Yoga for a Healthy Heart: The Benefits of Regular Practice

• Come to a position where both palms and knees touch the ground (toes should be backwards and hands should be straight).
• Now while exhaling slowly, bring the head towards the chest and take the back upwards towards the ceiling in a semi-circular position. This will stretch the back.
• Now do the opposite, that is, while inhaling, take the head towards the ceiling and bring the back inwardly i.e. towards the ground in a semi-circular position.
• Repeat this five times.
• Repeat both these postures as many times as you feel comfortable. Do not do it for more than 2-3 minutes in the beginning.

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• Stand straight. Breathe in and open the legs up to 3.5 to 4 feet.
• First of all, bring both your hands at shoulder level.
• Turn your left foot completely towards the left and let the right foot remain in front.
• Now slowly take the left hand down so that it can touch the toe of the left foot or the ground, while take the right hand straight up i.e. towards the ceiling. During this, try to see the fingers of the right hand.
• Now come back to the starting position. So first of all look at the toes.
• Stand straight. Now do the same process on the right side.
• Inhale and exhale five times in total so that you can do this asana for 30 to 60 seconds. You can also increase the time but do not do it for more than 90 seconds.

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• Lie down on your stomach. The soles of the feet should be facing upwards and touching the ground, but the rest of the torso should be slightly raised from the ground.
• Keep the hands close to the chest. Now lift the shoulders up and make the hands completely straight.
• During this, the toes of the feet should remain touching the ground. Now turn the head forward and try to bend the back only as much as it can.
• Inhale and exhale five times in total so that you can remain in the asana for 30 to 60 seconds. Gradually, as your body strength and flexibility starts increasing, you can increase the time but do not do it for more than 90 seconds.

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• Lie down on your stomach. The soles of your feet should be facing the ceiling.
• Keep your palms close to your chest, lift your chest slowly, in this posture your hands are not straightened completely.
• During this, keep in mind that the head to the lower part of the stomach has to be lifted in the air while the part below the waist should remain on the ground.
• Let the feet rest on the toes. Bend the back as much as you can comfortably.
• In total, inhale and exhale five times so that you can remain in the asana for 30 to 60 seconds. Gradually, as your body strength and flexibility increases, you can increase the time but do not do it for more than 90 seconds.

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• Spread a carpet, mat or carpet on the ground and lie down on your stomach.
• Bend the knees of both the legs so much that the heels touch the hips. During this, hold the toes with both hands.
• Raise your thighs and chest as much as you can, but hold your toes.
• This will lift both your head and chest upwards.
• Perform this pose for 30 to 60 seconds.
• Return to the starting position by doing all the steps in the reverse order.

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