Kalaripayattu — the mother of martial arts that combines massage techinques and Ayurveda

Whether it’s Kung Fu, Karate or Tai Chi, martial art is something that is admired by one and all. In India, Chinese and Japanese martial art forms are practised and taught at many places. But did you know all these martial art forms actually originated from Indian martial art form – Kalaripayattu?  

Kalaripayattu has its roots in Kerela. In Malayalam, Kalari means ‘the fighting art of Kalari or battlefield in English’ and ‘payat’ means ‘training in art to combat.’ While most of its exercise techniques are based on the science of yoga, its medical treatments extract knowledge from Ayurveda. In this article, theatre practitioner and Kalaripayattu artist Arpit Singh, who himself is trained in the art form from Kerela, provides a deeper insight into the art form and reveals its relevance to Indians.     

What exactly is Kalariyapayattu?

Kalaripayattu is the mother of all martial arts. It originated in southern India, and is believed to have been practised by Lord Prashuram, according to ancient literature. Over centuries, alongside combat techniques like Kalari, massage and Ayurveda developed, which resulted in its amalgamation. There are three main styles of Kalari –Central, Northern and Southern, practised in those parts of the country.

The Southern style has a learning process that begins with 30 basic forms. It involves a series of movements that cover four cardinal directions of nature and involves whole body movement. It emphasises the correct breathing techniques for each specific movement and posture. The aim is to develop the body in a way that its movements are controlled by a fully mature and alert mind. Kalaripayattu is no lesser than rhythmic dance if performed with attention.

Once the basic forms and breathing techniques are learned, the student begins to learn fighting with sticks, knives, swords, shields, fire, blocks of jumps and kicks for defence and attack.

How is it beneficial to health?

The basic learning process itself can transform you completely. You will experience improved strength, stamina, power, flexibility, mind-body coordination and core strength. Besides, by connecting with the movement, you’ll achieve grace, calmness and peace of mind.

Considering the art requires a lot of strength, is there any age limitation to learn it?

No. There is no age bar to learn any form of martial arts. But the benefits derived from them will be different for different age groups. Kids can start learning at the age of 6 years but they will benefit in a much different way compared to adults. For kids, the main focus is increasing energy, stamina and flexibility. The art could serve as a medium to channelise their energy in the right direction because kids are more playful.

For performers and those who wish to learn every aspect of the art form, the benefits are much greater. It’s between the age group 15-25 years that a person is capable of extracting maximum benefits from the art form.

Now-a-days, people work a lot and tend to lead a sedentary life. Such people need some form of physical activity the most. Kalari can serve as a mediator to lose weight, stay fit, even escape a stressful lifestyle and induce relaxation. It also helps energy sustenance and prevents risk of suffering from injuries later in life. Those above the age of 50 years can benefit a lot through the pain relieving ability of the art form.

What challenges might people face while performing Kalari for the first time?

The biggest challenge people face is commitment to learn the art. Many people start enthusiastically but then give up after realising that it entails a lot more physical and mental energy. What you should realise is that Kalari, being a martial art form, is going to be difficult in the beginning.

Initially, lack of energy and stamina issues will pull you down but the key is to stick to it if you want to derive the benefits you desire. Once your body becomes used to the rhythmic flow of movements in Kalari and your focus improves, you would be able to showcase rhythmic movements and flow without breaking them apart at a stretch.

Today’s life is full of chaos, and people have forgotten what peace of mind and calmness actually feels like. They often find these movements meaningless and fail to connect with them naturally. Kalari is art form that is not confined to space. It’s true essence cannot be felt unless the person connects to nature. Those who fail to understand this, often don’t find the art interesting.

Why should anyone learn Kalari? What makes it relevant to Indians?

Be it lifestyle, eating habits or fitness forms, we Indians are more inclined towards the Western culture. Kids in India are made aware about Karate during their school days, while adults show keen interest in learning Capoiera and Tai Chi. But people hardly know about Kalaripayattu, the Indian martial art from which every other martial art form is derived. We should be proud to have preserved the knowledge so far and should continue to do so. Moreover, having originated in India, the essence of Kalari can be easily acquired by Indians. The art fits the Indian mind, body and soul perfectly. 

