Yoga for Heart Health and Blood Pressure Regulation in Menopause

A Quick Thought on Heart Health in Menopause

Cardiovascular diseases (CVDs), which involve all the health conditions related to the heart and blood vessels, are a significant health concern worldwide, particularly in postmenopausal women. Why?

This decline in heart health is because of the overall decline in oestrogen (female reproductive hormone) levels after menopause. This reduction in oestrogen can increase the risk of CVD and metabolic disturbances, especially in women who undergo surgical menopause (after the removal of the uterus called hysterectomy). Hypertension or high blood pressure is another potential risk factor for heart failure, and postmenopausal women are at a higher risk of developing it compared to premenopausal women.

But don't worry; various factors contribute to cardiovascular health and blood pressure levels, including diet, weight, lifestyle choices and stress. So, today, you will learn specific yoga postures for heart health that can help reduce tension, stress and blood pressure during menopause. So, why not try the postures and let yoga work its magic? 

5 Yoga Poses for Cardiovascular Health

If you're looking to incorporate some yoga poses into your routine, here are five that can help. Regularly practising these poses may improve your heart health, circulation, and overall fitness level. 

1. Tadasana

Tadasana, also known as Mountain Pose, is a yoga posture that targets the entire body, providing multiple benefits such as improving posture and alignment, boosting blood circulation, and supporting heart health.

How to Perform?

• To perform this asana, you should start by laying down a yoga mat on an even surface and standing on top of it while keeping your posture erect and your feet together. 
• Then, gradually bring both of your palms together and interlock them. 
• As you inhale, stretch your interlocked arms to the top of your head, pushing your palms facing upwards. 
• Exhale and look up, stretching your neck muscles while resting your head on the shoulders. 
• Hold this position for around 10 seconds. With practice, you can gradually increase the duration of the pose.

Tadasana is one of the best expert-recommended yoga for heart blockage relief.

2. Utkatasana 

Utkatasana, or The Chair Pose, is a yoga asana that targets the thigh, calf, ankle, and vertebral columns. This pose has numerous benefits, such as elongating and lengthening the back, strengthening the core muscles, and improving blood circulation strength.

How to Perform?

• To perform this pose, start with Tadasana, which you saw in the last pose.
• From there, fold your knees forward while moving your hips back, mimicking the squat position.
• As you are in the "chair position," raise both arms in the air, touching your ears with the inside of your arms, and ensure that your shoulders are not taut. 
• Stay in this position for 10 seconds and stretch your body upwards. As you practise breathing, release your hands gradually and return to the initial position. 
• Repeat this pose as often as you wish to feel relaxed and rejuvenated.

The relationship between yoga and blood pressure control involves concentration and balance in the posture.

3. Uttanasana

Uttanasana, also known as the Standing Forward Bend, is a yoga pose that targets the hip, hamstring, calf, knee, and thigh muscles. Targeting these muscles improves blood pumping from the lower limb to the upper body.  It has several other benefits, including improving muscle flexibility and strengthening the spine. 

How to Perform?

• Stand straight with your hands on either side of your body to perform this pose. Take a deep breath and exhale as you bend forward from your hips. 
• Once you've bent your upper body, place your arms on either side of your foot. Interlock your arms and place them on the back of your ankle.
• Focus on stretching and lifting your tailbone while keeping your body bent from the waist down. 
• Stay in this position for 5-10 seconds and slowly return to the original position.

4. Vrikshasana

Vrikshasana, also known as the Tree Pose, is a yoga posture that targets several body areas, including the thigh, ankle, calf, shoulder, thorax, and inguinal region. This pose can help improve neuromuscular coordination, build endurance, and support heart health and function.

How to Perform?

• To perform Vrikshasana, begin by lifting your arms at your sides. 
• Next, bend your right knee and lift your folded leg toward the inner side of your thigh. 
• Place the underside of your foot on the inside of your inner thigh, and balance on one leg while maintaining your posture.
• Raise your arms above your head and join your hands in the Namaste position while inhaling deeply. 
• As you exhale, bring your hands back down and lower your right foot to the ground, returning to your initial posture. 
• Repeat this pose 5-10 times, switching to your left leg.

Remember to focus on your balance and breathing during this asana. With regular practice, you'll master this yoga posture for a healthy heart.

5. Padangusthasana

Padangusthasana, or the Big Toe Pose, is a yoga posture that targets the thighs, hamstrings, and calves. This pose has several benefits, including relieving stress and anxiety, promoting calm and relaxation, improving blood circulation, and boosting digestion.

How to Perform?

• To perform this pose, stand on a yoga mat with your hands on your hips and your spine erect. 
• Take a deep breath and stand straight, sucking in your belly and relaxing your head, neck, and shoulders. 
• Next, bend and fold your body from the waist, placing your palms on either side of your foot on the ground. 
• If your hamstrings (muscles on the back of your thigh) are too stiff and you feel pain, you can slightly fold your knees to relieve the tautness. 
• Hold this position for 10 seconds and then exhale as you return to the initial position. 

Remember to breathe deeply and relax your body as you hold the pose. With regular practice, you will gradually increase your flexibility and enjoy the many benefits of Padangusthasana.

Modification of Yoga Poses for Heart Patients

If you are a heart patient, it is best to adopt some modification techniques whenever you perform the above yoga poses for heart health.

