Heart-21 days course

Welcome to World Yoga Society Online - A free heart disease treatment course for 21 days. We can assure you that after doing this full course, there will be a positive change in your problem. As a number of factors are responsible for the development of heart disease, a combined workout program has been provided below. Our life span primarily depends on the functioning of the heart. Routine heart exercise and proper diet are major requisites to maintain a healthy heart. Indeed, if you exercise regularly, you are less likely to develop heart diseases, as compared to those who don’t exercise. Exercise can also help reduce symptoms of high cholesterol and high blood pressure, which may otherwise, be disastrous for the heart.

In this complete course, yoga will help you to recover from the underlying factors of heart disease. If you suffer from multiple diseases other than heart problem, then you have to consult yoga doctors before starting the course.

1-7 Days Course

Start practicing the following yoga for 1-7 days regularly. Choose a time of day you can stick with, so that exercise becomes a habit. No matter what time of day you choose to exercise, make sure to plan your workout two to three hours after your meal.

1. Yoga breathing:

Stand straight. Place both the arms on both side of the body respectively. Keep your eyes closed. Then slowly lift your arms straight up to the head with slow deep breathing (inhale). Again breathe out slowly (exhale) by putting down your arms together back to the normal position. Do this for 5 times, take rest and then do for 5 times.

Benefits: Controls blood pressure and functioning of the heart.

2. Deep breathing normal exhalation through mouth:

Stand straight with hands on hips. Now slowly inhale through nose and exhale through mouth by bending forward. Then again stand straight while inhaling and exhale through mouth by bending forward. Do this for 5 times, take rest and then do for 5 times.

Benefits: This exercise helps in reducing blood pressure and heart rate. 

3. Intercostal breathing:

Place the right hand on the right side of the ribs and the left hand on the left side of the ribs in such a way that the fingers of both the hands are placed on the intercostal space/ position respectively. Then take deep breathe (inhale) and breathe out(exhale) respectively. Do this for 5 times, take rest and then do for 5 times.

Benefits: It tones the diaphragm and the intercostal muscles.

4. Uddiyan in shabasana

Lie down and bend your legs. Breathe in and push your abdomen out, breathe out and pull your abdomen in. Do this for 10 times. Then take rest in sabasana.

Benefits: It massages the heart, lungs and diaphragm.

5. Jastiasana:

Lie down on back and raise your hands up. The thumb of both the hands should interlock each other. Now stretch your upper and lower body. Remain in that position for 5 counts. Breathing will be normal. Then rest in sabasana. Do this twice.

Benefits: Jastiasana relaxes the brain and relieves anxiety, and thus helps in preventing heart ailments.

6. Pranayam:

Sit in sukhasana. Close your eyes. Hands on knees and fingers in gyan mudra. Now breathe in and out slowly for 10 times.

Benefits: Pranayama manages psycho physical diseases. It controls the modalities of mind.

7. Suryaved Pranayam:

Sit in padmasana. Now close your index and middle finger, only thumb, little finger and ring finger will be opened. Block the left nostril with right hand's ring finger and little finger. Breathe in with right nostril for 6 seconds then breathe out with same nostril for 6 seconds. Do this for 10 times. Now close the right nostril with the thumb, breathe in from left nostril for 6 seconds then breathe out from that left nostril for 6 seconds. Do this for 10 times. Breathe in and breathe out is counted as 1 time.

Benefits: Body gets the supply of oxygen through inhalation and exhalation expels waste products and toxins from the body.

 8. Bhramori:

Sit down on the ground. Stretch both the legs in front of you. First fold your left leg followed by the right leg. Keep your index finger of both hands inside your respective ears. Close your eyes breathe in and utter the word ‘AUM’. Give stress on the letter ‘M’. While uttering the word, breathe out. Do this for 10 times. Now, gradually loosen your legs and come back to the original position.

Benefits: This Pranayam has a soothing effect on your brain.

9. Meditation:

Sit in padmasana. Close your eyes. Visualize and concentrate on a specific object, an image of God-Goddess, natural object such as a flower or the ocean. The person can silently repeat a word or phrase preferably "AUM". Also can observe or concentrate on breathing or in third eye (in between two eye brows). Meditate for 5 mins.

Benefits: Decreases anxiety, muscle tension, calm and balanced our mind giving a feeling of well-being.

10. Sabasana:

Lie down on your back and relax your whole body, as if you have gone to sleep. Place a cold towel on top of the eyes. In this posture, keep the mind clean from all worries and thoughts. Sabasana is mandatory after performing every set of other Asana. Do this for 5 minutes.

Benefits: A calm and relaxed posture beneficial to the mind and body.

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A Word Of Caution:

Exercises given here are for otherwise healthy patients. If you have multiple medical conditions please be cautioned that some exercises may not be suitable at all. Consult our Yoga Doctors for a routine customized to your medical condition.

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