About Arpit Singh:  A theatre practitioner and Kalaripayattu artist, Arpit has been teaching his art form throughout India. His training with John Britton, Anil Alessandro, Guru P. Thankappan Assan, Abani Biswas  and many more stalwarts has resulted in the creation of a unique movement, space and energy awareness programme. His interest in Kalaraipayattu has evolved after he trained in Kerala himself. 

You may also like to read:

• Can practising martial arts help you lose weight?
  


• Try Qigong for a stronger body and a calmer mind


• Be fighting fit with Qigong aka ‘Chinese yoga’

For more articles on martial arts and fitness, check out our martial arts and fitness  section. Follow us on Facebook and Twitter for all the latest updates! For daily free health tips, sign up for our newsletter. And for health-related queries, visit our Questions and Answers section.

Read More

World Heart Day 2014: Reversing Ischemic heart disease is possible with yoga

September 29 is World Heart Day 2014

The prevalence of coronary heart disease is on the rise in India for the last several years and is expected to assume epidemic proportions soon. Advances in treatment like angioplasty, stenting and by-pass surgery effectively address the problems of individual patients. However, they are expensive and beyond the reach of majority of the patients in India.

Also, while these procedures focus on treating the manifestations of the disease, yoga focuses on the underlying causes of the disease. Yoga based lifestyle modifications have earlier shown beneficial effects in a small number iof patients with coronary artery disease. To further enunciate this, the 95-year old Yoga Institute, at Santacruz (E), Mumbai, conducted a study.

The objective of the project was to study and determine whether a family based yoga lifestyle intervention program would help thwart the progression of heart disease. The study zeroed in on various risk factors such as stress, anxiety and depression that lead to coronary heart disease. It evaluated the role of lifestyle modification based on yoga techniques, stress management and dietary modifications.

What the study found

The study found that yoga based lifestyle modifications help in regression of coronary lesions and in improving myocardial perfusion. After practicing yoga for a year, the patients were found to have a significant drop in overall cholesterol levels, especially bad cholesterol. The progression of the disease was stalled and, in some cases, the patient’s improved. They also found that the overall anxiety levels of people dropped and they were more equipped to handle stress and anger.  

Sounds interesting doesn’t it? Well, here’s how you and your family can start using this natural way to keep your heart healthy. 

How can a family start the yoga based yoga way of living? Could you give us a few tips on where a family can start and what are the aspects they will have to start?

Parents should have some health awareness timetable or routine. The first step towards this would be to wake up before sunrise, drink a glass or two of warm water in the morning, take care of necessary morning ablutions and do some asanas before starting any other activity. It is only when parents lived a disciplined and a healthy life that their children will watch and develop good habits themselves.

Parents should go for morning walk for half an hour in the morning. They should have a wholesome healthy breakfast before eight in the morning. It is best that they do some asanas before eating their first meal of the day. Parents should also practice and inculcate the practice of meditation in themselves and their children.  It is also recommended that everybody in the house should sit together and discuss relevant topics that interest everybody in the household. Engaging in interactive recreational activities is also very important as it helps develop togetherness among all member of the family. When elders in the family work towards staying fit and healthy, even children automatically become aware of it. So, the idea is to maintain a very conducive and warm atmosphere at home. However, parents must not be too strict with the children. Discipline is good but children must also be allowed to have some fun.

When is it the right time for children to start practicing yoga?

Yoga starts from the womb itself. The movement a man and woman bond with each other and commit by getting married, they have to stay together, accept each other with all the positives and negatives they have, respecting each other and care for each other. This automatically develops a very positive ambiance. Now when a couple who looks after each other well decides to start a family of their own and have a child that child is automatically exposed to a positive perspective. Right from childhood the children should be taught the yoga way of life. When the child gets restless, parents who make him sit quietly, ask him close his eyes and let him a take deep breathes. Children should be encouraged to be physically active and they can always be made to do some basic asanas like sukhasana, makarasana, vajrasana, etc. When children have any problem, parents should take some natural care like jalneti , use sun bathing, etc. 

