Yoga Poses to Keep Healthy Heart

Even if you’ve just taken the first yoga class, you’re already acquainted with the fourth Niyama: Svadhyaya. Taken from the Sanskrit words sva, meaning “self,” and adhyaya, which means education

of, this vital rule for living reminds you to definitely look within. It’s a theme every yoga teacher emphasizes in each and every class because, without self-awareness, there isn't any yoga-no union of mind, body and spirit-just some interesting calisthenics.

Purvottanasana (Upward Plank Pose): Sit in Dandasana. Move both hands several inches behind your hips together with your fingers pointing toward the feet. Bend your knees and place the feet on the floor with your heels no less than a foot away from your buttocks. Raise your hips until you come into reverse tabletop. Then, without cutting your hips, straighten one leg at any given time. If possible, let your head gently drop back. Hold Thirty seconds, tuck your chin minimizing into Dandasana. Yoga Paws are great for keeping you kept in place for challanging poses like this. Yoga Paws would be the yoga mat you wear for yoga anytime, anywhere. 

Bhujangasana (Cobra Pose): Lie face-down with your legs straight out behind you. Put your hands on the floor, spreading your fingers, and hug your elbows for your ribs. Inhale and begin to straighten your arms. Stretch your heart forward and produce your torso up. Focus on firming your shoulder blades upon your back and lifting your stern to ensure that there’s no compression in back. Hold for 15 to Thirty seconds. Release by lowering one rib a period to the mat, tucking your chin while you release your head.

Ardha Bhekasana (Half Frog Pose): Lie face-down with your legs straight out behind you. Put your forearms on the floor. Lift your torso and head. Bend your right knee minimizing your right heel near to your right buttock. Reach back and clasp within your right foot together with your right hand. Rotate your elbow toward the ceiling to be able to curl your fingers over your toes. Gently press your foot toward your buttock. In case your flexibility permits, move your foot off and away to the side and push it toward the ground, being careful to keep your knee consistent with your hip. Hold Thirty seconds to two minutes. Then release, relax and reverse.

Supported Setu Bandha Sarvangasana (Supported Bridge Pose): Possess a block, blankets or bolster near your mat. Lie lying on your back. Bend your knees, bringing them close enough for your buttocks so that you can touch all of them with your fingertips. With your arms along your sides and palms pressing in to the mat, roll up one vertebra sometimes. Position your support beneath your back. As a variation, use a block first around the flat side. Roll down, and go back to bridge supporting your back using the block at medium height. Roll down one vertebra sometimes and, if you have no back problems, roll-up into bridge a third time, while using block at its full height.

Urdhva Dhanurasana (Wheel Pose): Lie lying on your back. Bend your knees and place the feet on the floor with your heels as near to your buttocks as possible. Bend and elbows and put your palms on the floor beside your face with your fingers pointing toward shoulders. Press your hands and feet firmly in to the floor, lift your torso and are available onto the crown of your head. Continue lifting the body, allowing your head to come up started. Hold five to 10 second.