Do your heart some good

Yoga is generally thought of as a relaxing and meditative practice. In this article, we examine the effects of regular yoga practice on the cardiovascular system.

The heart is a very strong muscle which beats without rest as long as we are alive.

It is necessary for us to give the heart adequate exercise so that it can cope with the constant stress of everyday life. Stress is the most potent cause of heart disease.

Increasingly, people in their late thirties and early forties are succumbing to heart attacks — jeopardising their lives, career and families.

Practising yoga helps the heart function at maximum efficiency and reduces the risk of critical damage.

Activity component

Yoga is largely an anaerobic activity as opposed to an aerobic activity — such as walking, running or swimming.

In aerobic activities, the intensity is usually lower but the duration of the practice is stretched over a longer period of time.

Any high-intensity activity that is usually less than two minutes is most often an anaerobic activity — such as weight-lifting and practising yogasanas (physical postures).

Here, the body does not use a constant supply of air or oxygen to energise itself.

There is a great deal of research to show the positive effects of yoga and meditation on our cardiovascular system (that comprises the heart, veins and arteries, and blood).

For better health

Research shows that yoga reduces age-related deterioration of the cardiovascular system.

There is a significant reduction in the pulse rate of people practising yoga over a period of time.

This means that you reduce your chance of having a heart attack by practising yoga. Isn't it amazing that the cardio system can be exercised without having to jog or run?

Further, it is seen that people who meditate have larger vital capacity and breath-holding capacity than non-meditators. This shows that the simple practice of meditation has far-reaching overall health benefits.

Incredible yogis

Some yogis in India are known to stop their heartbeat for minutes at a stretch. Any medical practitioner would pronounce the person dead.

However, these incredible yogis, who have complete mastery over their bodies, practise this exceptional kriya during intense meditations and restart their heartbeat at will.

Before practising the asanas and pranayamas mentioned here, people suffering from high or low blood pressure should remember to consult a qualified yoga practitioner.

Surya Namaskaar

We will learn the sun-salutation, which is a simple sequence of 12 postures done in a cyclical fashion.

You can start with six to 12 rounds and over a period of three months, gradually increase to 50 or even a 100 rounds.

Work hard on this technique and you will see amazing results in a few weeks. (Consult a yoga teacher before practising.)

1. Stand straight, feet together, palms joined in front of your chest.

2. Breathe normally.

3. Inhale, keep palms together and bend back, stretching your arms over your head.

4. Exhale and bend forward from hip. Place your palms on the floor and your head on your knees. Keep your knees straight.

5. Inhale, take left leg back, bend other knee as shown. Arch your back and look up.

6. Exhale, take right leg back. Keep body in straight line from head to toe, with toes tucked in and fingers pointing forward. The body's weight is balanced on your toes and palms.

7. Hold your breath, drop your knees, then your chest and chin, to floor. Keep your hips raised as shown.

8. Inhale and stretch the body upwards. Straighten the elbows, arch your back and look up.

9. Exhale, push back on your arms and raise your hips. Tuck chin towards the chest and look at navel. Keep heels flat on floor.

10. Inhale and bring right leg forward, arch your back and look up. In subsequent rounds, alternate between left and right leg as in steps 4 and 9.

11. Bring the left leg forward, stand upright, exhale and bend forward, place palms on the floor as in step 3.

12. Inhale, keep palms together and bend back, stretching your arms over your head as in step 2.

Exhale and come back to position 1.

Bhastrika Pranayama

Bhastrika is an energising pranayama. It helps expel residual toxins from the lungs, clears the mind and strengthens the heart's functioning.

People suffering from high blood pressure should avoid this practice.

Sit comfortably with your back straight. You can sit on a chair. Bend arms at waist — keeping elbows close to body — and make fists.

Raise both fists — a bit higher than the head. Keep elbows close to body.

Exhale forcefully through mouth (cheeks puffed out), as you pull your arms down, taking elbows behind waist as shown.

Repeat 20 times, exhalation should be rapid, movements, smooth not jerky. Inhale deeply and slowly. Relax for about a minute after finishing the practice.

Jalandhara Bandha

This practice will help reduce the heart's pulse rate.
Caution: Those with cervical spondylosis should keep their chin up and not press it downwards.

People with high blood pressure should avoid holding their breath for more than three seconds in the practice.

Sit in padmasana — back straight, palms resting on the knees.

Close your eyes and inhale deeply as you count from 1 to 5.

Hold your breath, press chin down on jugular notch (midpoint of the two collar bones under the chin).

Raise your chin four fingers above the jugular notch and from your throat, make a humming sound like a bee. Slowly exhale through your mouth as you hum.

Listen to the sound vibrations as they travel up and spread through the head.

Repeat three times.

Bharat Thakur is the founder of Bharat Thakur's Artistic Yoga. For questions on yoga, write to dubai.
artisticyoga@gmail.com. For more information, log on to www.bharatthakur.com