Yoga asanas for heart: Your heart is working for you all day, every day, beating steadily in the background while you rush, worry, laugh, eat, sleep, and start again. Most of us don’t think about it until something feels wrong: you’re unusually tired, stress sits heavily in your chest, or your pulse suddenly feels strange for a moment. The truth is, your heart doesn’t need big, dramatic fixes. It needs small daily care. And yoga is one of the gentlest ways to give it that.
Yoga isn’t only about stretching. It teaches your body to slow down, breathe better, and move with awareness. That combination supports circulation and helps your nervous system settle, so your heart isn’t constantly operating in “rush mode.”
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Mountain Pose (Tadasana):
It may look like you’re “just standing,” but this pose trains posture and steady breathing; two things that matter more than people realise. When you stand tall and open your chest, your lungs can expand properly. Better breathing improves oxygen flow, which supports the heart’s work and helps your body feel calmer.
How to do it:
- Stand upright with your feet together (or slightly apart if that feels more stable).
- Let your arms rest by your sides and balance your weight evenly on both feet.
- Inhale slowly and lift your arms overhead, lengthening through your spine.
- Exhale gently, relax your shoulders, and feel your feet pressing into the ground.
- Stay here for 5–10 slow breaths, focusing only on the rhythm of your breathing.
Cobra Pose (Bhujangasana):
If you sit for long hours, your shoulders roll forward, and your chest tightens. Cobra helps reverse that. It opens the front of the body, strengthens the back, and gives your lungs and heart more room. Many people also find it helps with low energy and that heavy, “dragging” feeling.
How to do it:
- Lie on your stomach with legs extended behind you.
- Place your palms beside your chest, elbows tucked close to your body.
- Inhale and lift your chest gently, using your back strength more than your hands.
- Keep your shoulders down and your neck relaxed, gaze slightly forward or up.
- Hold for 15–20 seconds, breathing steadily, then exhale and lower down slowly.
Setu Bandhasana (Bridge Pose):
Bridge Pose is one of those postures that does two things at once: it wakes you up, and it settles you down. It gently opens the chest, encourages deeper breathing, and supports better blood flow. Many people also find it useful when anxiety shows up in the body as tight breathing or a restless heartbeat. The lift through the hips and chest can feel like a small reset, especially after a long day of sitting.
How to do it:
- Lie on your back with knees bent and feet planted hip-width apart.
- Keep your arms alongside your body, palms facing down.
- Inhale and slowly lift your hips, pressing firmly through your feet.
- Keep your thighs steady and parallel, and let your chest rise without straining the neck.
- Hold for 5–10 slow breaths, then exhale and lower down gently, one vertebra at a time.
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Triangle Pose (Trikonasana):
Triangle Pose is a full-body stretch that feels grounding. It opens the hips, lengthens the legs, and creates space across the chest, often leaving you feeling more open and steady. Because it improves circulation and encourages balance through the body, it supports overall well-being, including the systems that influence energy and metabolism. The wide stance also brings a quiet sense of strength, like you’re physically practising stability.
How to do it:
- Stand with feet about 3–4 feet apart.
- Turn your right foot out; angle your left foot slightly inward.
- Inhale and extend your arms out at shoulder height.
- Exhale and reach to the right, placing your right hand on your shin/ankle (or a block).
- Lift your left arm upward, keep the chest open, and avoid collapsing into the side.
- Hold for 20–30 seconds with slow breaths, then repeat on the other side.