At the centre of your well-being lies a silent, tireless engine, your heart. It beats over 100,000 times a day, delivering life with every pump.
And yet, this essential organ often bears the brunt of our modern, high-stress lives. Fortunately, there’s a gentle, effective way to strengthen it, improve circulation, and reduce strain.
And with Pyng’s holistic offerings, getting started with yoga for heart health has never been easier.
How Does Yoga Benefit Heart Health?
Contrary to its name, yoga for heart health is a full-body, mind-heart-spirit connection. Research-backed and traditionally revered, yoga for heart health works through a combination of movement, breath control, and mindfulness. It activates the parasympathetic nervous system, your body’s “rest and digest” mode, reducing stress hormones like cortisol and adrenaline. In turn, this lowers your blood pressure, heart rate, and inflammation markers.
Incorporating asanas for a healthy heart into your weekly routine can help manage hypertension, calm arrhythmia, and boost lung capacity. All these effects culminate in one result: a healthier, more resilient heart.
Best Yoga Asanas for Heart Health
Here’s a curated list of the best yoga poses for heart health, inspired by practices recommended by cardiologists and yoga experts. These poses combine gentle movement with breathwork, helping reduce heart strain, improve oxygen flow, and build emotional resilience.
A grounding pose that improves posture and alignment, enhancing lung and heart function. It also builds awareness and encourages deep, steady breathing. A cornerstone of yoga for cardiovascular health.
How to Do It:
Stand tall with feet together, arms by your side.
Distribute your weight evenly across both feet.
Inhale, raise your arms overhead, palms facing each other.
Stretch upwards through your fingertips and heels.
Breathe deeply and hold for 30 seconds to 1 minute.
2. Vrikshasana (Tree Pose)
Helps with balance and focus, calming the nervous system. By enhancing concentration and stability, it supports emotional regulation, vital for those recovering from stress-induced heart issues.
How to Do It:
Stand upright and shift weight onto the left foot.
Place the sole of the right foot on the left thigh (avoid the knee).
Bring your hands into Namaste at chest or overhead.
Keep the gaze steady and breathe deeply.
Hold for 30 seconds, then switch sides.
3. Utkatasana (Chair Pose)
This strengthening pose boosts the heart rate gently, improving endurance and stimulating circulation. A must in any yoga sequence for improving circulation.
How to Do It:
Stand with feet hip-width apart.
Inhale, raise your arms overhead, keeping them parallel.
Exhale, bend your knees as if sitting on a chair.
Keep your spine straight and chest lifted.
Hold for 30-60 seconds while breathing steadily.
4. Adho Mukha Svanasana (Downward Dog)
Inverts the body to enhance blood flow to the brain and heart. A brilliant yoga for heart patients for relieving fatigue, anxiety, and congestion.
How to Do It:
Start on hands and knees.
Tuck toes under and lift hips toward the ceiling.
Straighten legs gently, heels moving towards the floor.
Spread fingers wide and press palms firmly into the mat.
Hold for 1 minute, breathing deeply.
5. Bhujangasana (Cobra Pose)
Opens up the chest and lungs, improving oxygen intake. Known to support better heart and lung capacity, it's perfect for those practising yoga for heart and lung health.
How to Do It:
Lie on your stomach, legs extended back, palms under shoulders.
Inhale and lift your chest off the floor using your back muscles.
Keep elbows slightly bent and shoulders away from ears.
Gaze forward or slightly upward.
Hold for 20-30 seconds, release on an exhale.
6. Setu Bandhasana (Bridge Pose)
Gently stimulates the heart while reducing stress and depression. One of the most effective yoga poses for heart health, especially for those with mild cardiac symptoms.
How to Do It:
Lie on your back, knees bent, feet flat and hip-width apart.
Place your arms by your sides, palms down.
Press into your feet to lift your hips off the floor.
Clasp hands under your back and roll onto your shoulders.
Hold for 30 seconds, breathing evenly.
7. Paschimottanasana (Seated Forward Bend)
Promotes calmness and deep introspection. It gently stretches the heart and internal organs, aiding in blood pressure control.
How to Do It:
Sit with legs stretched forward, spine tall.
Inhale, raise arms overhead and lengthen spine.
Exhale and hinge at the hips to reach for your toes.
Keep your back stretched, avoid rounding the spine.
Hold for 30-60 seconds, relax into the stretch.
8. Shavasana (Corpse Pose)
Never underestimate the power of stillness. This restorative pose helps reset your nervous system and integrates the benefits of the previous asanas.
How to Do It:
Lie flat on your back, arms at your sides, palms facing up.
Let feet fall naturally outward, eyes closed.
Relax every part of your body, focusing on the breath.
Stay for 5-10 minutes or longer.
Yoga Exercises for Heart and Lung Health
When it comes to boosting heart and lung function, combining asanas with light movement and breathwork is key. These exercises fall under the umbrella of yoga exercises for the heart and lungs and can easily be adapted for any age or fitness level.
1. Aerobic Exercises For the Heart
Simple yogic flow sequences, such as Sun Salutations (Surya Namaskar), can be a great aerobic exercise if done repetitively. They support cardiovascular stamina and help maintain a healthy pulse.
2. Stretching and Flexibility
Gentle heart-opening stretches improve lung expansion and reduce arterial stiffness. These also prevent injuries, a crucial factor for older heart patients.
3. Resistance Training
Body-weight yoga poses like Utkatasana or Plank Pose can strengthen major muscle groups without overburdening the heart. Incorporate these into your cardiac yoga routine for well-rounded benefits.
Yoga for Heart Blockage and Cardiac Health
Yoga may not be a cure for artery blockage, but it plays a vital supportive role in helping through it. Yoga for heart blockage helps by:
Reducing LDL cholesterol and increasing HDL levels
Enhancing endothelial function (the lining of blood vessels)
Managing weight and insulin levels
Improving heart rate variability (HRV)
Integrating breathing exercises for heart health, such as Anulom Vilom and Bhramari Pranayama, is especially useful here. These practices support heart rhythm, lower anxiety, and improve oxygen absorption, important for cardiac rehab and prevention.
Additional Tips for Safe Yoga Practice for Heart Health
Practising yoga safely is just as important as choosing the right asanas. Here are some key tips to keep your heart protected while reaping the benefits:
Consult your cardiologist before starting any new yoga routine
Focus on breath-led movement rather than intensity
Avoid breath-holding or rapid breathing techniques if you're a heart patient
Begin with short 15–20 minute sessions
Use props like bolsters or chairs for added support
Prioritise gentle, restorative styles like Hatha or Yin
Always end with Shavasana to calm your body
Consider guided sessions from platforms like Pyng, which provide heart-safe yoga plans tailored to your health goals
Your Heart Deserves Consistency, Not Complexity
Cardiac yoga doesn't mean a gruelling workout that leaves you sweaty and contemplating life itself. Sometimes, it just means unrolling your mat, closing your eyes, and breathing deeply into the present. With a blend of movement, mindfulness, and intention, yoga for heart health becomes a place where healing begins and resilience grows.
Take a deep breath. Start small. Your heart is ready for a new beginning, one pose at a time.
