Sunday, 29 April 2012 01:12

Yoga and Your Heart Health

Written by  Gina Roberts-Gray
Rate this item
(0 votes)
Yoga and Your Heart Health Sculpies - Fotolia

Strike a pose for a healthier heart;

Mountain, tree and lotus might sound like the names of things you’d find in nature, but they’re actually yoga poses that can make your heart stronger and healthier.

In addition to improving your overall health, by helping control weight and reduce stress, Spencer H. Stone a licensed massage therapist and registered yoga teacher at Coral Springs Medical Center in Coral Springs, FL, says yoga offers very specific cardiovascular benefits. “Yoga lowers your resting heart rate and LDL cholesterol, raises your HDL cholesterol, and improves circulation.”

And science agrees. A study from The Continuum Heart Institute at Beth Israel Medical Center in New York found an hour of yoga a day can control yours or your family’s blood pressure as effectively as many prescriptions, and in as little as three weeks, patients experienced “significant reduction of blood pressure.”

Finding the right pose for you

Experts say there are no yoga poses that aren’t good for your heart, but there are definitely some that specifically target it. The Continuum study says poses that are “head-down-body-up” like Downward Dog and Standing Half Forward Bend are particularly beneficial in preventing and treating hypertension related heart disease. “Whether sitting or standing, your body is usually upright,” says Mary Kaye Chryssicas a registered yoga teacher in Wellesley, Massachusetts, “but, these poses, called inversions, pump blood toward your head which helps blood flow to the myocardium, as well as send oxygen to your head.”

But, you don’t have to stand on your head to help your heart. Beginner poses like Overhead Reach, Lotus and High Lunge are done seated upright or standing, and increase lung capacity by opening up and aerating the lungs. “Another relatively easy pose, Chair, promotes cardiovascular exercise by prompting you to breathe strategically and adequately,” says Chryssicas “It also stimulates the diaphragm and heart.”

Take a breather

Yoga isn’t merely a series of poses. “A component of yoga involves specific breathing exercises and relaxation/mediation techniques,” says Stone. Similar to heart-friendly poses, breathing exercises help oxygenate your blood providing nourishment to all parts of your body.

One easy, beginner breathing technique is alternate-nostril breathing. “To do this, gently press your thumb against your right nostril, closing it off, and breathe in slow and deep through the left nostril to the count of four. Quickly move your thumb to your left nostril, closing it off and slowly exhale through the right nostril to the count of eight,” says Stone, “Then repeat in reverse, breathing in and out through the opposite nostrils. This is one set.” Stone says start with 3 sets a day, adding one a week until you’ve gradually increased to10 sets.

Getting started

Before striking your first pose, Chryssicas, suggests starting in a class with an experienced teacher who is familiar with routines that target cardiovascular health. “It will help you learn good habits and correct alignments.”

And, unlike many other activities, yoga can be as challenging or as easy as you want. “You don’t have to turn yourself into a pretzel to soak up the benefits of yoga,” says Stone, “Corpse pose is one of the easiest to do and can be done in bed, lying on the sofa, or on the floor.”

To practice Corpse, Stone says to lie quietly on your back, legs flat out in front of you and feet turned slightly outward and arms out stretched at your sides (or a variation can have your arms straight down at your sides) palms facing upward. Close your eyes and let your body relax, slowly feeling body parts like your shoulder blades and backs of your knees rest on the floor. Hold this pose for five minutes slowly inhaling and exhaling through your nose.

It’s also a heart healthy way to begin your day. Before your feet hit the floor when you wake up, Corpse pose helps keep your blood pressure from spiking in the first hours of your day.

“Mountain, another beginner pose, is a good follow-up to Corpse first thing in the morning,” says Chryssicas. To link these two poses together at the start of your day, Chryssicas says “slowly come out of Corpse by sliding your legs over the edge of your bed and rise into Mountain pose.”

“Take it slow to fully understand how your body moves and what feels like a good stretch and what feels like too much strain,” says Chryssicas, “Yoga shouldn’t hurt.” Yoga also tests your balance so don’t feel pressure to lift your leg too high or reach too far. “The goal is to feel relaxed, and you shouldn’t experience discomfort or pain,” says Chryssicas.


Heart Healthy Yoga Workout

Although even doing one or two poses can be effective, Chryssicas says practicing a heart-healthy yoga work out will yield the most results.

This routine takes just 20 minutes, which Chryssicas says is the perfect amount of time for beginners.

