20 mins Yoga for Heart Diseases| Yoga from Home |
20 mins Yoga for Heart Diseases| Yoga from Home |
If you need more help on heart problem, we have wonderful program designed called Yoga therapy for heart diseases. Contact us at [email protected].
Cardiovascular diseases/Heart diseases are taking estimated 17.9 million lives globally every year which make it to the top.
CVD group of diseases related to heart and blood vessels includes coronary heart diseases, hypertension, high blood pressure, blocked blood vessels and stroke.
Raised blood pressure, glucose, lipids, obesity and overweight shows the risk of Individuals for CVD. Sometimes it does not get diagnosed until one has heart attack, angina, stroke or heart failure.
Follow these yoga techniques to follow healthy lifestyle.
[ABOUT THE AUTHOR]
🎤 About Archana Amlapure :
Archana Amlapure, a health \u0026 wellness coach and a Yoga teacher ,Yoga therapist and also founder of Ojas Yoga and wellness.
She has set herself on a mission to spread the knowledge about best ways to practice a healthy, happy and joyful life. She believes that Yoga is the most comprehensive way to achieve a perfect balance between all aspects of health like physical, mental, emotional and spiritual.
Having worked in corporate life for 12+ years, she has an acute sense of problems the corporate lifestyle can lead people to and hence her approach to solving those is very practical and result oriented. She has helped many individuals across all age groups and genders to achieve the true sense of mindfulness and stability which as per her philosophy, is the ultimate way of leading a successful life.
She is passionate to contribute to the online community through her YouTube videos.
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Content
1.92 -> hello everyone this is our China yoga and
wellness trainer and health coach so today
26.04 -> in this video I'm gonna take you through a short
sequence which is a perfect sequence which is very
31.89 -> good for heart diseases heart problem high blood
pressure and so on there are various reasons for
39.72 -> hypertension high blood pressure and stress is
one of the major reason so this yoga sequence
49.41 -> helps to release stress bring that blood flow
to your heart to your lungs improves the blood
56.58 -> circulation helps to reduce cholesterol and comes
down your mind so this is a perfect sequence to
65.07 -> do it for heart-related problems hypertension
and so on and keep doing it regularly and you
74.16 -> will see the change so let's begin so we start
with loosening first so sit comfortably stretch
83.49 -> arms forward come inside and let's do the wrist
rotation and when we do this it has direct effect
91.89 -> on your heart so when you are doing this focus
on your breathing so inhale and exhale with all
99.06 -> mindful awareness to the action to your breathing
and go for about five to ten rotation each side
114.11 -> okay now from here let's work on shoulders
so bring your palms on your shoulder when you
120.08 -> inhale elbows goes up exhale down and continue so
this is helping to improve and open up your lungs
127.43 -> brings that blood flow and blood circulation
three four and five now Center it and do it
142.34 -> from the back one two three four and five good
so this sequence is not only good for people
157.79 -> who have who have hypertension and all heart
related problems but to avoid those problems
166.25 -> you can also follow this sequence it's very
good okay now next one just sit comfortably
172.88 -> again keeping back straight it's a part of a toxin
so bring your palms at this side fingertips on the
178.94 -> mat now as inhale with all mindful breathing and
movement bring your palms together and exhale down
189.53 -> inhale
196.46 -> exhale one more than me and just hold your so once
you're here just give a good stretch to your arms
209.03 -> and your back and shoulder and hold about ten
counts and when you're many when you're holding
216.71 -> that should be normal breathing again focus on
your breath feel free to close your eyes when
222.65 -> you hold this pose her as exhale slowly bring
your arms down so if you can observe you feel
229.67 -> your lungs are getting open and improves the
blood circulation now next one is hands stretch
238.13 -> breathing so stretch your arms forward and when
you inhale your palms together when you inhale
243.59 -> slowly open up your chest your arms goes away from
each other exhale together inhale again now with
256.37 -> all mindful breathing focusing on your breath
and hang an exhale and you can go about five
266.69 -> to ten wraps and relax so this all the sequence
as we are bringing that focus to mind body and
276.56 -> read it activates a sympathetic nervous system
helps to relax in my mind on your body okay next
284.81 -> one come on your knees so your knees about hip
distance apart on your pants wrist and shoulder
293.51 -> in one line now when you exhale completely round
your back and bring your chin to chest inhale arch
305.18 -> exhale down the back inhale arch
315.34 -> hey Marjorie Arsenal cotton towel ready and come
to Center okay again you can go up to turn up so
327.61 -> it again helps to release that pressure tension
from your upper back helps to release the stress
333.85 -> okay now from you're sitting in which lesson so
you can just drop your palms behind your back
341.14 -> okay and now just push your chest forward and
just keep breathing for this pose about ten to
350.92 -> fifteen seconds and see how your lungs are
getting open it helps to improve breathing
364.41 -> thank slowly come to Center and relax so all
the sequence is not only good to relieve stress
371.91 -> and anxiety it also helps to release cholesterol
helps to reduce cholesterol and that is another
378.3 -> reason of getting that blockages in arteries
and so on okay so again now next one just come
387.15 -> on standing position feet apart okay this is
three corners and willing so stretch your arms
394.17 -> at a shoulder level do it in again use that
mindfulness keep a redness to your breath
399.42 -> and exhale on your right inhale Center exhale
left you can go about five to seven rounds here
415.88 -> and you can hold this pose at the end about
five cups with read a normal reading five
425.18 -> four three two and one now come to Center
and on your left and hold for five four
436.22 -> three two and one okay bring your arms
down feet together and relax now coming
447.74 -> to sitting position again so here stretch
your legs forward and bend your right knee
455.18 -> bring your right heel close to your left hip
