind and body into balance, it fosters mindful movement with awareness and intention, promoting effective blood flow in the whole body. It is a gentle practice that builds cardiac health without putting stress on the heart.