Begin in Mountain pose by standing straight, feet about hip-width apart and your hands either at your sides. Raise one foot at a time, spreading your toes wide before placing them back on the floor. Distribute your weight evenly across the bottom of each foot so you feel grounded, not leaning forward or back. Exhale.

Inhale while sweeping your arms out to the sides and high overhead, into Overhead Reach until your palms are together. Stretch upward, allowing your chest to expand. Then arch backward (but only as far as you’re comfortable so you don’t lose your balance) and look up at your hands. Hold that position for a few seconds while holding your breath.

Exhale and gently bend, or fold, at the waist as far forward (into Forward Fold) as comfortably possible keeping your back straight. Grasp the back of your legs (anywhere from the ankles to the thighs), bend your elbows and very gently tuck your chin to your chest and move your upper body toward your legs. Hold for a few breaths and slowly return to a standing position.

Step your right foot forward. Bend your right knee (into a High Lunge position) and keep it directly over your right ankle. Lean forward and press your fingertips or palms into the floor in line with your forward foot. Roll your shoulders down, pressing your chest forward while looking straight ahead. Relax your hips letting them sink toward the floor while straightening your back leg as much as comfortably possible and rest your back knee on the floor if you need some extra balance. Hold for a few breaths.

Ease into Plank by moving your right foot back next to left foot and straightening your body into the plank position. Place your hands on the floor directly beneath your shoulders and spread your fingers wide as though you were getting ready to do a push-up. You can do this while resting on your knees instead of your toes. Hold for a few breaths.
Move into Caterpillar by bending both knees to the floor while slowly lowering your chin and chest straight down to the floor. Keep your elbows close to your body and lower your chest between your palms while lifting your tailbone toward the ceiling. Hold for a breath.

Drop your hips to the floor to move to Cobra. Raise your head and chest so your torso is supported on your forearms but keep your shoulders down. Press your chest forward and reach toward the ceiling with the crown of your head. Hold for a few breaths.

Press your palms into the floor, straighten your arms and legs, and push your hips up so your body forms an inverted V. Let your head and neck hang freely from your shoulders for Downward Dog. Hold for a few breaths while pressing your heels toward the floor, pushing your hips toward the ceiling for a full stretch. You can also bend your knees slightly or place your hands on a low step.

Return to High Lunge and then slowly rise to Mountain, holding each for 4 to 5 full, deep breaths.

Last modified on Sunday, 29 April 2012 01:22
More in this category: « Righting Exercise Wrongs


  • Comment Link ccllvuioi Wednesday, 18 February 2015 01:44 posted by ccllvuioi

    The campaign was largely funded by Yarra City Council, which amassed more than $400,000 in legal bills and spent a further $75,000 on pushing against the roal tunnelin nine months. Saturday May 26th - Carnival Dance. Live music from "The Exploding Buddahs". Tickets 拢5.00. m prada outlet
    Preheat oven to 400掳 Fahrenheit. coach outlet EMAIL:
    It was the latest in a long line of stimulus measures from central banks around the world. But it will only work if everybody else follows through. prada handbags We haven't 鈥?I like what he's doing. Obviously, he was snake bit this year with injuries. But I'm excited to work with him and help him be successful. x prada handbags
    Farrar: Yes, although drug resistance is a major problem. Some people now compare HIV to diabetes because of effective antiviral treatment. The HIV story has been a massive success over the last 30 years. But whenever drug treatment is the main method of control, development of drug resistance is inevitable. coach outlet According to detectives, the two suspects were observed walking through a neighborhood just south of 74th Avenue and 125th Street in Seminole. The suspects were observed entering the cab of the truck and removing items from inside. The truck was unlocked at the time of the theft.

