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  • Writer's pictureAsha Venkatarao

Heart Health & Yoga - Improve Cardiovascular Health with Yoga

Updated: Sep 8, 2021

Did you know that Cardiovascular disease is one of the leading cause of premature death in both men & women in the United States? Yes!

According to the American Heart Association, it counts for one in every three female deaths! Women are more prone to Cardiovascular diseases than men.

Unhealthy lifestyles, disturbed sleep routines, chronic stress, poor diet are major modern day problems that give rise to heart diseases.

I was a little shocked to read this and have been gathering information about this serious threat to our health.

You will be happy to know that there's always Yoga to the rescue!! :)

Those Sun Salutations / Surya Namaskaras and Downward Dogs could be as good for the heart as cycling or brisk walking, according to a new review at Harvard University, Massachusetts.

Isn't that wonderful to know?

Based on 37 clinical studies, researchers found that doing Yoga thrice-a-week lowered blood pressure, cholesterol, heart rate and other cardiovascular risk factors.

One of Yoga's clearest benefits to the heart is its ability to relax the body and mind. Emotional stress can lead to increase in release of stress hormones like Cortisol & Adrenaline into the blood stream. These narrow your arteries and increase the blood pressure. Practicing Deep Breathing and developing deeper focus during Yoga practice has been shown to offset this inner stress.

Beyond this stress reducing benefit, Yoga also may help in lowering blood cholesterol and blood glucose levels. Asanas like Tadasana, Vrkshasana, Trikonasana , ViraBhadrasana improve blood supply and focus on developing greater stamina and endurance.

Another recent study has shown that slow-paced, deep-breathing Vinyasa Yoga practice reduced the frequency of atrial fibrillation.

It has also been proven that people who practiced thrice-a-week had lower blood markers for inflammation, which can contribute to heart disease.

The deep breathing with the slow inhalations and relaxed exhalations help reduce stress and strengthen the mind-body connection. It quiets the mind chatter, allowing you to stay focused & energized with a stronger sense of well-being & inner balance.

This week, I am teaching a Heart-Centric, Vinyasa Sequence which will include

- Asanas - to open the chest muscles, to improve blood flow, to strengthen the heart

- Beeja Mantra Chanting - Opening of the Anahata Chakra / Heart Chakra

- Abhaya Hridaya Heart Mudra , to facilitate flow of Prana to the heart

- Naadishuddhi Pranayama to balance the Pranic flows in the body

- Learn a Artery-Detox smoothie recipe

Hope you will make time to take care of your Heart this week.

Our inner health & balance are definitely in our hands;

Just apply your motivation & energy to yourself !

Recipe : Artery-Detox Smoothie -

Blend 10 dried cranberries, 10 soaked almonds, 1 banana with 1 cup of unsweetened almond milk.

Drink daily or 3-times-a week for effective artery cleansing

Recipe : Cholesterol Balancing Spice Mixture-

-1 tsp organic turmeric powder

-1 tsp organic cumin powder

- 1 tsp organic coriander powder

-1 tsp organic saunf / fennel

- 1 tsp ground fenugreek powder

- 1 tsp ground ginger

- 1 tsp ground black pepper

- Combine the spices; saute in a tsp of ghee and store in an airtight container. Add this mixture to the prepared food and consume daily. You can also add it to roti dough.

- You can make larger batches of this spice mixture and store in the fridge for a month.

Hope this information helps you & your family stay healthy!! Namaste :)

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