Stress is something that many of us struggle with daily. Whether it’s work pressure, family obligations, or societal expectations, the weight of these can take a toll on both our mental well-being and physical health, particularly the heart. Yoga provides us with the power to relieve stress while also supporting heart health. As per a study done in 2011, Practicing yoga regularly can help a person reduce the ill-effects of stress. The combination of deep breathing, relaxation, and mindful movement in yoga can significantly reduce stress hormones and improve heart function.
Stress and heart health are closely linked, as chronic stress can have a direct impact on cardiovascular function. According to a 2020 study, “stress” is an important but often overlooked risk factor of cardiovascular disease. When we experience stress, our body releases stress hormones like cortisol and adrenaline, which trigger the “fight-or-flight” response. This leads to an increase in heart rate, blood pressure, and inflammation, all of which can strain the heart over time.
Here are five yoga asanas that can help you relax, lower stress, and keep your heart healthy.
“This classic pose gently inverts the body, encouraging circulation.”
Adho Mukha Svanasana
One of the most popular and effective asanas for relieving stress is Adho Mukha Svanasana or downward-facing dog. This pose helps to release tension in the body, particularly in the shoulders, neck, and back—areas that tend to hold a lot of stress. By stretching and elongating the spine, this posture not only calms the nervous system but also improves circulation, which is essential for heart health.
How to do it:
- Start on your hands and knees, with your wrists directly under your shoulders and knees under your hips.
- Lift your hips up and back, aiming to form an inverted “V” shape.
- Keep your hands shoulder-width apart and your feet hip-width apart.
- Hold the position for 30 seconds, focusing on deep, steady breathing.
Setu Bandhasana
Setu Bandhasana, or bridge pose, is a fantastic asana for reducing stress while providing significant benefits to the heart. This pose opens the chest and improves blood circulation, which can help lower blood pressure and reduce the risk of heart disease. Lifting the chest and hips stretches the heart region, releasing tension and promoting relaxation.
How to do it:
- Lie flat on your back with your knees bent and feet hip-width apart, flat on the floor.
- Press your feet into the ground as you lift your hips towards the ceiling.
- Clasp your hands under your back and push your chest upwards, aiming to stretch your entire front body.
- Breathe deeply and hold the position for 20 to 30 seconds.
Balasana
Balasana, or child’s pose, is a gentle, restorative asana that calms the mind and relieves stress. This pose is a great counterpose for the heart, as it promotes relaxation and helps to reduce anxiety levels, which directly benefits cardiovascular health. It’s especially useful for releasing tension in the back and neck, common areas where stress accumulates.
How to do it:
- Begin on your hands and knees.
- Sit your hips back onto your heels and lower your chest to the floor, resting your forehead on the mat.
- Stretch your arms out in front of you, or rest them by your sides.
- Focus on your breath, inhaling deeply and exhaling slowly for 1-2 minutes.
Vrikshasana
Vrikshasana, or tree pose, is an excellent balance-building asana that also offers mental clarity and emotional stability. By focusing on your balance and rooting your body into the ground, Tree Pose allows your mind to become more present and focused, effectively reducing anxiety and stress.
How to do it:
- Stand tall with your feet together.
- Shift your weight to one foot and place the sole of the opposite foot on the inner thigh or calf (avoid the knee).
- Bring your palms together in front of your chest, or extend your arms overhead.
- Hold the position for 30 seconds, breathing deeply and maintaining focus.
Savasana
The final yoga asana we recommend is Savasana, or corpse pose. It might seem like the simplest pose, but don’t be fooled—it is one of the most important for reducing stress and calming the heart. Savasana is typically done at the end of a yoga session, and it allows the body to absorb the benefits of the practice.
How to do it:
- Lie flat on your back with your legs extended and arms by your sides, palms facing up.
- Close your eyes and focus on your breath, inhaling deeply and exhaling slowly.
- Let go of all tension in your body and stay in the pose for 5-10 minutes.