Finally, it is essential for parents to realise that children learn and imbibe whatever their parents do. Their home and parents are their first teachers and they should be guided to live a healthy life. Remember, you are your child’s first guru, lead by example and watch your child be healthy and strong. 

You may also like to read: 

• Yoga for your heart – 20 poses to keep it healthy


•  How yoga can prevent and combat heart disease


• Anulom vilom pranayam – beat diabetes, heart disease and high cholesterol with this yoga asana

For more articles on yoga, visit our yoga section. Follow us on Facebook and Twitter for all the latest updates! For daily free health tips, sign up for our newsletter. And for health-related queries, visit our Questions and Answers section.

Read More

Try ardha chakrasana or half wheel pose to tone thighs and butt

Highly beneficial for toning lower back muscles and increasing their flexibility, ardha chakrasana is also known as the half wheel pose as it involves bending backwards posing like a half wheel. The backward stretch helps in cutting flab from the hips and thighs.

Health Benefits

Well-known yoga expert Sunaina Rekhi lists several health benefits of this asana.

• It  stimulates the abdominal organs and aids digestion.


•  It works very well for people with lower back pain and spondylitis.


• Ardha chakrasana increases your lung capacity and also provides relief from respiratory diseases.


• Additionally, it regulates blood pressure and improves your heart function.


• One significant benefit of this asana is that it stimulates ovaries and fallopian tubes addressing menstrual problems.

Steps to do the asana

• Stand straight keeping both your feet together and arms alongside the body.


• Putting equal weight on both feet, balance your body.


• Breathing in, extend your arms overhead. The palms should face each other while you do this.


• With slow exhalation, pushing your pelvis forward gently and bend backwards. Keep in mind to keep the arms in line with the ears while you do this. The elbows and knees should be kept straight and the head up, lifting your chest towards the ceiling.


• Hold the posture for some time.


• Breathing in, come back up keeping your arms overhead.


• Breathing out, bring down your arms and relax.

According to Rekhi, you should repeat the posture 3-5 times holding the pose for at least 15 seconds.

Contraindications

Those suffering from peptic or duodenal ulcers and hernia should avoid doing this asana. People with serious spinal or hip problems should also keep away from this asana. Pregnant women should also avoid doing this pose.

Tips

• Make sure to keep the breath slow and rhythmic while doing this asana.


• For beginners it is very necessary to support the back with the hands as you can harm your back very easily when you bend too much without any support.


• People often tend to tense the whole body while they are in the pose. Try to relax.

Image source: Getty Images

You may also read: 

• Know your yoga pose: Noose pose or pasasana


• Yoga pose for better sex — sarvangasana or the shoulder stand


• Know you yoga asana — Veerbhadrasana

For more yoga, check out our yoga section. Follow us on Facebook and Twitter for all the latest updates! For daily free health tips, sign up for our newsletter. And to join discussions on health topics of your choice, visit our Question and Answer section.

Read More

Practise yoga, meditation to control computers with brain

A new research published in journal Technology has revealed that people who practise yoga and meditation are better at using and learning to control computers.

For the study, researchers at the University of Minnesota involved 36 participants, who were divided into 2 groups. One group of 12 participants practised yoga and meditation for a year, at least two times per week for one hour. The other group, having 24 participants, practised little or no yoga or meditation experience. Participants in both the groups were new to systems using the brain to control a computer.

Both groups participated in three, two-hour experiments over four weeks in which they wore a high tech, non-invasive cap over the scalp that picked up brain activity. The participants were asked to move a computer cursor across the screen by imaging left or right hand movements.

Participants who practised yoga or meditation were twice as likely to complete the brain-computer interface task by the end of 30 trials and learned three times faster than their counterparts for the left-right cursor movement experiments. The findings could have major implications for treatments of people who are paralysed or have neurodegenerative diseases.