Tadasana Modification

• When you perform tadasana, always keep your feet and hip-width apart.
• Keep your arms on your hips and avoid raising them overhead, as it may cause discomfort.

Utkatasana Modification

• When you perform utkatasana, again, stand with feet hip-width apart.
• If you face balance issues while performing the pose, use a chair for support or perform a partial squat.

Uttanasana Modification

• When you perform uttanasana, you can bend your knees slightly to ease pressure on the lower back.
• You can also use a block under your hands for support if you find reaching the floor challenging.

Vrikshasana Modification 

• Vrikshasana can be challenging as you must balance your posture on one leg. To support yourself, you can use a wall or a chair. 
• If keeping the sole of the folded leg on the knee or ankle is complex, you can also keep it on the thigh.
• Keep the hands on hips or prayer position at the chest for balance.

Padangusthasana Modification

• You can keep your feet hip-width apart for balance when standing in this posture.
• It's best to bend your knees slightly when you bend forward.
• If you find it difficult to reach the toes, you can use a strap or belt around the feet to hold on to.

Modifying the yoga poses aims to prioritise your stability and comfort. You can make necessary adjustments according to your physical health. Getting advice from a yoga expert is best for finding what works best for you.

How to Modify Yoga For Blood Pressure Regulation?

Most people with heart conditions experience changes in their blood pressure levels. Postures in yoga significantly influence the movement and circulation of blood in your body.

So, modifying regular yoga poses is necessary if you have fluctuating changes in blood pressure levels. You must avoid some postures and positions when you perform yoga poses.

However, meditation is an integral part of yoga for BP control. It can help reduce stress and regulate blood pressure. But avoid breathwork that generates heat or requires holding your breath. Always maintain smooth, steady, and even-paced breathing. If you experience heavy or choppy breathing, take a break until you re-establish your rhythm.

Be cautious whenever you adopt the following poses during your yoga practice.

Challenging Arm Balances 

During arm balances, you push your heart to load on with the heavy blood supply it can take. Moreover, overexertion, frustration or strain will not help your heart regulate normal blood pressure.

Inversions 

With inversions, your head is below your heart. This posture allows blood to run to your heart with extra pressure on the blood vessels. This posture can increase the risk of brain stroke. So, it's wise to avoid these poses.

Forward Folds

Avoid sudden dipping of your head below your heart, like in forward bends or forward folds. Forward folds improve cardiovascular health, and you can modify them by placing a pillow or cushion to support your hands and head.

Backbends 

Advanced backbends may strain your chest and breath. If you feel difficulty breathing during this posture, refrain from it. It's best to support the chair or wall whenever you practise backbends.

Avoid heated, intensive yoga classes. Instead, perform poses that positively affect your blood pressure. Opt for slower-paced styles like vinyasa, restorative, or yin yoga.

Benefits of Practising Yoga for Cardiovascular Health

Yoga can help you achieve the impossible for your cardiovascular health during menopause.

Yoga for heart health is not just about finding inner peace and relaxation, but as mentioned in the above section, it can also help regulate your blood pressure, reduce stress levels, and improve your heart function. 

And the benefits don't stop there! Regularly practising yoga can enhance blood circulation and strengthen heart muscles, leading to a healthier cardiovascular system overall. Let's see how!

Overcome Chronic Stress

Chronic stress can contribute to heart problems. Especially during menopausal age, women find it difficult to control their minds and feelings. By practising yoga, you can effectively manage stress levels through mindful breathing and relaxation techniques.

Improve Heart Rate

Practising yogic controlled breathing, known as Pranayama, helps improve your heart rate variability. This practice reflects the heart's ability to adapt to different situations. It is a positive indicator of cardiovascular health.

Lower Blood Pressure Levels

Combining yoga posters with rhythmic breathing techniques can positively impact lowering your increased blood pressure, a significant factor in heart health during menopause.

Moreover, yoga is not just about physical posters. Practising yoga involves adopting healthier lifestyle choices, such as dietary improvement. So yoga is a holistic practice for maintaining a healthy heart. It's one of the best choices for heart health and combatting other menopausal symptoms.

So why not roll out your mat and give it a try?

Are You a Beginner?

If you are trying heart exercise yoga for the first time, then you need to remember specific points before you start. Here's a guideline on yoga for the heart. 

• Before you jump into practising yoga, obtain a clearance from your healthcare provider, especially if you are someone who has undergone recent heart treatments or surgeries.
• Always be mindful to opt for gentle and restorative styles of yoga.
• When you practise yoga to reduce blood pressure, always emphasise deep, controlled breathing (diaphragmatic or belly breathing) throughout the practice. This modification will help you manage stress and improve overall heart health.
• Prepare your body with a gentle warm-up at the beginning of the practice, to prepare the body, and end with a cool-down practice to bring the heart rate back to baseline.
• It is advisable to wear a smartwatch or a pulse oximeter to detect any increase in heart rate.
• Always avoid pushing your body to do more. Pay attention to how your body responds and skip the challenging poses.

Rolling the Mat!

Integrating yoga into your routine can offer numerous benefits that improve cardiovascular health. When you practise these yoga poses for heart health, mindfully with proper modifications, they provide gentle yet effective means of enhancing your overall well-being. Progress at your own pace and gradually incorporate more challenging poses based on strength and flexibility.