Researches and studies refer that, that yoga may help lower heart diseases risk.

Moreover, with a briefing to yoga is one kind of unique therapy because it incorporates physical activity, breathing, and meditation. Yoga is a quality workout, and with any generation group, you may start doing this.

With our daily busy schedules and time-bound lifestyle, we somewhere lack in to devote some time for ourselves. And such a hectic lifestyle often leads to stress and depression. With such a lifestyle, all we need to care about our health and relaxation.

In our previous few articles, we have brief up about that, how yoga is beneficial to our health in terms; effective yoga postures for eyes, weight loss, back pain, piles, thyroid, depression, diabetes, headache, constipation, knee pain, and more including heart health/disease.  

Heart health/disease doesn’t come with an invitation, though there is no age factor that determines heart ailments. In the present life, people in their 20s are feeling prey to heart attacks and other major heart diseases. Reasons are many, were pointing our self a culprit isn’t wrong, as somewhere our lifestyle is making us unhealthy. To win a fight with our self, a first foremost, one individual should do yoga with few easy stretches and breathing exercises, which can lead to good health, especially with heart.

Yoga Postures that leads to Healthy Heart and prevent Heart Diseases

There are various yoga postures, and particularly with a specific approach, few are meant to be done for heart problems. All you need stepping onto the mat for those few yoga postures, which can be concluded as one of the best things you can do for your heart health. Our selected list of 9 safe yoga postures for heart health/ disease are below:

1) Tadasana (Mountain Asana)

This asana is considered one of the easiest asanas to start with your yoga journey, where this mountain pose helps strengthen the vertebral column and the heart as well. It also generates the deep breathing involved, also expands the lungs.

Actions required for Asana:

  1. Stand straight on the floor /Ground and take a small gap between the feet.
  2. Start deeply breathing (inhale), raise both arms.
  3. Keep arms upward by interlocking the fingers.
  4. Now come on the toes by raising heels simultaneously.

2) Breathe Deeply

Deep breathing, one of a study refers that, breathing –with exhalation twice as long as the inhalation- is an effective tool to help managing hypertension. Where breathing deep technique this way will calm your nervous system and lowers your heart and respiratory rate to help in lessen blood pressure.

Actions required for breathing Yoga:

  • To do this, begin it with inhaling through your nose to a count of two and exhale through your nose to a count of four (time).
  • Remember that, during breathing, focus helps you to relax into each pose and deepen its benefits.

3) Easy Pose (Sukhasana)

Yoga is not limited with few postures, but also with a kind of meditation. Though, moving to another method you may try this simple seated posture which can be done at the beginning and end of your practice as a mini-meditation.

  Actions required for Asana:

  • To start with this asana, you may sit in a comfortable cross-legged position, with your right shin in front of your left.
  • Make your posture with relaxed down positioning shoulders, and rest your hands, palm facing up, on the knees and close the eyes and focus on inhaling to a count of two and exhaling to a count of four times.

4) Downward Dog (Adho Mukha Svanasana)

Another considered being safest and the most basic and widely-used yoga pose is Adho Mukha Svanasana.

 Actions required for Asana:

  • To begin on your hands and knees, along with the hands shoulder-width apart slightly in front of your shoulders, and state your knees directly below your hips.
  • Then spread your palms, with your index fingers parallel.
  • During exhale, tuck your toes and straighten your legs as you lift your hips to create a modified inverted ‘V’. Rest your head on the bolster to keep it aligned with your arms.
  • Remember that your legs should be straight and press the heels towards the floor.
  • And a tilting pelvis for generating length in your lower back with knees a bit bent.

5) Bridge Pose (Setu Bandha Savangasana)

Actions required for Asana:

  • To begin with this asana, you may lay down on the mat with the support of back on the floor.
  • Draw your feet inwards towards hips.
  • Make sure to keep the feet and knees in the line with the hips.
  • Now, with keeping arms by your side of the body, press the palms into the floor.
  • On, another lift your hips up towards the sky, and try to put your palms on the lower back for support, which might be difficult.
  • Keep your chin tuck into the chest, and deep breath around three times.
  • Now, slowly lower your hips to come out of the posture.

6) Head to Knee Forwarded Bend (Janu Sirsasana)

 Actions required for Asana:

  • To begin with this asana, you may sit on the floor with extended in front of you, inhale as you bend your left knee to bring sole alongside your right inner thigh.
  • Keep the right foot flexed, exhale, and keeping your back long and flat, bend from the hips and fold forward until you feel a gentle stretch in your right hamstring.
  • State your hands on either side of your extended leg, and grasp your right foot with your hands. As same, you can repeat it on the other side.

7) Big- Toe Pose (Padangusthasana)

Actions required for Asana:

  • This asana is best and easy to relieve stress and relaxation. Moreover, to start, standing mountain pose, inhale and exhale while you bend from the hips and grasp your big toes with the thumb.
  • Start inhaling, as you straighten your back, then exhale and fold forward, with keeping your front torso long. Also, you have to keep your knees slightly bent if your hamstrings are tight.

8) Vrikshasana (Tree Pose)

This asana will help you keep calm the mind and also leads to a steady and healthy heart function.

Actions required for Asana:

  1. Start it with standing posture, stand on the floor in a straight pose.
  2. Bring the hands in front of the chest and join your palms in prayer state.
  3. Stretch your left knee
  4. Place the left foot on the interior side of the right thigh, and also keep the right leg straight, with looking straight and relax.

9) Cobra Pose (Bhujangasana)

Not even the safest posture for heart health, but also an excellent asana which is considered to improve kidney health (especially with diabetes).

Actions required for Asana:

  1. Lie down on the yoga mat with support of your stomach. Rest your face on your chin and close the eyes.
  2. State your hands beside your body, resting your palms on the floor and exhale deeply.
  3. Then, lift up the chest and your face off the floor.
  4. Close your eyes, and remain steady and relax.


The review is considering the fact of; heart diseases are quickly becoming one of the most common conditions worldwide. To fight with such life-threatening heart ailments, apart from medication and surgery there is a yoga technique which can keep this essential organ health healthy. With much available yoga exercise, we have shared our list of yoga exercise that can help to keep your heart healthy and also help in preventing heart ailments/ diseases.

So you may stop having those deep sour medicines and can start this practice for a lifetime to get devoted towards your heart health. Keep in this mind, that yoga isn’t that easy you may start it initially under proper fitness instructors or yoga teachers.

Other Interests: 7 Balanced Health Benefits of Meditation

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Jaya Chopra

Jaya Chopra

She is a Nutritionist with more than 5 years of professional content writing experience in the field of nutrition. She loves to share the knowledge and ideas through the effective way of blogs and article. She is a post-graduate student, a qualified Yoga & Diabetes Educator and pursuing diploma in food safety & quality management as well.