‘In recent years, there has been a lot of attention on improving the computer side of the brain-computer interface but very little attention to the brain side,’ said lead researcher Bin He, a biomedical engineering professor in the University of Minnesota’s College of Science and Engineering. ‘This comprehensive study shows for the first time that looking closer at the brain side may provide a valuable tool for reducing obstacles for brain-computer interface success in early stages,’ he said.

Researchers have been increasingly focused on finding ways to help physically disabled individuals who are paralysed, have lost limbs, or suffer from diseases such as Amyotrophic lateral sclerosis or cerebral palsy. In these cases, brain function remains intact, but these people have to find a way to bypass muscular control to move a wheelchair or control an artificial limb.

He gained international attention last year when members of his research team were able to demonstrate flying a robot with only their minds. However, they found that not everyone can easily learn to control a computer with their brains. Many people are unsuccessful in controlling the computer after multiple attempts.

A consistent and reliable electroencephalography (EEG) brain signal may depend on an un-distracted mind and sustained attention. Meditators have shown more distinctive EEG patterns than untrained participants, which may explain their success, researchers said.

Image source: Getty images

Source: PTI

You may also like to read:

• Yoga boosts brain power in the elderly
  


• 13 health benefits of yoga that will boggle your mind

For more yoga, check out our yoga section. Follow us on Facebook and Twitter for all the latest updates! For daily free health tips, sign up for our newsletter. And for health-related queries, visit our Questions and Answers section.

Read More

Kalaripayattu — the mother of martial arts that combines yoga and Ayurveda

Whether it’s Kung Fu, Karate or Tai Chi, martial art is something that is admired by one and all. In India, Chinese and Japanese martial art forms are practised and taught at many places. But did you know all these martial art forms actually originated from Indian martial art form – Kalaripayattu?  

Kalaripayattu has its roots in Kerela. In Malayalam, Kalari means ‘the fighting art of Kalari or battlefield in English’ and ‘payat’ means ‘training in art to combat.’ While most of its exercise techniques are based on the science of yoga, its medical treatments extract knowledge from Ayurveda. In this article, theatre practitioner and Kalaripayattu artist Arpit Singh, who himself is trained in the art form from Kerela, provides a deeper insight into the art form and reveals its relevance to Indians.     

What exactly is Kalariyapayattu?

Kalaripayattu is the mother of all martial arts. It originated in southern India, and is believed to have been practised by Lord Prashuram, according to ancient literature. Over centuries, alongside combat techniques like Kalari, massage and Ayurveda developed, which resulted in its amalgamation.

Kalari has a learning process that begins with 30 basic forms. It involves a series of movements that cover four cardinal directions of nature and involves whole body movement. It emphasises the correct breathing techniques for each specific movement and posture. The aim is to develop the body in a way that its movements are controlled by a fully mature and alert mind. Kalaripayattu is no lesser than rhythmic dance if performed with attention.

Once the basic forms are learned, the student begins to learn fighting with sticks, knives, swords, shields and many other types of weapons. Apart from breathing techniques, the art involves uses of weapons, sticks, fire, blocks of jumps and kicks for the defence and attack.

How is it beneficial to health?

The basic learning process itself can transform you completely. You will experience improved strength, stamina, power, flexibility, mind-body coordination and core strength. Besides, by connecting with the movement, you’ll achieve grace, calmness and peace of mind.

Considering the art requires a lot of strength, is there any age limitation to learn it?

No. There is no age bar to learn any form of martial arts. But the benefits derived from them will be different for different age groups. Kids can start learning at the age of 6 years but they will benefit in a much different way compared to adults. For kids, the main focus is increasing energy, stamina and flexibility. The art could serve as a medium to channelise their energy in the right direction because kids are more playful.

For performers and those who wish to learn every aspect of the art form, the benefits are much greater. It’s between the age group 15-25 years that a person is capable of extracting maximum benefits from the art form.

