Did you know that cardiovascular disease is responsible for an astonishing 17.9 million deaths worldwide every year (World Health Organization, WHO) Moreover, the economic burden reaches between $320-$457 billion annually in the United States alone. Therefore, it is extremely important to maintain a healthy heart, and now people are turning to yoga as a helping hand.
Yoga is a gentle form of exercise that combines movement, breathing, and relaxation. You can start off simply and practice at home or take a class. Experts say that when you practice yoga for the heart, you’ll ultimately have normal blood pressure, reduced stress, and healthier heart functions. So read on and find out how yoga and heart health are connected, the best poses and breathing methods to use, and how to make yoga a part of your life.
Can Yoga Really Help Strengthen Your Heart?
The heart is a pumping organ that pumps blood, delivering oxygen and nutrients to the whole body. You can prevent cardiovascular disease, high blood pressure (hypertension), and stroke if you have a healthy heart. Is yoga good for the heart? A health article from Harvard Health mentions that individuals who practice yoga regularly have lower systolic and diastolic blood pressure, better lipid profiles (cholesterol), and decreased cortisol (stress hormone).
Yoga and cardiovascular health are closely interlinked. It’s all about gentle movement, deep breaths, and relaxation, which all stimulate the parasympathetic nervous system. It’s all about slowing the heart rate and lowering blood pressure. Additionally, yoga increases awareness and promotes healthier lifestyle habits, including healthy eating and exercise. These are all beneficial changes, not just for your heart, but for your health in general.
Read More: What are the Stages of the Cardiac Cycle?
What Health Benefits Can You Get from Doing Yoga?
Yoga is a full-body practice. It not only stretches your muscles but also supports better organ functioning, including your heart. Here are the 5 most common cardiovascular benefits of yoga:
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Reduces Stress by Calming the Nervous System
Yoga activates the parasympathetic nervous system, which helps your body relax and recover. This lowers levels of cortisol, the stress hormone. A study published in Frontiers in Public Health found that yoga significantly lowers salivary cortisol levels during both wakefulness and sleep. This is necessary for preventing stress-related cardiovascular issues.
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Lowers Blood Pressure Naturally
Hypertension, forces your heart to work harder. Yoga lowers blood pressure by improving blood vessel flexibility and calming the nervous system. Deep breathing and gentle movements reduce sympathetic activity, which helps relax arteries and supports healthier heart function over time. A study in BMC Public Health observed that practicing yoga at least three times a week led to reductions in systolic and diastolic blood pressure by 10 mmHg and 6 mmHg, respectively.
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Improves Cholesterol Balance
Certain yoga practices may help regulate lipid profiles. A meta-analysis from the National Library of Medicine (NIH) shows that regular yoga can reduce low-density lipoprotein (LDL), known as “bad” cholesterol, while increasing high-density lipoprotein (HDL), the “good” cholesterol. This balance lowers your risk of atherosclerosis, a condition where arteries harden and narrow.
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Supports Weight Loss and Metabolism
Being overweight increases your risk of heart problems. According to a study in Obesity Science & Practice, yoga may reduce energy intake and increase physical activity in adults with overweight or obesity. Styles such as Vinyasa or Power Yoga can raise your heart rate and support fat loss, leading to a healthier body mass index (BMI).
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Improves Blood Circulation
Yoga enhances blood flow through stretching, muscle engagement, and inverted poses. Better circulation ensures that oxygen and nutrients reach your tissues efficiently. This reduces the heart’s workload and may help prevent blood clots, improve vascular function, and support overall cardiovascular health.
Which Yoga Styles Support Heart Health?
There are many styles of yoga, but some are specifically useful for heart disease or of you simply want to reduce stress.
Important: You should always check with your cardiologist before starting any new exercise, especially if you have a heart condition or other medical concerns. Heart health experts often recommend the following types of yoga for heart ailments:
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Hatha Yoga
Hatha Yoga is slow and gentle, making it great for beginners. It focuses on body awareness, deep breathing, and relaxation. This helps reduce stress hormones like cortisol and lowers blood pressure. It also activates the parasympathetic nervous system, which calms the heart and improves overall cardiovascular function. A single session of Hatha Yoga has been shown to improve stress reactivity and recovery from acute stress tasks in healthy individuals.
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Restorative Yoga
Restorative Yoga uses props to support the body in restful positions. It helps the body enter a deep state of relaxation, reducing heart rate and blood pressure. This style is ideal for people with anxiety, hypertension, or recovering from illness. It promotes heart healing by lowering sympathetic nervous system activity.
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Vinyasa Yoga
Vinyasa Yoga connects movement with breath, creating a light cardiovascular workout. This flow-style yoga improves circulation, boosts aerobic capacity, and strengthens the heart muscle. It also enhances flexibility and endurance. It’s more active, so it may be better for people with stable heart health and good physical condition.
Research shows that an 8-week Vinyasa Yoga program can have beneficial effects on the cardiovascular system, psychological well-being, and physical fitness in sedentary individuals.
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Iyengar Yoga
Iyengar Yoga focuses on precise alignment and posture using props like blocks and straps. This careful approach supports safe movement for people with heart issues. It improves muscular balance, posture, and breathing. By reducing physical strain and encouraging deep breathing, it supports heart function and reduces cardiovascular stress.
Which Yoga Poses Are Best for Your Heart?
5 Simple Poses for a Stronger Heart
Breathe slowly and steadily in every pose for maximum heart benefits.
