7 Best Yoga Exercises for a Stronger Heart

A stronger heart is very important to live a healthy and fulfilling life. It not only helps you avoid heart and lifestyle diseases but also helps you enjoy your life more.

There are certain exercises you can do for a stronger heart. Walking, swimming, calisthenics, strength training are all beneficial for your heart.

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Yoga Exercises for Strong Heart

Although there are many yoga asanas for a stronger heart, we have curated seven asanas that even a beginner can perform and reap benefits:

1) Vrikshasana

Vrikshasana opens the chest and broadens the shoulders, helping relieve tension from the heart region.

Here's how you can perform this asana for a stronger heart:

• Maintain a tall, upright stance with arms at your sides.
• Bend your right knee, and place your right foot on your left thigh in a high position. The bottom of the foot should be placed firmly and flatly at the thighbone.
• Make sure your left leg is completely straight. Find your equilibrium.
• Once you are well balanced, take a deep breath in; gracefully raise your arms over your head from the side, and bring your palms together in Anjali mudra (hands-folded position).
• Observe a faraway item that's directly in front of you.
• With a calm exhale, slowly lower your hands from your sides. You may gently release the right leg gently.

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2) Trikonasana

This is a chest-opening Asana that will also exercise your heart.

Here's how you can perform this asana for a stronger heart:

• Stand upright with your legs three to four feet apart.
• Straighten your back, and keep your legs apart. Both arms should be extended and kept parallel to the ground.
• Exhale, and raise the right hand to the sky. Exhale, and bend the left side of the torso at the waist.
• Bring your left arm to your left foot while leaning forward. Hold the ankle gradually, and maintain your right hand in an upward position above the shoulder.
• Maintaining proper shoulder alignment, raise the head, and gaze upwards.
• Hold for a few moments. Return to a standing position, and repeat the exercise on the opposite side.

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3) Virabhadrasana

The Virabhadrasana improves blood circulation and relieves stress, both important factors for a healthy heart.

Here's how you can perform this asana for a stronger heart:

• Stand upright with your feet at least three to four feet apart.
• Turn your right foot 90 degrees outward and your left foot 15 degrees inward.
• Raise both arms laterally to shoulder height with the palms facing up.
• Exhaling, flex your right knee.
• As you settle into the yoga position, extend your arms even more.
• Make a light effort to lower your pelvis. Maintain the yoga position with the resolve of a warrior.
• Smile like a cheerful warrior. Continue to breathe as you descend.
• As you inhale, rise up.
• As you exhale, draw your hands down from your sides.
• Repeat the pose on the left side (turn your left foot out by 90 degrees, and turn the right foot in by about 15 degrees).

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4) Adho Mukha Svanasana

This asana will strengthen your chest and expand your lung region, helping increase its capacity.

Here's how you can perform this asana for a stronger heart:

• Get on your knees. Construct a table with your back as the tabletop and your hands and feet as the table legs.
• As you exhale, raise your hips; straighten the knees and elbows, and form an inverted 'V' with the body.
• The hands should be shoulder-width apart, while the feet are parallel and hip-width apart. Toes point directly forward.
• Press your hands firmly into the soil. Expand at the shoulder blades. Maintain the length of the neck by touching the earlobes to the inner arms.
• Maintain the downward dog position, and take many deep breaths. Focus your vision on the navel.
• Exhale. Keep your knees bent, and return to table stance. Relax.

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5) Bhujangasana

Bhujangasana activates the chest muscles and opens up the region. It will help you feel invigorated.

Here's how you can perform this asana for a stronger heart:

• Lie on your stomach with your soles facing up and your toes flat on the floor; rest your forehead on the ground.
• The palms of both hands should touch the ground directly beneath the shoulders, and the elbows should be parallel and close to the body.
• While inhaling deeply, slowly raise your head, chest and abdomen. Keep your belly button on the floor.
• With the assistance of your hands, pull your torso back and off the floor.
• Continue to breathe mindfully as you bend your spine. If possible, straighten your arms as much as possible by arching your back; tilt your head back and look up.
• Maintain the position while taking four to five steady breaths.
• Exhale, and return your abdomen, chest and head to the floor while relaxing.

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6) Dhanurasana

The Dhanurasana opens up and stimulates the heart region, making your body more flexible.

Here's how you can perform this asana for a stronger heart:

• Place your feet apart, in line with your hips, and your arms by your sides while lying down on your stomach.
• Fold your knees, bring your hands behind your back, and grasp your ankles.
• Inhale, then lift your torso off the ground, and drag your legs up and behind you as you inhale.
• With a smile on your face, gaze directly ahead.
• Maintain the position while focusing on your breathing. Your body should be curled and taut, like a bow.
• Continue taking long, deep breaths while relaxing in this pose.
• As you exhale after 15 to 20 seconds, slowly lower your legs and chest to the ground. Relax your ankles, and unwind.

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7) Savasana

The Savasana is a relaxing pose that'll help you absorb the benefits of your yoga session.

Here's how you can perform this asana for a stronger heart:

• Lie flat on your back, ideally without any pillows or supports. Use a little pillow under your neck if necessary. Close your eyes.
• Keep your legs comfortably apart and your feet and knees completely relaxed, toes pointing outward.
• Place your arms next to one another but slightly apart from your body. Leave your palms facing upward and open.
• Slowly relax your entire body by focusing on different body parts individually.
• Continue to breathe slowly, gently and deeply, and allow your breath to further calm you.
• Close your eyes and take several deep breaths while you gradually become aware of your surroundings and body. When you feel complete, open your eyes slowly and gently.

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Takeaway

For a stronger heart, perform regular exercise in whichever form you may like. The most important thing to remember is that you should have a positive outlook, and try to stay happy as much as you can for a healthy heart.