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Friday, October 18, 2019 06:13:39 AM
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Best yoga poses for a healthy heart

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04th-Oct-2019       
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Weekend Plus Desk :
ur heart is an organ that works continuously even when we fall asleep. It is the most vital organ responsible for pumping blood throughout the body and so it is crucial to take better care of it. Sedentary lifestyle, food habit, and stress are a few things that can disturb the normal functioning of our heart and can increase the risk of cardiovascular problems. In such a condition, yoga is one of the best ways to take care of your heart. Practicing yoga every day can keep your heart healthy.
Even the British Heart Foundation recently recommended people living with heart disease to practice yoga. Yoga helps to reduce stress, anxiety and lower the risk of depression, which is quite benefical for your heart health. Following these five asanas is considered the best for the heart.
Utthita Trikonasana or Extended triangle pose
How to do it
Step 1: Stand straight on the mat with your feet wide apart. Now turn your left foot out and turn your right foot slightly inward.
Step 2: Face forward and take a deep breath while raising your arms out to the sides so that they form a T with your torso.
Step 3: Exhale and reach your left hand down to your shin as close to the ankle. Bend as far as you can and at the same time lift your right arm up so that the tips of your fingers are pointing to the ceiling.
Step 4: Bring the sides of your torso parallel to the floor. Your neck should be in line with your torso.
Step 5: Look up at your right hand and take 2-3 deep breaths. Then repeat the same on the other side.
Paschimottanasana or Seated forward bend pose
How to do it
Step 1: Sit down comfortably on the mat with your legs extended out in front of you and your hands resting by your side.
Step 2: Stretch your hands overhead such that the tips are pointing towards the ceiling.
Step 3: Take a deep breath and draw your spine up long.
Step 4: When you exhale bend forward to touch your toes with your hands.
Step 5: Your belly should be resting on your thighs and your nose should be between your knees. Stay in this position for a few seconds and then go back to where you started.

Ardha matsyendrasana or Half spinal twist pose
How to do it
Step 1: Sit on the ground with your legs extended in front of you.
Step 2: Bend your knees and then drop your right knees on the mat and bring the right foot close to your left hip. Now bring your left ankle close to your right leg.
Step 3: Raise your right arm overhead and then take it back and place your hand on the mat behind your hip.
Step 4: Now raise the right arm overhead and lower it on to the left thigh as you twist to face left.
Step 5: Turn your neck, waist, and shoulders towards the right, to see over your right shoulder. Keep your spine erect and take a few breaths.
Step 6: Hold this pose for a few seconds and then return to the starting position. Repeat the same on the other side.
Gomukhasana or Cow face pose
How to do it
Step 1: Sit down comfortably on the ground and bend your knees.
Step 2: Now stack your right knee directly over your left knee. The legs should be as close to your buttock as possible.
Step 3: Take your left arm behind and bend your elbow. Try to reach your hand up towards the shoulders.
Step 4: Now take your right arm overhead, bend the elbow and try to interlock the fingers of both hands. Hold this position for at least 30 seconds and then repeat the same on the other side.
 Setu Bandhasana or Bridge pose
How to do it
Step 1: Lie down on your back with your knees bent and feet on the ground. Your legs should be hip-width apart from each other.
Step 2: Your arms should be resting at the sides of your body with the palms facing downwards.
Step 3: Press the feet into the floor, take a deep breath and gently lift your hips up rolling the spine off the floor.
Step 4: Press your arms and shoulders on the ground to lift your chest. Try to engage your legs, buttocks to lift your hips higher. Hold this position for 4 to 8 breaths and then return to the normal position.

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