Winter Yoga: Top 5 regular asanas to keep heart disease at bay

The winter season is considered the laziest time, both mentally and physically. As soon as the weather sets in, our bodies start feeling stiffer and more sluggish than before, so doing physical activity or exercise is not always the first choice in the morning.

Winter is the season when the desire to stay indoors can make it tempting to skip morning exercises, walks, or other activities, but it is a perfect time to strengthen your yoga practice. During winter there is a steady uptick in several health conditions, including heart attacks; this is because the outside cold temperature often tends to increase the heart rate and blood pressure, making it harder to keep you warm.

Recent data released by the Lancet also note that heart attack cases see a sudden jump in winters. But you can reduce the risk by performing some simple yoga asanas regularly that may help to keep your heart healthy in winter.

5 asanas to do regularly to keep heart disease at bay

1. Tadasana, or Mountain pose

The mountain poses majorly targets the complete body, improve the body posture and blood circulation, enhance the body's alignment, and also support heart health.

How to do it?

• Take a yoga mat, lay it down on an even surface, and then stand on the top of it, keeping a straight posture.
• While doing this, make sure you keep your feet together and slowly bring your palms together and interlock them.
• Start taking deep breaths, and as you inhale, stretch out your interlocked arms to the top of your head, pushing your palms upwards.
• Hold the position for 10 seconds.

Credit: Pexels

2. Vrikshasana, or Tree Pose:

The tree pose has numerous health benefits, from improving the spinal cord to enhancing the body posture. During performing the pose, you have to expand your shoulders and open the heart. Doing this pose regularly may improve blood circulation and keep heart diseases at bay.

How to do it?

• To start with the pose, stand straight on the floor and bring both arms in front of the chest; now join the palms together in a prayer position.
• After this, keep the joined palms at the same place and stretch both your arms upwards.
• Now slightly bend your right knee and place the sole of your right foot on the inner side of the left thigh.
• Keep your left leg straight and hold as long as possible.
• Repeat the position 5 times.

Credit: Pixabay

3. Veerabhadrasana, or Warrior pose

The warrior pose is known to improve the body¡¯s balance and stamina. It helps in relieving stress and boosting blood circulation, improving heart health.

How to do it?

To perform this pose, you have to stand straight on the ground looking in the forward direction.

Move your feet about 4 inches apart in the forward direction.

Now turn your left foot out by 90 degrees and your right foot in by about 15 degrees.

After this, lift both arms sideways till they are level with the shoulders.

Take deep breaths in and out, stretch out your hands further apart, and slowly push down your pelvis and hold the pose with dedication.

Do this yoga asana 3 to 4 times regularly.

Credit: Pixabay

4. Bhujangasana, or Cobra Pose

The cobra pose is among the poses that help in relieving neck and back pain. Along with this, it also helps get rid of the belly fat, stretches out the chest cavity, and strengthens the heart muscles.

How to do it?

To do this pose, lie down on your stomach and place your head on the ground. Keep both your hands on either side of your shoulders.

Now gradually put the pressure on your palms and lift your body from the torso while stretching your back and belly muscles.

Fix your gaze on the ceiling and hold the position for at least 15 to 30 seconds.

Credit: Pexels

5. Ardha Matsyendrasana, or the sitting half spinal twist

The sitting half spinal twist pose is about twisting the upper side of the body, which works great on the whole spine and opens the sides of the chest area. It helps in boosting heart health, strengthens the heart muscles, removes stiffness, and regulates the pulse rates. Practising this regularly may reduce the risk of heart attacks and strokes.

How to do it?

• To perform the pose, sit straight with your legs stretched out and feet together.
• Bend your right leg and place the heel of your right foot beside your left hip.
• Now take the left leg over the right knee and place your right hand on the left foot.
• While doing this, put your left hand behind you.
• Lastly, twist the waist, shoulders, and neck to the left and look over the left side of the shoulder.
• Hold this pose for some time.

Credit: Pexels

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