Now-a-days, people work a lot and tend to lead a sedentary life. Such people need some form of physical activity the most. Kalari can serve as a mediator to lose weight, stay fit, even escape a stressful lifestyle and induce relaxation. It also helps energy sustenance and prevents risk of suffering from injuries later in life. Those above the age of 50 years can benefit a lot through the pain relieving ability of the art form.

What challenges might people face while performing Kalari for the first time?

The biggest challenge people face is commitment to learn the art. Many people start enthusiastically but then give up after realising that it entails a lot more physical and mental energy. What you should realise is that Kalari, being a martial art form, is going to be difficult in the beginning.

Initially, lack of energy and stamina issues will pull you down but the key is to stick to it if you want to derive the benefits you desire. Once your body becomes used to the rhythmic flow of movements in Kalari and your focus improves, you would be able to showcase rhythmic movements and flow without breaking them apart at a stretch.

Today’s life is full of chaos, and people have forgotten what peace of mind and calmness actually feels like. They often find these movements meaningless and fail to connect with them naturally. Kalari is art form that is not confined to space. It’s true essence cannot be felt unless the person connects to nature. Those who fail to understand this, often don’t find the art interesting.

Why should Indians learn it?

Be it lifestyle, eating habits or fitness forms, we Indians are more inclined towards the Western culture. Kids in India are made aware about Karate during their school days, while adults show keen interest in learning Capoiera and Tai Chi. But people hardly know about Kalaripayattu, the Indian martial art from which every other martial art form is derived. We should be proud to have preserved the knowledge so far and should continue to do so. Moreover, having originated in India, the essence of Kalari can be easily acquired by Indians. The art fits the Indian mind, body and soul perfectly. 

About Arpit Singh:  A theatre practitioner and Kalaripayattu artist, Arpit has been teaching his art form throughout India. His training with John Britton, Anil Alessandro, Guru P. Thankappan Assan, Abani Biswas  and many more stalwarts has resulted in the creation of a unique movement, space and energy awareness programme. His interest in Kalaraipayattu has evolved after he trained in Kerala himself. 

You may also like to read:

• Can practising martial arts help you lose weight?
  


• Try Qigong for a stronger body and a calmer mind


• Be fighting fit with Qigong aka ‘Chinese yoga’

For more articles on martial arts and fitness, check out our martial arts and fitness  section. Follow us on Facebook and Twitter for all the latest updates! For daily free health tips, sign up for our newsletter. And for health-related queries, visit our Questions and Answers section.

Read More

How yoga can prevent and combat heart disease

Most of us don’t ever think we will ever face cardiac issues in our lives. And those of us who do fear the disease don’t know how to prevent it. What exactly are cardiac issues and why do they shake us up when we least expect such an event to occur? What can we do to prevent these ailments from playing havoc with our lives? If we do see the symptoms then what can we do to control the condition and reverse the damage? These are a few questions that can leave many individuals perplexed. Read on to find all the answers you need.  

What factors put you at risk of suffering from heart disease?

When we talk about heart diseases we must first understand that there are modifiable and non-modifiable risk factors. Simply put, factors like the natural aging process and genetic make-up of an individual non-modifiable because, in these cases, the risk of the disease can only be reduced to a certain degree. One can greatly control these factors by living a good lifestyle. On the other hand, modifiable factors would be high blood pressure, diabetes, high cholesterol levels, obesity, lack of exercise, stress and such other agents. All these factors are completely under our control, and we can eliminate them from our lives thus preventing the disease.

How can yoga help?

To help our heart function better we don’t need to wait for a signal that our heart is unwell. Know that prevention is the best way to stay healthy and this is where yoga can help. Here’s how the practice can help:

• Yoga helps an individual build notable qualities like a sense of duty, knowledge, detachment and self-confidence.


• The philosophy, technique and teachings of yoga can help people separate wheat from the chaff to get rid of the undesirable.


• People are taught to cultivate and nurture desirable and beneficial habits that help them live a good healthy life. So positive changes occur in an individual’s life in the form of a nutritious diet fixed routines, optimistic approach and good thoughts.