    Tags for all blogs :
    • Election
    • elysee
    • npa
    • poutou
    • pr茅sidentielle
    prada I downloaded the council spending reports for expenditure over 拢500 for the last six months and sorted them by account heading and supplier. If you do the same for neighbouring authorities it makes for interesting reading.What comes across is the vast amount spent in some areas which is largely undiscussed and hotly debated areas like toilets and street cleaning, which make a hugh difference to people, but are a pin **** in terms of total expenditure. tory burch shoes outlet
    Signs of liver disease can be nonspecific and may include vomiting, diarrhea, decreased appetite, jaundice, poor attitude and increased thirst/urination, among others. If your pet is showing any of these signs, be sure to contact your veterinarian as soon as possible. Diagnosing liver disease involves an examination and labwork plus, potentially, X-rays and an ultrasound. * #registrationForm *
    b29rcywmIzgyMjE7IFdhZHN3b3J0aCBjb2FjaCBNaWtlIFNjaG1lbHR6ZXIgSnIuIHNhaWQuICYj prada Getting the fundamentals straight becomes extremely important because the security environment in our immediate neighbourhood, which has been characterised by regional conflicts for decades and has become an epicentre of international terrorism, is in all probability also about to witness Great Power confrontation of a kind India has not known since independence. The Indian Ocean politics is churning and threatens to form new whirlpools. Our capacity to deal with these trends and events will be crucial to our ability (and success) of achieving our national objectives of development. c coach outlet
    The Biscuits, who play the Tennessee Smokies tonight as part of a 10-game road trip, return home Friday. coach outlet 鈥淭hey actually have a fairly mild sting,鈥?he said. 鈥淏ut with any large school jellyfish, you should have respect for them. That's why our lifeguards are always on the lookout.鈥?
    The Jan. 18 guest opinion in the Daily Camera by our city manager was titled, "Planning our future, together." Sadly, this process is far removed from just that. To quote Ms. Brautigam, "I must admit to being both disappointed and disturbed" at the lengths the city has taken to dissuade neighborhood involvement regarding the ongoing development in Boulder. tory burch outlet online The Mad Cat Lady moniker suggests that you may have a few cats?
    "It just makes it that much better to have it happen at a time like this," Cunnigan said. Ballot measures: Click here to jump to a
    It is why he wants Manteca Unified to pursue an even more holistic approach when it comes to the development of young people. 5. Across a threshold
    g It is just not the be-all end-all show, said longtime museum board member Sande Robinson, who helped facilitate the show. But I think the door is open now. It s just the beginning. prada handbags makes both suppliers and operators liable to be sued by accident
    Japanese macaques or snow monkeys come from China and Japan. They can handle the cold weather well, so are able to survive outside in the mountains without difficulties. moncler jackets Translation: George W. Bush was dumb on foreign policy and I'm the opposite of George W. Bush. I campaigned on the idea that we needed to restore America's image in the world and I'm going to claim that this has happened and is yielding benefits, without specifying what exactly those benefits are. The truth is, the world is on fire and there's not a whole lot anybody can do about it. b gucci outlet
    Ash Johnson and Austen Miller, third place, varsity duet Reader's Theatre, dramatic tory burch outlet online Copyright 2015,
    b The youngster showed classic symptoms of malnutrition. So why had she not taken him to the camp s hospital? moncler outlet The pound, and UK-centric small cap shares appear to be most at risk from a 鈥榊es鈥? but positives could also come from it for overseas earning blue chips. A 鈥楴o鈥?would bring far less long term economic disruption and allow the market to shift its focus elsewhere. b
    For more information call (501) 686-2720 General and vendor registration is available at gucci outlet online This was going to be a long night for the residents of Matlacha who didn't have any water. gucci outlet
    We played a fantastic game against Iran but we lost, Ali said. I told the players it's not always that you have to play very nice football to win the game. Sometimes, you have to play with your heart, with your spirit and we worked very hard to win this game. moncler outlet online Usher, the show's other surprise guest, was dropped from the ceiling dressed all in white, for a duet on his hit OMG with Peas mastermind z tory burch shoes outlet
    "I firmly ask whomever has sent Moaz to fight outside the borders of Jordan, on a mission unrelated to us, to make strong efforts to bring back Moaz," Safi al-Kassasbeh said Tuesday. michael kors bags Residents pleased
    Preventing Controls
    moncler outlet Owner Veera Gaul said the store carries more than 60 flavors of oils and vinegars which most people use for salads and marinades.聽 f
    During her own family search, Diane Haddad, 40, managing editor锟給f Family Tree锟組agazine, found锟絘 1924 newspaper锟絘rticle about锟絟er grandfather,锟絯ho grew up in锟絘n orphanage and锟絧ut himself through锟絚ollege. 锟絀t was the锟絝irst photo my family锟絪aw of my grandfather as a young man,锟?she says.锟絊he then combed through prison records in the Texas State Library to confrm an oft-told family story about her great-grandfather going to prison for bootlegging. It was true. But she also learned, to the family s delight, that he had later been pardoned. coach outlet Court records show Sanchez is scheduled to change his plea on a similar count Jan. 29.

  • Comment Link pletcherzpp Monday, 29 December 2014 04:12 posted by pletcherzpp

    I will keep a constant attention to your articles. Really good stuff!

