Let’s begin by first understanding what a ‘cardio’ workout really is: it is any activity that stimulates and strengthens the heart and lungs, and, as a result, improves their functioning and performance. It, essentially, revs your heart rate and breathing, to promote respiratory and cardiovascular health. Think cycling, running, swimming…typically.
But the fitness and wellness world is now realising that yoga can do that, too. There are asanas, across its many categories, styles, and formats, which make for great cardiovascular-focused workouts—that can benefit fitness enthusiasts and those coping with health issues alike. Some of these yoga poses, in fact, are even better “on many cardio-respiratory fitness parameters” than some aerobic activities for cardiovascular disease prevention.
Here’s why…
Yoga for fitness
Yoga is an incredible mode of exercise, both mental and physical. It not only tones the body and mind, but also improves muscle strength, flexibility and balance. Practising Vinyasa or Asthanga yoga for about 50 minutes, for example, can burn up to 344 calories, as found in a study sponsored by American Council On Exercise. Similarly, poses like Surya Namaskar count as moderate-to-vigorous activity, as per a review in National Library of Medicine (NLM).
Yoga for a healthy heart
Numerous studies, over time, have established that yoga is good for the heart and has a positive effect on the circulatory system. A report in the Journal of Yoga and Physiotherapy, for one, states that yoga exercises can help conquer ailments, like high blood pressure, shallow breathing, muscle tension and coronary heart disease. Specific poses of yoga directly enhance the circulation of blood and body fluids to various parts. This effective flow circulation throughout the body strengthens the organs, it explains.
Additionally, yoga can be of immense assistance in curing more severe heart diseases, too, even preventing heart attacks. A report cited in Harvard Medical School showed it to improve lipid profiles in healthy participants as well as those with known coronary artery diseases. Yoga is now also being included in many cardiac rehabilitation programmes due to its cardiovascular and stress-relieving benefits, as corroborated by the Harvard write-up. Many believe that cardiac yoga can also be used to manage heart blockages.
Yoga for stress management
Yoga’s ability to de-stress and relax the body and mind, according to a report in Johns Hopkins Medicine, is another reason why it can be such a boon for the heart. Worry and depression commonly follow a cardiac event, such as a heart attack, bypass surgery, or diagnosis of heart disease, it says. And emotional tension can trigger an avalanche of physical issues, such as releasing cortisol and adrenaline, which constricts the arteries and increases blood pressure, it asserts. There are techniques and asanas in yoga that can counter all this stress, as part of the overall treatment plan.
Poses that can help
For stress
- Adho Mukha Svanasana (Downward Facing Dog Pose)
- Paschimottanasana (Seated Forward Fold),
- Sukhasana (Easy Pose)
For a healthy heart
- Tadasana (Mountain pose)
- Trikonasana (Triangle pose)
- Utkatasana (Chair pose)
- Marjariasana (Cat pose)
For smoking cessation
- Kapal Bhati
- Nadi Shodan, Bhujangasana (Cobra Pose )
- Setu Bandhasana (Bridge Pose)
PS: For underlying health conditions and pre-existing issues, expert supervision and guidance is mandatory. Do consult your doctor beforehand on how—and if—you can incorporate any asanas into your treatment.
