Category: Congestive Heart Failure

Yogic Exercise and Pranayam to keep Heart Health

Introduction

Doing yogic exercises is the best way to enhance your body’s flexibility, strengthen your muscles, boost stamina, erase stress from your mind, get more disciplined and rejuvenate the whole body. Yoga helps in cleaning the whole body, both from inside and from outside, boosting your immune system and keep a check on the health of other organs.

It enhances the blood circulation as well as it is a tonic for weight loss, a major problem the whole world is facing these days. Any posture you choose, enhances your heart’s health. Most of its postures require you to be stagnant at a particular position with deep breathing. Today we are going to discuss some of the yogic exercises and pranayams that help in keeping the heart healthy.

Yoga for Healthy Heart

Anjali Mudra:

  • Just like you do namaste, sit cross legged on the floor with your palms together and your fingers stretching out near the center of your chest (heart chakra). This posture represents the harmony of your body’s both sides,left & right. Now close your eyes at a snail’s pace and inhale slowly & deeply, hold your breath for as long as you can and then exhale slowly. Keep repeating this pattern for a few minutes, the longer, the better.

Anjali mudra

The Warrior Pose (Veerabhadr-asana):

  • This posture means going into a mountain pose. Stretch one of your legs to the backside, but the leg has to be straight and the other leg should be carried forward and bend at a 90° and stretch your hands with palms joined right above your head towards the sky (or the roof, if you are exercising in the indoors). Now inhale slowly & deeply with closed eyes and hold your breath and hold it for as long as you can and exhale slowly. Repeat this pattern for some time.
  • You can do this posture in another way, here you bring your folded hands in front of your chest. Bring your back side leg to point outwards, while your folded leg remains at the original position. Now stretch your hands outside that they are parallel to the earth but are stretched farthest.
  • Now close your eyes and inhale slowly & deeply, hold your breath for some time and exhale slowly. This pattern can be done by altering the both legs. Spend some time doing these postures. It will help in retaining heart’s health.

The Bridge Pose (Setu Bandhasana):

  • Lie on your back, with hands stretched out sideways. Fold your knees and raise your body from the pelvis area. Stay there for as long as you can or take the support of your hands if you are finding staying at that position is getting difficult. Inhale slowly when you are rising your body, try to hold for as long as you can, exhale while coming back or when your body remains up. This posture is extremely beneficial for your thighs, hips, stomach and back.

Triangular Pose (Trikonasana):

  • Begin by stretching you left leg out. Now stretch your left hand that it touches your left foot and your torso comes above the left leg and is parallel to the earth, now rotate your face and your eyes look at the sky (or the roof, if you are exercising in the indoors).
  • Stretch the right hand keeping the arm straight to the other side, towards the sky. Hold on for some seconds or minutes and do deep breathing. You can also alter the legs & arms.

Surya namaskar;

  • A very popular and widely practiced posture, surya namaskar means saluting the Sun. It has 12 different poses that enhance the health of different organs, and boosts the health of the whole body. All these 12 poses are encompassed into one posture, known as surya namaskar,. You have to stay stagnant in such poses and breath deeply and at a sluggish pace.

Surya namaskar

Bhujang-asana (cobra pose)

  • This is a pose which works wonderfully for spine, shoulder, abdomen, also relieves your stress & fatigue. Lie down on your stomach while keeping your hands on the ground, right next to your chest. Now slowly lift the front of your body upwards after getting the help of your hands. Hold it when your arms become straight. Concentrate on your breathing and feel  the stretch in your abdomen, also feel the fatigue going through your spine and vanishes in the hips.

Seated Forward Pose (Paschimottasana):

  • Just sit on the floor with legs stretched, but both are joined together. Now try to reach the feet with your hands, without folding your legs at the knees. Bend so much that your head comes over your knees, keep practicing,
  • One fine day you can touch your forehead with your knees. This pose is great for enhancing the flexibility. It facilitates by bringing down a fast heart beat and relaxes your whole body. When your hands touch your feet, try deep breathing.

The Mountain Pose (Tadasana):

  • This one is very easy to do and is one of the basic ones. This pose eradicates stress and concentrates more on deep breathing. Stand with your legs slightly apart, bring your hands folded near the chest. Take deep breaths and stretch your body.

Savasana:

  • Just lie on your back with arms resting alongside body and palms facing the sky or roof. Let your ankles fall outward. Inhale slowly, but deeply as you feel melting into the floor with every breath, than exhale sluggishly. Do this pose for more than 5 minutes.

Natural Ways to Prevent Heart Disease

  • If you have a difficulty in doing these different postures, take the help of yoga expert. Planet Ayurveda’s Heart Care Pack is wonderful in heart related ailments. Take Planet Ayurveda’s Heart Care Pack, which is made from the extracts of best quality, herbal plants.
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How to Treat Cardiac Diseases in Ayurveda?

What is a cardiac disease?

As per Modern Aspect:

Cardiac disease refers to a number of conditions that affect the heart and blood vessels.  There is a blockage in the coronary arteries, the vessels that supply blood to the heart which leads to the decrease in blood flow to the heart muscle. It includes myocardial infarction and angina, rheumatic heart disease, cardiomyopathy, venous thrombosis.

Cardiac Diseases in Ayurveda

It is also referred to as Coronary Artery Diseases (CAD).