  • Comment Link hRcmSOe Thursday, 08 May 2014 02:08 posted by hRcmSOe

    原作「韋小宝とこの少 の気質.彼は、作家の
    を読む部類雑にし、さ 々を熱くした.インタ
    度創意大作金庸の武侠 2四半期の最も人気の
    9年、釈法師智顺に派 ドウなどと知ってプラ
    合ったところで、記者 ;色即是空、空即是色
    間の翻訳伝播.8.ゾ 彼はどういう非芸術や
    私はこの本のが好きで せ、捜狐娯楽知って、
    のドン・ファン、夢を 記の形式を有し、イギ
    行の目的地の推薦北京 を失い、神に感謝して
    チャンツィイーが出演 か?あなたはいま機会
    Related content:

  • Comment Link bhbdbep Wednesday, 04 December 2013 09:38 posted by bhbdbep

    cheap Cleveland Browns jerseys cheap nfl custom jerseys プラダ バッグ canada goose clearance Japan is the world's second-largest semiconductor producer behind the United States. Sadie consultant data shows that Japan semiconductor chip capacity in the region of the earthquake accounts for about 20% of the total Japanese semiconductors, which can account for about 4% output of world.

    cheap women nfl jerseys mbt outlet Since there are so many Las Vegas wedding packages, it means that every type of wedding is possible. Some people want their wedding to be the biggest occasion of the century, they want to have hundreds of guests and celebrate their special day in the same way a celebrity might do. Whereas other people prefer to hold their wedding in a small intimate way, with only the people they care about most in the world in the room with them. No matter what your preference, if you look through the extensive list of Las Vegas wedding packages then you are sure to find the wedding that is right for you.


  • Comment Link fweqpev Wednesday, 27 November 2013 15:05 posted by fweqpev

    ugg boots uk online cheap nba jerseys nfl football jerseys for sale cheap women nfl jerseys There are many factors involved with weight loss, and how successful you are usually depends on the habits you practice on a regular basis. After all, even seemingly minor habits have a cumulative effect and can have serious consequences. Some habits, such as the ones we'll be covering in this article, can be very beneficial to your weight loss efforts.

    chanel bags the north face clearance When you already have a notion of which companies can provide you with the services at the expense that you are at ease with, give them a phone call and assess how they deal with your call. You will be aware if they are absolutely pros in the way they respond to your phone call or provide you a return call after you have left a message; once they meet this sort of professional standard, then you will realize that they are real professionals and are a trusted trash pick up provider. Meanwhile, if they simply do the complete opposite of what you were expecting, like if they never answer any telephone calls, did not send any replies to your inquiries, or are just plain rude when you talk to them in the phone, then it just shows that they do not have great customer care and what you must do is take away the name of that business in your list of leading options. Do you really want a business whose personnel is impolite and unpleasant coming in to your home?


  • Comment Link bourtusty Wednesday, 21 August 2013 12:28 posted by bourtusty

    Kathy deer, executive director for the pearl chamber of commerce, said the outlet mall will make pearl a tourist attraction.A new law added the phrase"Cultural retail"To tourism projects eligible for a sales tax incentive fund, specifically for this project. "Our traffic is going to increase, but it's good traffic, though,"Deer said.Pearl mayor brad rogers said the city is making preparations for the increase in traffic and is excited for shoppers coming from all over the state. nike houston texans jerseys

    Peavy held the blue jays scoreless through six innings cheap women nfl jerseys thursday night before running into trouble in the seventh.Pitching with a 1-0 lead, Peavy allowed the first two runners in the inning to reach(Via error and single)Before brett lawrie drove in the game-Tying run with a base hit of his own.
    Offerdahl will be inducted oct.31 at halftime of the Dolphins' game against the Cincinnati Bengals, the team announced Friday. cheap indianapolis colts jerseys

  • Comment Link utibreVustose Sunday, 04 August 2013 10:48 posted by utibreVustose

    Do not post spam or nfl pittsburgh steelers advertising of any kind.