• Yoga also teaches people to understand their body and mind to combat diseases, helping them combat and prevent cardiac issues by following a yogic lifestyle and by practicing asanas regularly.


• Yoga also helps individuals psychologically; it helps reduce feelings of depression and anxiety, lifts up one’s spirit and promotes a sense of well-being.


• Stress is known to increase coronary spasm. Yoga techniques can help prevent and control spasms in blood vessels, bring down blood pressure and normalize heart rate.


• Yoga teaches us to become aware of ourselves, of our feelings, of our thought processes and our routine patterns. Awareness of ourselves and our environmental factors which influence our health combined with a philosophical approach, can help significantly reduce modifiable risk factors like stress etc. an aware person will understand his body better and is cautious about his lifestyle and hence tends to keep under control external circumstances that can cause trouble.  


• For those who already have been facing heart trouble, I would say that they should minimize stress, bring about conductive lifestyle changes and practice yoga techniques like meditation and asanas regularly to maintain their heart condition at the best possible level and to prevent further damage.

What yoga asanas can I do to prevent, control and reverse heart disease?

The most important thing people should remember is that these asanas must be performed regularly to see results. Most people will not see results if they are done once in a while.

Yogendra Nishpandabhava:

• Lean against a wall, touching your head to the wall and sit in a relaxed manner with your legs stretched in front of you.


• Keep a distance of 2-3 feet between your legs.


• Place your hands gently on your upper thighs with palms facing upwards.


• Listen to the sound of any vehicle passing by at a distance.


• Sit in this posture for ten minutes and focus on any distant sound.

Anitya Bhavana:

The most important thing before retiring to bed is a calm and philosophical survey of life in general – acceptance of impermanence and lasting attitudes of awareness. The awareness and ability to look at life as a bystander are the best ways of enjoying life. If one gets too excited, involved or attached one is not maintaining the necessary objectivity required to make life a matter of joy. Anitya bhavana helps a practitioner develop a ‘bystander’ attitude towards life. One must learn to develop a certain level of detachment, be objective, know and understand that everything is impermanent and will pass. This attitude will help us face the challenges of life. But then at the same time detachment doesn’t that one can withdraw completely. Anitya bhava doesn’t imply inaction.  Meditation can help people develop anitya bhavana. Take some time off your daily schedule for moments of quite and silence.

Sthitaprarthanasana or the standing prayer pose:

Steps to do this asana:

• Stand erect with your feet together, both toes and heels touching


• Join your hands together at chest level


• Draw your abdomen slightly inwards, keep your back straight, elbows and shoulders relaxed


• Close your eyes and observe your breath


• Maintain the pose for 3-5 minutes

Dradhasana or the firm pose:

Steps to do this asana:

• Lie down on your back and turn to your left side


• Fold your left arm and cushion your head on it


• Align your body in one straight line and keep your legs one on top of the other


• Rest your right arm on your body


• Close your eyes and relax in this pose for 5 minutes

 You may also like to read: 

• Singer Sukhvinder Singh beats heart disease with yoga, maybe you can too!


•  Anulom vilom pranayam – beat diabetes, heart disease and high cholesterol with this yoga asana


• Yoga for better heart health

For more articles on yoga, visit our yoga section. Follow us on Facebook and Twitter for all the latest updates! For daily free health tips, sign up for our newsletter. And for health-related queries, visit our Questions and Answers section.

Read More

Yoga for your heart – 20 poses to keep it healthy

Heart disease is quickly becoming one of the most common conditions world-wide. But what makes this problem very complex is the fact that any ailment of the heart is often thought of as serious and can be life-threatening. But apart from medication and surgery, there is one way that you can keep this essential organ healthy — with yoga. A form of practice, that requires a person to focus on their breath and improves the functioning of his/her body, yoga is known for its innumerable health benefits. Here’s a list of 20 yoga poses that can help keep your heart healthy.

