It has been shown over the years and through numerous studies that sport helps to gain in mental and physical health. It has also been proven to prevent many diseases and, according to recent studies, it can also help reduce the symptoms of an illness you already have, especially if it has to do with the heart. So today we are going to explain to you how yoga poses and breathing improve some heart diseases .
Yoga postures and breathing improve some heart diseases
One of the most frequent heart diseases is joint fibrillation , which in Europe alone is the cause of 25% of deaths from cerebral infarction . This disease develops when the heart has an irregular or fast heart rate because the two upper chambers do not get constant electrical signals.
According to the European Society of Cardiology and its recent studies, this heart disease can improve with the practice of yoga . According to the results, the postures and control of breathing, which are the basis of yoga, can help patients to have more control of this disease.
The study consisted of a 6-year follow-up of 538 patients . These patients had to go 12 weeks without practicing yoga to subsequently start a 16-week training with sessions, every other day, of 30 minutes. The results of the study were very positive, the patients improved their episodes of joint fibrillation as well as their symptoms .
They also had more energy during the day, better mood, better control of their blood pressure and less general discomfort compared to the 12 weeks they had been without yoga. This improvement in physical and mental health was clearly achieved thanks to the combination of yoga postures and breath control.
It is important to get both posture and breathing control. For this reason, it is recommended to start with simple asanas and accustom the body until having a much greater control of breathing.
Yoga exercises to improve your breathing
We propose a series of exercises to get you started in the practice of yoga and start controlling your breathing.
Savasana or posture of the dead
Savasana is perhaps one of the easiest but most useful yoga postures to begin to be aware of and control the breath.
Place a mat on the floor, stretch on your back, and leave all the muscles of the body relaxed . Separate the legs and arms from the body so that the feet fall to the sides and the palms of the hands are facing up.
To start controlling your breathing you can place your hands on your chest or stomach and thus begin to be aware of the movements it causes.
Padmasana or lotus flower position
The lotus flower position or padmasana is one of the most famous yoga postures. Sit on a slightly padded surface with your back straight but without carrying it. You must place one leg over the other , if you cannot, cross your legs or place one in front and one behind, the important thing is that you feel comfortable and can be attentive to your breathing in order to improve its control.
Roll your shoulders back and align your head with your pelvis and chest. You should notice that the chest fills with air.
Salamba Bhujangasana or Sphinx Pose
To do the salamba bhujangasana , lie on your stomach and place your arms stretched out next to your body. Your elbows should be level with your shoulders and your forearms flat on the ground and parallel to each other, so that your arm is at a 90-degree angle. Pull your back down and extend your chest while pressing your elbows toward the ground . Press your pelvis towards the floor and notice how the air moves in and out of your body.
Bhujangasana or Cobra Pose
The cobra pose or bhujangasana is similar to the sphinx pose, and although it requires a little more physical preparation, it is one of the best to open the pectoral muscles and breathe better.
Lie face down on a mat and place the palms of your hands at the same height as your shoulders. Push down with your hands and lift your head and chest up. To do it correctly, your hips must rest on the ground.
As we have mentioned, yoga can help you prevent heart disease and relieve symptoms if you suffer from any. It is important to start yoga little by little, especially if you have some type of heart disease. We advise you to talk to your doctor before starting yoga or any other sport and get in the hands of a teacher . Little by little you will feel better in terms of health and you will improve your quality of life.
