The Science Behind the Powerful Role of Yoga in Cardiovascular Health.

Written By: Vivian Benjamin

Cardiovascular Disease
When you talk about heart disease, where does it all start?


It starts in your heart and blood vessels. Poor diet leads to lipid (plague) building up in the arteries, inherently causing narrow arteries. When your arteries get clogged, blood that carries oxygen and nutrients to the heart muscles gets interrupted; this leads to the death of tissues in the muscles. As a result, people are diagnosed with coronary heart disease.



That is obvious, right? However, did you know that at times heart damage can be due to dysfunction in heart electrical impulses, inflammation, valve disease, blood disorders, infections, and congenital (presented at birth)?



To manage your heart health, you need to support your blood health. Most people around the world have anaemia (low haemoglobin) therefore; we need to manage our haemoglobin level with proper diet and supplements. Having a good blood flow to transport nutrients and oxygen is essential for your body. Remember, the heart transports blood throughout the body, hence if it’s impacted, your other parts of the organ will get damaged as well.



My take on life is that your body acts as a whole/one unit, every single aspect helps or destroys the body as a whole. So, besides nutrition, supplements, breathwork and exercise; did you know that yoga holds the potential to optimise your heart health? In this article, I’m going to talk about how yoga impacts your heart health and 6 poses to practice for a healthy heart.
 


 
Yoga
The history and origin of yoga go back to ancient India where it was found during the Vedic period in 1500 BC. The Sanskrit word for yoga means “connection” thus; it is a technique that connects your mind and body to promote mental, physical, emotional and spiritual well-being. Yoga is an ancient holistic lifestyle approach that cultivates positive thinking, inner happiness and inner peace.



Despite its numerous health advantages, yoga only came to light in the late 19th century and was widely circulated in the West. In the early 21st century, yoga was included as part of the medical alternative to help prevent and/or manage medical conditions. 




6 Health Benefits of Yoga in Heart Health

Let’s explore how yoga helps to nurture your heart health when it is practised regularly.

1. Regulate blood pressure
Hypertension or high blood pressure is a common disease that affects the population around the world. Over time this illness can cause heart impairment. Yoga is evidenced to reduce both systolic and diastolic blood pressure according to several studies.



2. Manage cholesterol levels
Having healthy blood circulation is crucial in maintaining the cells, tissues and organs in your body. However, a poor diet can lead to the build-up of fats in the blood vessels subsequently; developing heart disease. Several studies demonstrate that yoga is beneficial in reducing total cholesterol levels, low-density lipoprotein levels (LDL) and triglyceride levels while increasing high-density lipoprotein levels.



3. Alleviate anxiety and relieve stress
Stress affects anyone at any time in their lives. It is characterized as a physiological, psychological and behavioural response by individuals reacting to a certain situation. Stress happens due to the reduced number of neurotransmitters such as norepinephrine, dopamine and serotonin. Yoga is evidenced to manage stress and anxiety as it has the power to connect your mind and body to cultivate inner happiness and peace.




4. Prevent inflammation
Inflammation is the process where your body fights off and removes harmful stimuli, through your immune system so healing can occur. It can be either acute or chronic. Inflammation can cause damage to the heart and blood vessels. Studies show that yoga has the power to reduce and prevent inflammation in the body because when practised it can strengthen immune functions.



5. Reduce oxidative stress
Free radicals can be formed in your body through food, exercise, smoking, air pollution and sunlight. These free radicals cause oxidative stress that damages your healthy cells. Prolonged damage to healthy cells leads to the development of chronic illnesses such as heart disease. Yoga can help in reducing oxidative stress in the body cells according to several studies.



6. Improve sleep
Sleep loss is common among people worldwide. Not many of us do get quality 7-9 hours of sleep every day. Nevertheless, recent studies have indicated that sleep deprivation is associated with high blood pressure and cardiovascular disease. Insufficient sleep increases the heart rate, vasoconstriction of blood vessels, and salt retention, which in turn damages your heart. Nonetheless, several studies show that people who practice yoga regularly find it easier to fall asleep and stay deeply asleep due to the calming of the mind and body. 




6 Yoga Poses for Healthy Heart

Now, let’s dive a little deeper into the poses you can incorporate into your daily life that help nurture your heart.

Forward Fold (Uttanasana)
1. Stand straight with your toes on the ground and feet apart.

2. Place your hands on the hips and fold forward.

3. Release your hands to the floor. Bend your knees slightly, soften your hip joints and lengthen your spine.

4. Tuck your chin into your chest and allow your head to fall.

5. Remain in this position for a minute.
 


Cat-cow Pose
1. Stand with your feet about hip-width apart, with a slight bend in your knees.

2. Extend your hands in front of you or place them on your thighs.

3. Lengthen your neck and bring your chin toward your chest, and round your spine.

4. Then look up, lift your chest, and move your spine in the opposite direction.

5. Hold each position for 5 breaths at a time.

6. Continue this movement for a few minutes.
 


Corpse Pose (Savasana)
1. Lie flat on your back, with your feet spread out a little wider than your hips.

2. Rest your arms alongside your torso with your palms facing up.

3. Your body should form a Y shape.

4. Allow your body to press into the floor. Completely relax your body and release any tension you’re holding.

5. Remain in this pose for 10–20 minutes.
 


Fish Pose (Matsyasana)
1. Sit with your legs stretched out.

2. Place your hands underneath your buttocks with your palms facing down.

3. Squeeze your elbows together and expand your chest.

4. Lean back onto your forearms and elbows, pressing into your arms to stay lifted in your chest.

5. To support your head you may let your head rest in a cushion.

6. Hold this pose for up to one minute.
 
 
 
 
Legs up the wall pose
1. Sit against a wall.

2. Then lie back as you swing your legs up along the wall.

3. Your buttocks should be as close to the wall as is comfortable for you.

4. Relax and soften in your back, chest, and neck. Allow your body to melt into the floor.

5. Hold this pose for up to 10 minutes.
 



Downward Dog Pose (Adho Mukha Svanasana)
1. Lie with your stomach on the floor and press your hands as you tuck your toes under your feet and lift your heels.

2. Lift your knees and hips upward to bring your sitting bones toward the ceiling.

3. Bend your knees slightly and lengthen your spine.

4. Keep your ears in line with your upper arms and tuck your chin into your chest.

5. Press firmly into your hands and keep your heels slightly lifted.

6. Remain in this position for one minute.











All in All
Cardiovascular disease remains the top 1 leading cause of death among men and women around the world. However, by leading a healthy holistic lifestyle you may reduce your chances of developing heart disease.



Nutrition Takes explores the ancient holistic approach; yoga, which originated in 1500 BC, that holds the power to strengthen your blood circulation and heart health. Try cultivating these poses in your daily life regularly and see the wonders for yourself.



Share in the comments section how the poses benefit you. Alternatively, if you are an advanced practitioner of yoga do share other poses that you think might be beneficial.














 
References
1. https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/yoga
2. Meda A et al. (2023); Yoga A Novel Modality for Cardiovascular Disease Prevention; Annals of Clinical Cardiology; 5(1): 6-10.
3. Nidhi RC et al. (2019); Evidence Base of Yoga Studies on Cardiovascular Health: A Bibliometric Analysis; International Journal
    of Yoga; 12(2): 162-171.
4. Harshita S et al. (2024); Role of Yoga in Cardiovascular Health; Current Problems in Cardiology; 49(1): 102032.
5. Mohameed M et al. (2022); Effects of Yogic Interventions on Patients Diagnosed With Cardiac Diseases. A Systematic Review
    and Meta-Analysis; Frontiers in Cardiovascular Medicine; 9: 942740.