5 Yoga Poses for a Happy Heart

Without us typically realizing it, the organs of our body are working hard to keep us alive and thriving. One organ in particular that deserves some praise is the heart – beating about 100,000 beats and pumping 2,000 gallons of blood every single day, this incredible organ doesn’t stop until our time comes to an end. Just like any other muscle, the heart, and the cardiovascular system in general, can be supported with the right yoga postures. Here are five yoga poses that can help you promote this powerful organ system.

1. Mountain Pose (Tadasana)

Mountain Pose is the foundation of all standing poses. It helps improve posture, encourages good blood flow, and promotes a sense of grounding. Proper posture enhances cardiovascular function by allowing the heart to operate more effectively. Research published in the Journal of Physical Therapy Science indicates that good posture is associated with reduced pressure on the diaphragm and better oxygen uptake, supporting overall cardiovascular health.

How to do it: Stand tall with your feet hip-width apart, distributing your weight evenly while engaging your thighs and lifting your chest, reaching your arms overhead, and taking 5-10 deep breaths.

2. Bridge Pose (Setu Bandhasana)

This pose opens the chest, stimulates the heart, and improves circulation by reversing blood flow. The heart benefits from increased blood circulation, which can help lower blood pressure and reduce heart disease risk. A study in the European Journal of Preventive Cardiology found that regular yoga practice can improve heart rate variability, indicating better autonomic nervous system function.

How to do it: Lie on your back with your knees bent and feet flat on the floor, press your feet into the ground, lifting your hips toward the ceiling while clasping your hands under your back or keeping your arms alongside your body, and hold for 5-10 breaths.

3. Downward-Facing Dog (Adho Mukha Svanasana)

This classic pose helps increase blood flow to the brain and heart while stretching the entire body. Inverting the body stimulates the parasympathetic nervous system, promoting relaxation and reducing stress levels, both of which are beneficial for heart health.

How to do it: Start on all fours and lift your hips up and back, forming an inverted V shape with your body while keeping your spine straight and head between your arms, and hold for 5-10 breaths.

4. Legs-Up-the-Wall Pose (Viparita Karani)

This restorative pose encourages venous return, reduces swelling, and promotes relaxation, benefiting heart health. By allowing gravity to assist in blood flow, it helps relieve pressure from the legs and enhances overall circulation. A study in Yoga Research and Applications found that restorative yoga poses can significantly lower heart rate and blood pressure, leading to a direct benefit to cardiovascular health.

How to do it: Sit next to a wall, then lie back and swing your legs up the wall, forming an L shape with your body. Stay in this position for 5-15 minutes, focusing on your breath.

5. Cobra Pose (Bhujangasana)

Cobra Pose helps to open the chest and lungs, improving oxygen flow and stimulating heart function. Enhanced oxygen flow supports the heart and can help reduce symptoms of anxiety, which is linked to cardiovascular issues. A study in the Journal of Alternative and Complementary Medicine found that yoga practitioners often experience lower blood pressure and improved heart health markers, largely due to poses that promote chest expansion and deep breathing.

How to do it: Lie on your stomach with your hands under your shoulders, press your hands into the floor to lift your chest while keeping your hips grounded, and hold for 5-10 breaths.

Incorporating these five yoga poses into your regular routine can give your heart the support it deserves after working so hard each day. Each pose contributes uniquely to cardiovascular wellness through improved blood flow, stress reduction, and better oxygenation. Next time you join us at Amador Yoga, don’t hesitate to ask for some heart-opening poses to be worked into the flow!