As per Ayurveda aspect:

  • In Ayurveda, cardiac diseases are correlated with Hrida roga.
  • It is of five types: Vata, Pitta, Kapha, tridosha, and krimija hrida roga.
  • Causes of Hrida Roga are Tikshna Ahara (pungent diet), vyayama (excessive exercise) that leads to Dhamani Praticaya (thickening of arteries), Dhamani Kathinaya (hardening of arteries).

What are the Causes of Cardiac Diseases?

Several causes are:

  • High blood pressure
  • Poor nutrition
  • Lack of physical activity
  • Smoking
  • Overweight
  • High Cholesterol
  • Depression

What are the Symptoms of Cardiac Diseases?

Symptoms include:

  • Symptoms may differ in men and women.
  • Men are likely to have chest pain and women are likely to have other symptoms include Chest discomfort, pain, and pressure.

Other symptoms are:

  • Numbness especially in upper limbs
  • Pain in neck, throat and upper abdomen
  • Difficulty in breathing
  • Feeble pulse
  • Fainting
  • Dizziness
  • Fatigue

How to Treat Cardiac Diseases in Ayurveda?

Here are some herbal remedies for cardiac diseases:

Cinnamon:

  • It is the best herb used in Ayurveda. It has powerful antioxidants such as polyphenols that has an antioxidant property which protects the body from oxidative damage caused by free radicals. It reduces the LDL cholesterol as well as triglycerides and helps in inhibiting the release of inflammatory fatty acids from the platelet membranes that keep the blood flow properly.

Health Benefits of Cinnamon

Step to follow:

  • Consume 1 teaspoon of cinnamon powder once daily.
  • Add this in a cup of warm herbal tea.

Turmeric:

Turmeric is the best natural herb that contains a compound called as curcumin that has an anti-inflammatory property. It controls the inflammation that leads to cardiac diseases. It increases the circulation of blood and also prevents from blood clotting. It lowers the level of cholesterol and is the effective Ayurvedic treatment of cardiac diseases.

Health Benefits of Turmeric

Steps to follow:

  • Add a teaspoon of turmeric powder in a glass of boiling milk.
  • Drink it daily.

Ginger:

It is an Ayurvedic herb that contains a compound called as gingerol with natural blood thinning property. It also lowers the LDL cholesterol level and reduces the plasma cholesterol. It also helps in relaxing blood vessels and stimulates the blood flow.

Health Benefits of Ginger

Steps to follow:

  • Add ginger in a cup of tea. Drink it twice or thrice in a day.
  • Add fresh ginger to vegetables, fruits, and salad.

Green Tea:

Green tea contains antioxidants and flavonoids that keeps the heart healthy and improves the function of blood vessels. It also helps in reducing cholesterol and triglycerides level.

health benefits of green tea

Steps to follow:

  • Drink 2 cups daily for better health.

Coriander:

Coriander has a hypolipidemic action that reduces the levels of LDL cholesterol and triglycerides. It has an antioxidant property that is good for heart health.

Health Benefits of Coriander Seeds

Steps to follow:

  • Add a teaspoon of coriander powder in a cup of boiling water and strain it.
  • Drink it daily.

Garlic:

  • Garlic is a very useful and effective herb in enhancing mental as well as physical health. It is useful in treating several human diseases such as cardiac diseases in which it inhibits the pathogenesis of cardiovascular diseases.
  • It has antithrombotic and anti-platelet property. It helps in reducing the risk of heart disease by lowering the levels of total cholesterol. It is an effective Ayurvedic treatment for cardiac diseases.

Health Benefits of Garlic

Steps to follow:

  • Chew 1-2 fresh crushed garlic daily.

Hibiscus:

  • Extract of hibiscus flower helps in lowering the blood pressure and levels of cholesterol and triglycerides. It improves heart health

Steps to follow:

  • Drink this tea 2-3 times daily.

Fenugreek:

  • Fenugreek is an effective ayurvedic herb that promotes the health of the heart. It prevents from the symptoms associated with heart diseases such as numbness in upper limbs, pain, and difficulty in breathing and also prevents from the heart attack.

Health Benefits of Fenugreek

Steps to follow:

  • Soak 1 teaspoon of fenugreek seeds for about 7-8 hours and then drain to drink it.

Arjuna:

  • Arjuna is an effective natural herb that works as a cardio-tonic and further strengthens the cardiac muscles to lower the blood pressure. It is very effective in lowering the levels of cholesterol, triglycerides, and fats. It provides nourishment to the heart muscle and alleviates heart problems.

Health Benefits of Arjuna

Step to follow:

  • Add one teaspoon of Arjuna powder in a glass of warm water.
  • Add a little honey to it.
  • Drink it daily.

Exercise:

  • Regular exercise keeps the heart healthy and lowers the risk of heart diseases. A person who is physically active has a less chance of a heart attack and in case of if they get a heart attack, they will have a better chance of recovery.
  • It also helps in lowering blood pressure, cholesterol levels and reduces the body weight and keep the person totally fit. Include some other outdoor games such as swimming, walking, biking etc.

Healthy Body Weight:

  • Maintaining a healthy body weight will keep the heart healthy. It helps in lowering the cholesterol and triglycerides levels and reduces the chances of heart attack or stroke.
  • It helps in maintaining the lipid profile of the body and reduces the other symptoms that include numbness in the upper limbs, fatigue, fainting etc