The following set of yoga asanas begin with mild ones, gradually increasing to more demanding ones that require greater stamina and strength. All of these asanas aim to relax and rejuvenate a person’s mind and body and helps keep heart disease at bay.  

1. Tadasana (mountain pose)

The mountain pose helps strengthen the heart and also makes the body more flexible.

2. Vrikshasana (tree pose)

The tree pose calms and brings equilibrium to the mind. This yoga pose helps calm the mind and leads to a steady and healthy heart function.

3. UtthitaHastapadasana (extended hands and feet pose)

This yoga posture requires focus and strength as it requires a lot of balance. This focus on one’s breathing and posture helps calm the mind, lowers the heart rate, promotes blood circulation and improves the all-round functioning of the heart. 

4. Trikonasana (triangle pose)

Known for its ability to beat stress, this is a heart opening asana is designed to promote cardiovascular exercise. The chest expands while controlled breathing helps increase stamina.

5. Veerabhadrasana (warrior pose)

The Warrior pose improves balance and increases stamina. It also releases stress while calming the mind and helps keep the heart rate in check. Another great benefit of this asana is that it tones the muscles of the thighs and abdomen, which helps burn fat, in turn keeping the heart healthy. 

6. Utkatasana (chair pose)

Another asana that helps strengthen the muscles of the tummy and thighs, the chair pose helps increase  one’s heart rate, improves posture, breathing and helps strengthen the body.  

7. Marjariasana (cat pose)

A yoga asana to help the body relax, the cat pose is meant to bring down a person’s heart rate and relax the body. 

8. AdhoMukhoSvanasana (downward facing dog pose)

This yoga asana is a resting position as it calms the system and energises the body.

9. Bhujangasana (cobra pose)

The cobra pose increases the stretch to the chest and helps being breathing down to normal. 

10. Dhanurasana (bow pose)

Stimulating and a deep stretch for the whole body, the bow pose opens and strengthens the heart.

11. SetuBandhasana (bridge pose)

The bridge pose is a great asana to help keep your heart healthy. Not only is it less demanding than bow pose, the bridge pose facilitates deep breathing, opens and improves blood flow to the chest region and helps control blood pressure. 

12. SalambaSarvangasana (half shoulder stand)

The half shoulder stand activates the parasympathetic nervous system and opens up the chest. 

13. ArdhaMatsyendrasana (sitting half spinal twist)

The Sitting half spinal twist works on the whole spine and opens the chest. It also helps you breathe better and is known to invigorate the entire nervous system.

14. Paschimottanasana (two-legged forward bend)

This seated forward bending pose helps bring the head lower than the heart, facilitating the reduction of the heart rate and respiration while allowing the system to rest.

15. Dandasana (stick pose)

Countering the previous postures, this yoga posture facilitates good posture, strengthens the back and at the same time stretches the shoulders and chest.

16. Dolphin pose

The Dolphin pose is a little more demanding than Downward facing dog pose as it helps by increasing stamina and strengthening the upper body in preparation for more heart opening postures.

17. Dolphin plank

The Dolphin plank pose gets the heart pumping again.

18. Sphinx pose

The Sphinx pose opens up the chest muscles and stretches the muscles of the shoulders; helping in improving one’s breathing and heart rate. 

19. Shavasana (corpse pose)

This yoga postures allows the body and breath to make the subtle adjustments necessary for the overall health of the system.

20. Anjali mudra

The Anjali mudra opens the heart, calms the brain and reduces stress and anxiety. It also prepares the body better for pranayama and meditation.

So if you want to help your heart stay healthy, try these 20 poses to see great benefits. 

Photo source: Getty images

You may also like to read:

• Yoga for strengthening lower back — Konasana or angle pose


• How yoga can prevent and combat heart disease


• Yoga for better heart health

For more articles on yoga, visit our yoga section. Follow us on Facebook and Twitter for all the latest updates! For daily free health tips, sign up for our newsletter. And for health-related queries, visit our Questions and Answers section.

www.artofliving.org/yoga

Read More