left heel close to your right so we are going
461.09 -> into go moccasin stretch Goma Carson force but
if you're not able to sit in this position you
466.94 -> can simply sit in cross leg position okay now
your stretch your left arm up bend your elbow
476.57 -> take your thumbs on back and collapse your
fingers behind your back now if you're not
482.45 -> able to get this collapse you can use toggle or
belt to hold and get the claps okay now again
489.53 -> hold with normal breathing five you can hold
up to 30 second here four three two and one
502.76 -> so this helps to open your thorax region and
against improves the blood circulation and when
510.92 -> there is a good amount of blood circulation helps
to open up your nerves which gets constricted due
518.09 -> to constant stress and so on okay so let's slip it
from other side now change stretch your right arm
530.22 -> and hold with again mindful breathing normal
breathing okay you can hold about so when if
542.97 -> you're doing with the video on just posit
hold for few more few more seconds and then
549.6 -> move on now come on your stomach we
going for bridging gas and breathing
555.27 -> so here I feet together bring the pants
on the side of your time hips so I hope
564.12 -> your chest and when you inhale slowly come
up until your navel exhale down inhale up
580.68 -> exhale down inhale and for
y'all about five to ten cups
594.06 -> so all these poses are focused on opening
up the lungs and improves the blood flow
602.76 -> to your heart okay now let's go for
say to bundys on breathing so here
612.12 -> bend your knees knees hip distance apart
bring your palms at the side at the close
617.55 -> of your heels and when you inhale
lift your hips up higher exhale down
625.11 -> inhale up and try to go as much as you can
again feel that opening up blood in blood
637.14 -> flowing to your heart to your face to your
brain okay that's how it helps to release
643.98 -> stress and anxiety continuing let's
hold last round about 10 to 20 seconds
659.96 -> and slowly come to Center and relax now after
doing this whole sequence just you need to rest
667.58 -> in shavasana social relaxation is very very
important that is one of the best the active
676.25 -> relaxation you are aware but you are relaxing
your whole mind and body that helps to relax
682.43 -> your mind relax your body take you out of
the constant thought like feeling of over
690.8 -> vent and stress so just take your relaxed
full focus on your breath relax completely
710.23 -> you can relax about two to three minutes here and
then slowly bring your feet together stretch your
719.29 -> right arm over your head bend your knees and
now just turn on one side stay here whenever
727.72 -> you feel ready from your slowly come to sitting
position okay so this poses are definitely very
738.58 -> good to reduce those heart related problems that
it is also good to not get those problems so if
748.75 -> you continue practice doing this you will be away
from all those heart related problems now there
756.07 -> are very young people like about a age of 3040
they are also getting this heart diseases heart
763 -> attack strokes and so on so it's very very
important that we work on our lifestyle to
769.18 -> change our lifestyles sleep better so all these
poses and reading techniques help you to sleep
775.24 -> better sleep is oh another important factor in
releasing all working on all these conditions
785.05 -> so this is just a short sequence if you need to
if you want to work on more you want to work on
791.8 -> focus take that therapy related hypertension feel
free to contact me we have a full sequence and it
800.62 -> is very effective helped a lot of people okay
so let's move on to breathing technique plan I
807.04 -> am which is a very very very important aspect
are to work and release hypertension so first
815.14 -> one is nourish with deep runnin or alternate
nostril breathing so here your right thumb first
823.54 -> two fingers Bend use your ring finger and thumb
to close your both nostril so left mom and chin
831.73 -> mudra keep your back straight now close your left
nostril with ring finger inhale from your right
841.39 -> exhale left in her left
850.34 -> exhale right we go for two more rounds inhale
right exhale left inhale left exhale right
870.35 -> inhale right exhale left in
her left and exhale right
889.02 -> relax now I just showed few rounds about
three rounds but you can go about 12 to
896.52 -> top to 27 rounds and make sure you do this
pronounce every day regularly you have to
903.48 -> take out time from your busy schedule to work
on your health okay and this Branum has to
910.5 -> activate your nervous system best breathing
technique to relieve stress and anxiety okay
918.51 -> now next one will go for primary planning this
is again helps to release stress anxiety and it
925.8 -> helps you to sleep better okay so here tip of
your tongue you touch it to your upper palate
932.64 -> close your lips and as we exhale we just have
to produce more sound it's a drummer is male
939.24 -> honeybees sound okay so in so just observe
hurons and do it along with me so inhale
961.61 -> and hail
978.51 -> and hey
994.76 -> again you can go up to 27 rounds 12 to 27 dots and
at the end of primary plan I'm just sits with your
1007.27 -> breath sit in that mindful Street bringing all
your awareness to your breathing observing your
1014.86 -> inhalation and exhalation try to observe that
stillness that inner peace in a start silence
1030.17 -> and now whenever you feel that is slowly
with few blinks open your eyes so I hope
1037.61 -> you have enjoyed the sequence and this is our
best sequence to work on your heart problems
1043.28 -> okay so make sure you take out some time from
your busy schedule to work on the sequence to
1050 -> work on your mind body and your breath that is
the way to work on your lifestyle habits there
1057.17 -> are certain habits which is affecting which is
creating causing a problem health problems so
1062.84 -> work on try to bring awareness what you need
to change in your life just so that you can
1069.35 -> bring that focus make a product to your health
as a priority so hope this you have hope this
1078.2 -> whole sequence helps you I'm sure it will
help you and please have to share with your
1084.11 -> friends family it might help someone okay so
at last try to work on your stress sleep better
1093.74 -> drink enough water again that will help you to
work on these problems so look good feel good
Source: https://www.youtube.com/watch?v=CS7uNgsrlYA