The World Health Organisation (WHO) has recognised cardiovascular or heart diseases to be the leading cause of deaths globally. These include a number of conditions such as heart attack, heart failure, arrhythmias that affect the structure of or functions of the heart. People suffering from obesity, hypertension, diabetes, hyperlipidaemia are at a higher risk of heart failure. Sedentary lifestyle, stress and improper diet have been identified as major causes of heart diseases besides hereditary factors.

Research has proven that yoga can help improve cardiovascular health by lowering blood pressure, cholesterol, heart rate and other risk factors. Yoga postures and breathing techniques help maintain a good circulation of oxygen and nutrient-rich blood to each cell. The American Heart Association has proven that yoga can also help reverse heart diseases to an extent. 

The cardiovascular network

The cardiovascular system is composed of the heart and the network of arteries, veins, and capillaries that transport blood throughout the body. The blood volume in an average adult is five litres. Blood carries oxygen, nutrients and hormones to all the cells in the body, and also carbon dioxide and other waste products from the cells for elimination.

Good blood circulation is essential to maintain a healthy body. Poor blood circulation can be caused by lack of exercise or movement, stress, tight fitting clothes, atherosclerosis (hardened blood vessels), venous thrombosis (inflamed veins due to blood clots), etc. The immune system can also weaken due to poor circulation which can invite numerous diseases.

Cardiovascular fitness is one of the most important aspects of health. It is defined as the ability of the heart and lungs to supply oxygen-rich blood to the muscle tissues and the ability of the muscles to use oxygen to produce energy. This type of fitness is brought about by sustained physical activity and is commonly known as a cardio workout. A person’s ability to deliver oxygen to the working muscles is affected by many physiological parameters, including heart rate, stroke volume, cardiac output, and maximal oxygen consumption.

Cardiac output is the volume of blood (4.7-5 litres) pumped per minute to the muscles. It is a product of stroke volume and heart rate. Stroke volume is the amount of blood pumped in one beat or contraction. Heart rate is the number of beats per minute. During exercise or cardio, stroke volume and heart rate increase rapidly. Thus, cardiac output is high and oxygen consumption is at the maximum in the body. 

Yoga takes the cardiac route

A good cardio workout can be achieved through surya namaskars (sun salutations) and through continuous flow or movement between postures which is called vinyasa. Various breathing practices such as bhastrika, kapalbhati and anulom-vilom pranayama help improve lung capacity, cleanse the blood, reduce blood pressure and blood glucose levels, lower cholesterol, anxiety, and stress. All these factors along with a diet rich in vitamin C and E are important to keep the heart healthy. Reducing or eliminating alcohol and tobacco can also help lower cardiovascular risks.

Yoga nidra (a relaxation technique), chanting and various meditation techniques have also shown to help boost cardiovascular health and emotional wellbeing of a person.

 

Tip of the week: Brahmari pranayama is another useful technique to lower blood pressure and heart rate as it increases parasympathetic (rest-digest drive of the nervous system) dominance in the body. 

Next week: Overcome anxiety and fear with yoga 

This is an interactive series, in which we will bring you practical tips on daily living, inspired by the vision of yoga. Write in to tabloid@gulfnews.com with your questions and doubts regarding enhancing your lifestyle through yoga. For more information, call 800-YOGA (9642) or log on to artisticyoga.com