Volunteers practiced three, weekly 90-minute sessions consisting of 15 minutes of meditation, 15 minutes of deep yogic breathing (pranayamas), 20 minutes of Corpse Pose (Savasana) and 40 minutes of asanas (poses). After 6 weeks the entire group showed significant improvement in endothelial function, or the ability of the blood vessels to dilate, which reflects healthy inner lining of the arteries.
One of the most important goals of hatha yoga, is opening the heart. Ancient yogis consider the heart to be the body's center of energy; the core of our being and the place where love for ourselves and others resides. In many ways, physically opening the heart through Yoga counter poses any hunching or curving of the spine we might endure from driving, holding children or sitting at a computer for hours each day.
Breathe deeply as hands are clasped together at your heart center.
Poses to practice that will physically help you open your heart center are: Cobra, Fish, Camel, Bow, Bridge and Upward Bow Pose. These chest openers offer you the opportunity to stretch gently the muscles across the chest and rib cage. Practice each pose for 3-5 breaths, keeping the head in line with the body. Avoid crunching the cervical vertebrae by keeping the shoulders down, away from the ears as much as possible. If the pose requires a gentle back bend, bend through the middle portion of your spine and not the lumbar (lower) portion. Envision the vertebrae separating and create space within the spine that extends from the middle of the spine up through the crown of the head. All poses mentioned have modifications. Remember, a modified version of a pose doesn't always mean it's easier.
Research has also shown that by dramatically slowing down the breath for up to 20 minutes each day through meditation or by practicing yoga, blood pressure rates can be reduced. Yoga offers the challenge to consciously slow down the breath through various poses and sequences. By regularly attempting to slow down the breath, you can reduce your blood pressure. Please consult your doctor before engaging in regular breath reduction techniques and always notify your yoga instructors that you have high blood pressure. They should be able to offer modifications or tailor their classes in order to keep you safe. Just by being aware of your condition and by physically slowing down the breath, see if you and your doctor can see results down the road.
Lowering blood pressure through yoga and meditation, after all, leads to less pressure on the heart and less stress on the chest cavity. Both resulting in a healthier, heart-happy you!
So remember...all of those Vinyasa classes aren't just releasing tension and giving you a tight little bootie. They're preventing heart disease down the road. A combination of yoga and meditation reduces the risk of cardiovascular events like heart attacks and strokes, according to a study conducted at Bridgeport Hospital in Connecticut. (Source: Roadale's YogaLife Magazine Spring 2007)
