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How Yoga helps your heart health?

How Yoga helps your heart health?

Although it has been around for thousands of years, yoga is still quite popular today. Why should this come as a surprise? There is something for everyone, including Vinyasa yoga, Balancing Stick Pose, and Plank Pose. Meditation and relaxation are undoubtedly two things that come to mind when most people think of yoga. Finding your "happy place" is just the beginning of the health benefits that these things offer.


Strength, flexibility, balance, and relaxation can all be enhanced via the mind-body practice of yoga, which involves moving through a sequence of physical poses and breathing techniques. The emphasis is placed on various focuses, such as toning, strength training, or meditation, in dozens of distinct formats or practices, including Hatha, Anusara, Ashtanga, and many others.


Numerous studies have demonstrated the numerous cardiovascular health benefits of yoga. The number of cardiologists and other specialists who acknowledge that these advantages are real has significantly increased during the past five years or so.


Lowers stress


Although the exact mechanism by which stress causes heart disease is unknown, stress has been shown to increase risk factors for the condition by increasing behaviors and other risk factors. These include eating too much, exercising too little, and having high blood pressure. Whenever you are in a challenging circumstance, Deep breathing is typically one of the first actions you take to calm down. Yoga pranayama is a breathing-based exercise that emphasizes relaxation, meditation, and inhaling and exhaling. Unfortunately, stress will inevitably come up. After a particularly challenging day, taking a 60-minute yoga class can help you get back on track and lessen your anxiety.


Following a cardiac event, such as a heart attack, bypass surgery, or a heart disease diagnosis, anxiety and despair are frequently experienced. Yoga can assist you in controlling this tension as part of a comprehensive therapeutic approach.


Reduces risk of heart problems 


Your risk for heart disease may be impacted by variables such as high blood pressure, high blood sugar, and high cholesterol. Yoga, like other forms of exercise, can lower blood pressure by promoting arterial relaxation and lowering cholesterol and blood sugar levels.


For overall heart health, engage in at least 30 minutes of moderate-intensity aerobic exercise five days a week. Patients with atrial fibrillation experienced a decrease in the frequency of such episodes after doing slow-paced yoga lessons twice a week. In a different study, heart failure patients who completed an eight-week yoga program demonstrated improvements in their quality of life and ability to exercise. Additionally, they had reduced blood levels of inflammation-related indicators, which are linked to heart disease.


For extra health advantages, engage in at least two days a week of moderate- to high-intensity muscle-strengthening exercise.


Strengthens and tones your muscles


Some yoga styles only emphasize meditation and relaxation, while others place a strong emphasis on muscle toning. Regardless of the stance, you use your own body to increase your power; no other equipment is required!


Even though not all forms of yoga can be considered aerobic activities, vinyasa yoga lessons will raise your heart rate and help you burn calories. You'll start working up a sweat at this "flow" yoga class's quick pace.

Better sleep


After a long day, it can be challenging to wind down and prepare for some much-needed sleep. If you want to reduce your heart rate and get ready for a restful night's sleep, try employing some of the breathing and meditation methods you learned in a yoga class. Your mind and body need a minimum of eight hours of sleep each night.


Helps quit smoking


According to some research, yoga may be an effective method for assisting smokers in quitting. One of the largest risk factors for heart disease is smoking.


Persistent self-control


Yoga's calming, meditative elements can strengthen your emotional fortitude and make you more resilient to stress. Stress, an inevitable component of daily life, triggers the fight-or-flight response in the body. This causes your heart rate, blood pressure, and stress hormones to increase, all of which are detrimental to your cardiovascular system. The opposite effect, also referred to as the "rest-and-digest reaction," is facilitated by yoga. According to Dr. Khalsa, a consistent yoga practice over time develops this "relaxation response," which makes it possible for you to become less reactive to stressful situations and strong emotions. One study found that practicing yoga for only one 90-minute session reduced cortisol levels.


Better mind-body awareness


More than 80% of yoga practitioners who participated in a National Center for Complementary and Integrative Health survey in 2012 reported that the activity reduced their stress levels. Yoga reportedly inspired almost two-thirds of people to exercise more frequently. And 40% of people claimed that they were motivated to eat healthier. These alterations can be a result of yoga practitioners' increased awareness of their mind-body connection. "When you eat well and exercise, you become more conscious of the satisfying feelings you experience." "You're also more likely to experience the negative effects of eating junk food and spending all day on the couch," explains Dr. Khalsa. He emphasizes that altering your lifestyle is likely the most crucial thing you can do to prevent heart disease.


Summing up


Exercise has traditionally been recognized as a crucial component of total heart health. Long, quick walks are wonderful, but they may often become monotonous. Try something new and try some yoga. Try to choose the type that suits you the best from the many available. It will bolster your soul in addition to your physical health.

Dr. Yatendra Kumar Porwal
Cardiac Care
Meet The Doctor
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