    Canton, ohio while his six other classmates for this weekend's enshrinement sported blue golf shirts given them by the pro football hall of fame, cris carter was dressed in suit and tie.He cheap nfl jerseys might never take them off. "Man, i am in the hall of fame.I am wearing a suit every day,"Carter said friday as the 50th anniversary festivities for the hall began.Carter will join jonathan ogden, larry allen, bill parcells, warren sapp, dave robinson and curley culp as the newest inductees on saturday night.He was, by far, the most emotional during a news conference friday as festivities began for the 50th anniversary celebration of the hall.The only member of the class of 2013 who didn't win an nfl title, carter used a handkerchief to wipe away the tears when asked about his career and the fact it took six tries to get elected. "Minnesota fans didn't judge me when a lot of bad things were being said about me,"Carter said, frequently pausing to regain his composure. "They always cheered for cris.The only thing i really wish is we could've won that championship for those people.What they did for my life, every day i went out there, i played for those people. "Carter was exiled from philadelphia in 1989 after off-Field problems, including drug and alcohol issues.The first one to call him and offer a job was parcells.Carter ever told his agent he wanted to go to the giants, but he wound up with the vikings, who had a stronger need for a wide receiver.All carter did the rest of his 16-Season career was wind up second at his retirement in 2002 behind jerry rice for all-Time receptions and touchdowns.He's fourth in those categories now.As he mentioned, though, he doesn't have that championship.For the other six, those super bowl rings will have a blinding shine to them saturday night.Parcells was a winner of two nfl titles as a coach and master of the franchise turnaround.Ogden, one of the premier offensive tackles of his time, grabbed a super bowl ring in 2000.Larry allen, a 1995 champion with dallas, was the rare equal of ogden on the offensive line in their era.Sapp, an outstanding defensive tackle with a personality as big as any football stadium, won the 2002 championship in tampa bay.Robinson, a major cog in green bay's championship machine under vince lombardi, won the first two super bowls.Culp, one of the original pass-Rushing demons at defensive tackle, got his ring with the 1969 chiefs.Quite a group, and a record 121 hall members are expected to attend the ceremonies. "It's somewhat overwhelming,"Said ogden, the baltimore ravens' first-Ever draft choice and the first team member elected to the hall. "You look around and there's joe greene and joe namath — heck, they are all there, you can't stop naming names. "Ogden, allen and sapp have the distinction of making the hall in their first year of eligibility.It's all the more impressive considering all three were linemen.Allen became the anchor of the cowboys' blocking unit for a dozen seasons, then finished his career with two years in san francisco.He made six all-Pro teams and 11 pro bowls, playing guard and tackle. "It's great, great company to be in,"Said allen, who cowboys executive vice president stephen jones believes"Would have been a hall of famer at guard or tackle, and either side.He was special like that. "Adds curtis martin, the jets and patriots running back who was inducted last year: "If there were two guys i would have wanted to run behind, it would be larry and jonathan. "Sapp, whose induction speech might be the most anticipated because he's liable to say anything, was a cornerstone of tampa bay's powerful defense that was the key to winning the buccaneers' only title after decades of futility. "We took a place where they said careers came to die to a place that's become a destination,"Sapp said, noting the tampa 2 scheme is now played by defenses everywhere.As for his speech, sapp said he has"Been trying to imagine how everything will feel and still haven't gotten it.My anticipation is nowhere near complete. "Like sapp in tampa, parcells also was heavily involved in making popular — and successful — a specific alignment.The 3-4 defense came to life under Parcells with the New York Giants, and he led them to the 1986 and 1990 championships.Parcells, who also took the patriots, jets and cowboys from the bottom to near the top of the nfl as head coach, says it was his duty to provide a prosperous environment. "You give the players a chance to succeed to the best of their ability,"He said. "That's your job as a coach, your responsibility. "Parcells mentioned his coaching tree, which includes the likes of tom coughlin, bill belichick and sean payton — all super bowl-Winning coaches planning to be on hand saturday — as among his proudest achievements.He promised to bring that up during his induction speech.Robinson and culp were voted in as senior members.Considering their pedigrees, it's stunning it took so long for them to make it;Robinson retired in 1974, culp in 1981. "That bust means an awful lot,"Robinson said. "That bust will last forever. "___AP NFL website:Pro32.Apcopyright the associated pressmore news featured articlesads by google newslettersrss feedsmobileclickable contentweek in photos-Aug.2, 2013
    "Coming off last season, we play it safe, play it cautious.I don t think it s nothing serious.If it was a game planning situation and we were going into week 1, i definitely don t think i d be sitting out or nothing like that.But with it discount nfl jerseys being early in training camp, we just want to be smart about it.
    When jerry colangelo was named director of usa basketball in 2005, he took over an organization that had fallen from grace.After dominating the international basketball landscape since the introduction of the dream team in 1992, team usa finished in sixth place at the 2002 world championships(Hosted in indianapolis)And managed to earn only the bronze medal at the 2004 summer olympics.For a national team used to blowing out every opponent, there were dark times.

Leave a comment