20 Yoga Asanas for a Healthy Heart

Yoga is the art of reposing in different postures, while focussing on breathing. As a result, every yoga posture has a particular effect on the respiratory system and therefore, affects the heart as well. There are specific asanas in yoga for heart problems.

Yoga for heart patients

The following yoga asanas begin with simple postures, and then, gradually, become more demanding, and require greater stamina and strength. The body is more relaxed and rejuvenated as you reach the final ones.

Tadasana (Mountain pose)
Vrikshasana (Tree pose)
Utthita Hastapadasana (Extended Hands and Feet Pose)
Trikonasana (Triangle pose)
Veerabhadrasana (Warrior pose)
Utkatasana (Chair pose)
Marjariasana (Cat pose)
Adho Mukho Svanasana (Downward facing dog pose)
Bhujangasana (Cobra pose)
Dhanurasana (Bow pose)
Setu Bandhasana (Bridge pose)
Salamba Sarvangasana (Half Shoulder stand)
Ardha Matsyendrasana (Sitting Half Spinal Twist)
Paschimottanasana (Two-legged forward bend)
Dandasana (Stick pose)
Dolphin pose
Dolphin Plank pose
Sphinx pose
Shavasana (Corpse pose)
Anjali Mudra

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The following postures begin with mild ones, gradually increasing to more demanding ones that require greater stamina and strength. The body gets relaxed and rejuvenated with the concluding postures.

1. Tadasana (Mountain pose)

The Mountain pose helps strengthen the heart, and also adds flexibility to the body.

2. Vrikshasana (Tree pose)

The Tree pose calms and brings equilibrium to the mind. Reposing in this yoga pose is useful, as a calm mind leads to steady and healthy functioning of the heart.

3. Utthita Hastapadasana (Extended Hands and Feet Pose)

This yoga posture requires more focus and strength to balance.

4. Trikonasana (Triangle pose)

This is a heart-opening standing yoga posture, designed to promote cardiovascular exercise. The chest expands, when breathing deeply and rhythmically. It also increases stamina.

5. Veerabhadrasana (Warrior pose)

The Warrior pose improves balance in the body and increases stamina. It also releases stress, while calming the mind, and helps keep the heart rate in check.

6. Utkatasana(Chair pose)

In this yoga posture, you can feel the heart and respiration rate increase. It increases heat in the body and strengthens it.

7. Marjariasana (Cat pose)

This yoga posture is a welcome relief after the Chair pose, as it allows the heart rate to settle, and become soft and rhythmic again.

8. Adho Mukho Svanasana (Downward facing dog pose)

This yoga posture is used as a resting position as it calms the system and energises the body.

9. Bhujangasana (Cobra pose)

This yoga posture increases the stretch to the chest, and requires more strength and stamina than the Sphinx pose.

10. Dhanurasana (Bow pose)

The Bow pose opens and strengthens the heart region. It is stimulating and greatly stretches the whole body.

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11. Setu Bandhasana (Bridge pose)

Less demanding than the Bow pose, the Bridge pose facilitates deep breathing and opens and improves blood flow to the chest region.

12. Salamba Sarvangasana (Half Shoulder stand)

The Half shoulder stand pacifies, activates the parasympathetic nervous system and creates space in the chest. It is a restful and rejuvenating posture.

13. Ardha Matsyendrasana (Sitting Half Spinal Twist)

The Sitting half spinal twist works on the whole spine, and opens the chest sides alternately.

14. Paschimottanasana (Two-legged forward bend)

Serving as a resting posture, the seated forward bend brings the head lower than the heart, facilitating the reduction of the heart rate and respiration, while allowing the system to rest.

15. Dandasana (Stick pose)

Countering the previous postures, this yoga posture facilitates good posture, strengthens the back and, at the same time, stretches the shoulders and chest.

16. Dolphin pose

The Dolphin pose is a little more demanding than Downward facing dog pose as it helps by increasing stamina and strengthening the upper body in preparation for more heart opening postures.

17. Dolphin Plank pose

The Dolphin plank pose gets the heart pumping again.

18. Sphinx pose

The Sphinx pose allows the chest to open again. It is a mild backbend that gently opens the chest, stretches the lungs and shoulders.

19. Shavasana (Corpse pose)

Deep rest is the counter pose for all yoga postures, as it allows the body and breath to make the subtle adjustments necessary, for the overall health of the system.

20. Anjali Mudra

The Anjali mudra opens the heart, calms the brain, and reduces stress and anxiety. It also prepares the body better for pranayama and meditation.

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With fast-paced lifestyles, filled with fattening food and shortened sleep schedules, heart ailments and diseases are on the rise, all over the world.

Yoga for heart diseases is a natural, and therefore desirable, alternative to popping pills. So choose the safer and side-effect-free solution to a healthier and heartier life. Practise yoga for a healthy heart!

Yoga practice helps develop the body and mind and has a lot of health benefits; yet, it is not a substitute for medicine. It is important to learn and practise yoga postures under the supervision of a trained Sri Sri Yoga teacher. In case of any medical condition, practise yoga postures after consulting a doctor and a Sri Yoga teacher. Find a Sri Sri Yoga program at an Art of Living Center near you. Do you need information on programs or share feedback? Write to us at info@srisriyoga.in

NOTE – This article was originally published in The Art of Living and can be viewed here

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20 Yoga Asanas for a Healthy Heart