Yoga can be dated back to 10,000 years ago in India, and has countless benefits—38 to be exact, according to the Yoga Journal. However, we have not given enough attention to the

heart health benefits that it can provide. In fact, when you think of yoga you probably don’t think about heart health at all. You may have an image of a limber body engaged in challenging poses (called asanas), like a headstand, however yoga is so much more than asanas. And the movement associated with yoga isn’t where the majority of the benefits lie when it comes to heart health. It’s in the breath.

It is no secret that our heart is essential to our overall health. Studies show that yoga may help improve heart health and reduce several risk factors for heart disease. One study found that participants over 40 years of age who practiced yoga for five years had a lower blood pressure and pulse rate than those who didn’t. Another study followed 113 patients with heart disease, looking at the effects of a lifestyle change that included one year of yoga training combined with dietary modifications and stress management. Participants saw a 23% decrease in total cholesterol and a 26% reduction in “bad” LDL cholesterol.

Additionally, the progression of heart disease stopped in 47% of patients.

One of the main reasons why yoga is good for your heart is because it can work wonders on high stress levels. “Stress plays a very important role in heart disease and heart attacks,” says Dr. Pratiksha Gandhi, a Preventive Cardiologist and founder of the Global Foundation for Preventive Cardiology, a nonprofit heart health organization based in Los Angeles. “Before the heart attack, we have seen there’s often a stressful event,” that can serve as a trigger, she says.

Hopefully this article has inspired you to continue your heart health yoga practice, or start one. There are many accessible ways you can practice yoga these days - from YouTube to virtual classes - no matter your budget or practice level.

FIVE HEART HEALTH YOGA BENEFITS

1. Gets oxygen flowing. Yoga boosts levels of hemoglobin and red blood cells, which carry oxygen to the tissues. It also thins the blood by making platelets less sticky and by cutting the level of clot-promoting proteins in the blood. This can lead to a decrease in heart attacks and strokes since blood clots are often the cause of these killers.

2. Boosts immunity. When you contract and stretch muscles, move organs around, and come in and out of yoga postures, you increase the drainage of lymph (a viscous fluid rich in immune cells). This helps the lymphatic system fight infection, destroy cancerous cells and dispose of the toxic waste products of cellular functioning.

3. Increases your heart rate. Did you know that even yoga exercises that don’t get your heart rate up can improve cardiovascular conditioning? Studies have found that yoga practice lowers the resting heart rate, increases endurance, and can improve your maximum uptake of oxygen during exercise.

4. Lowers cortisol level. Excessive cortisol caused by acute and chronic stress has been linked with high blood pressure. High stress is also a major contributing factor in heart disease. By practicing yoga, especially during high stress times, you are able to lower your cortisol level.

5. Lowers blood sugar. Yoga lowers blood sugar and LDL “bad” cholesterol and boosts HDL “good” cholesterol. In people with diabetes, yoga has been found to lower blood sugar in several ways: by lowering cortisol and adrenaline levels, encouraging weight loss, and improving sensitivity to the effects of insulin. Get your blood sugar levels down and you decrease your risk of diabetic complications such as heart attack, kidney failure, and blindness.

Demarra D. West, MA, LPC, PCC, RYS

Demarra is a certified yoga teacher, Reiki master, licensed therapist, and entrepreneur who has a deep passion for all things women and wellness. She is the founder of Be Well Beautiful Woman, a global platform created for women to heal, have abundant joy, and immense business success.