🗻 Mountain Pose (Tadasana)
✨ Benefits: Improves posture & circulation
🌉 Bridge Pose (Setu Bandhasana)
✨ Benefits: Aids blood flow & chest opening
🦵 Legs-Up-the-Wall (Viparita Karani)
✨ Benefits: Lowers blood pressure, eases strain
🐍 Cobra Pose (Bhujangasana)
✨ Benefits: Expands lungs & boosts oxygen flow
🙏 Child’s Pose (Balasana)
✨ Benefits: Relaxes body, reduces stress & heart rate
Safety Advice: Always consult your doctor before starting any new yoga or exercise.
Be prepared for emergencies with ACLSnow.com
Some yoga poses are especially good for the heart. Unlike yoga styles, which are overall systems or approaches, poses are single postures you practice within any style. Top five beginner-friendly poses to try:
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Mountain Pose (Tadasana)
Mountain Pose improves body alignment and posture, helping you stand tall and breathe deeply. It is great for centering your mind and starting your practice with focus.
Hold for:
1–2 minutes while breathing deeply.
Heart Benefits:
- It promotes calm through breath control.
- It encourages healthy circulation.
- It reduces tension and stress.
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Bridge Pose (Setu Bandhasana)
A gentle backbend that strengthens your legs, glutes, and back while opening the chest cavity. It helps the lungs and heart work more efficiently.
Hold for:
30–60 seconds, repeat 2–3 times.
Heart Benefits:
- It improves blood flow back to the heart.
- It expands the chest for better breathing.
- It supports hormonal balance, which aids cardiovascular health.
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Legs-Up-the-Wall (Viparita Karani)
A deeply restorative pose that relaxes the body and promotes better blood circulation by elevating your legs.
Hold for:
5–10 minutes for full relaxation.
Heart Benefits:
- It lowers blood pressure by easing the workload on the heart.
- It supports lymphatic drainage.
- It activates the body’s relaxation response.
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Cobra Pose (Bhujangasana)
A gentle backbend that strengthens the spine and opens the chest, helping you take in more oxygen with each breath.
Hold for:
15–30 seconds, repeat 2–3 times.
Heart Benefits:
- It expands the lungs for improved oxygen intake.
- It enhances blood oxygen delivery to the heart.
- Reduces strain on the cardiovascular system.
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Child’s Pose (Balasana)
A restful pose that gently stretches the back and hips while calming the mind. It’s perfect for releasing tension after more active poses.
Hold for:
1–3 minutes, focusing on slow, deep breathing.
Heart Benefits:
- It triggers relaxation and lowers heart rate.
- It reduces cortisol and anxiety levels.
- It supports deep breathing for better oxygen exchange.
Breathing Exercises to Support Your Heart Health
Breathing is closely linked to heart health because it affects how your heart functions. When you breathe deeply and slowly, it activates the parasympathetic nervous system, which lowers heart rate and blood pressure. This reduces stress on your heart and improves circulation.
In addition, controlled breathing boosts oxygen levels in the blood, which supports the heart muscle and improves overall cardiovascular performance. The recommended breathing techniques include:
Diaphragmatic Breathing (Belly Breathing)
This gentle breathing exercise helps slow your heart rate and lower blood pressure.
How to do it:
The steps to perform diaphragmatic breathing are:
- Sit or lie down, place one hand on your belly, and breathe deeply through your nose.
- Let your belly rise as you inhale and fall as you exhale.
- Repeat slowly for 5–10 minutes to relax your body and calm your nervous system.
Alternate Nostril Breathing (Nadi Shodhana)
Alternate Nostril Breathing balances both sides of your brain and reduces stress.
How to do it:
To perform alternate nose breathing, do the following:
- Sit upright and use your thumb to close your right nostril.
- Inhale through your left, then close it with your finger and exhale through your right.
- Continue switching nostrils for a few minutes to promote calmness and support a healthy heart rhythm.
How to Add Yoga to Your Daily Heart-Healthy Routine?
Beginning a yoga routine need not be such an intimidating experience. Even 10 to 20 minutes of it per day can enhance cardiovascular health. Here are some easy tips to add it to your routine:
- Start with simple postures and breathing exercises. You don’t have to be flexible or strong to do yoga.
- Try to practice yoga at least three times a week. Regular practice is more helpful than practicing in lengthy sessions.
- If you are new to yoga, try to go for a class or view a video on the internet. Look for beginner or gentle yoga for heart health.
- Avoid exerting yourself excessively. Should any aspect seem unsatisfactory, cease activities and take a break.
Yoga is most effective when used as part of an overall heart-healthy lifestyle. Follow a balanced diet, exercise regularly, don’t smoke, and limit your alcohol consumption.
Start Practicing Yoga Today to Keep Your Heart Healthy!
Yoga is a method of enhancing cardiovascular health and is a safe and natural way of improving cardiac function. It reduces elevated blood pressure, reduces stress, improves lipid status, and improves blood flow. Gentle postures like Child’s Pose and Bridge Pose, and breathing exercises like diaphragmatic breathing and alternate nostril breathing, can provide remarkable benefits.
Yoga and heart health are directly linked. Hence, practicing yoga just a few times a week can lead to better heart function and a more relaxed mind and body. Remember, staying active and mindful keeps your heart strong. Yoga is a great start, but it’s also important to be prepared for emergencies. Learn how to save a life by signing up for a basic life support (BLS) course today. Take the next step in protecting your heart and others!
