There’s almost nothing a good Yoga Poses session couldn’t fix. There are many moments of every day that place stress on our bodies and we aren’t even aware! Stress causes a surge in our heart rate, spikes our blood pressure, causes sweating, shallow breathing, muscle tension and overall, a reduction in blood flow from the heart to internal organs. When we breathe in Yoga, we are relaxing our skeletal system that in turn lets blood flow more freely to digestive, reproductive and immune systems.
Types of poses (asanas) are given below and outline how Yoga practice affects circulation; the transfer of blood and nutrients carried by our blood from the heart through to the body.
Spinal Alignment in Yoga Poses
Retract the shoulders away from the ear lobes and create space between each vertebra in the spine. Imagine rays of sunshine beaming from your finger tips. Never just hold a pose for the sake of holding it; rather, find yourself lengthening and growing with each and every breath. A pose to practice achieving spinal alignment is Mountain Pose. This pose seems simple, but it can offer the opportunity to stretch and enlongate the arms and neck. Let those beams of sunshine beam from your fingertips toward the ground while you press the heels through the mat.
Standing Yoga Poses
lateral wall of the heart is relaxed and able to stretch normally
Standing asanas tone the cardiovascular system. The flow of blood to the heart is uninterrupted. In poses where we gently twist the spine from a standing position, the spinal muscles and vertebrae are well aligned. It’s important to keep the spine well aligned in all positions and is especially possible in standing poses. Standing poses in yoga, such as Mountain Pose (Tadasana) and Warrior I (Virabhadrasana I), build strength, balance, and stability. Tadasana improves posture and grounding, while Warrior I strengthens legs and opens the chest. These foundational poses enhance body awareness and are essential in a balanced yoga Poses practice.
Inverted Yoga Poses
the body is used to standing erect most of the time, so when inverted (upside down), the leg muscles help pump blood upward and give the upper body a rest. Blood flow to the brain is also effortless. Inverted poses in yoga, such as Headstand (Sirsasana) and Shoulder Stand (Sarvangasana), improve circulation and mental clarity. Sirsasana enhances focus and core strength, while Sarvangasana promotes relaxation and thyroid health. These poses invigorate the body and mind, offering unique benefits by reversing the usual effects of gravity.
Inversions recycle the blood in our bodies. Organs that become flushed with blood are the brain, heart and lungs. The pelvis and stomach regions drain during these poses. If pregnant, avoid inversions.
Bending Yoga Poses
these poses improve the body’s blood supply to the myocardium. This will help tone up the heart muscle.
Back bending poses in particular stimulate the central nervous system. The liver and spleen are stretched during these poses and backbends can also prevent headaches, hypertension and exhaustion. Bending poses in yoga, like Forward Bend (Uttanasana) and Cobra Pose (Bhujangasana), enhance flexibility and release tension. Uttanasana stretches the hamstrings and spine, promoting relaxation, while Bhujangasana opens the chest and strengthens the back. These poses are vital for improving mobility and reducing stress.
Horizontal Yoga Poses
Blood pressure can be reduced when you practice horizontal poses because the heart and lungs get to rest. In these positions, the break the heart and lungs receive enable it to a.) rest, b.) rejuvenate and c.) become well-ventilated.
Horizontal poses in yoga, such as Corpse Pose (Savasana) and Plank Pose, provide relaxation and strength. Savasana promotes deep relaxation and stress relief, while Plank Pose builds core stability and overall strength. These poses are essential for a balanced practice, offering both restorative and strengthening benefits.
Forward bending poses cause the abdominal muscles to compress. Blood flow to the brain is regulated and the pulse and blood pressure in our bodies is calmed. The heart is relieved of any unnecessary strain by pumping blood with gravity instead of against it.
Sitting Yoga Poses
improve elasticity to the groin
Blood circulation increases to all parts of the body in seated asanas. The muscles of the heart are gently stretched and breathing is natural and smooth. Sitting poses in yoga, like Easy Pose (Sukhasana) and Staff Pose (Dandasana), help improve posture, flexibility, and mindfulness. Sukhasana, a simple cross-legged position, encourages relaxation and meditation. Dandasana, with legs extended and back straight, strengthens the core and improves alignment. Bound Angle Pose (Baddha Konasana) stretches the inner thighs and hips, while Seated Forward Bend (Paschimottanasana) deeply stretches the back and hamstrings. These poses promote calmness and focus, making them ideal for beginning and ending a yoga practice. Always maintain a straight spine and breathe deeply to maximize the benefits.
Twisting Yoga Poses
increase blood flow to the abdominal organs and pelvic region
Twisting the spine improves blood flow to the vertebrae and increases energy levels in our bodies. Suppleness in the spine, hips and groin is maintained with gentle twisting motions during Yoga practice. Twisting yoga Poses, such as Revolved Triangle (Parivrtta Trikonasana) and Half Lord of the Fishes (Ardha Matsyendrasana), involve rotating the spine to improve flexibility, digestion, and detoxification. These poses also help relieve tension and stress. To perform them safely, lengthen the spine on each inhale and deepen the twist on each exhale. Common twists include Revolved Side Angle (Parivrtta Parsvakonasana) and Reclining Spinal Twist (Jathara Parivartanasana). Always consult a healthcare provider or qualified instructor if you have any spinal or internal organ conditions before practicing these poses.
Reclining Yoga Poses
soothe the body and refresh the mind
Reclining asanas can be used to prepare the body before a yoga class and calm the body at the end of class. This position allows our minds to rest, recover and focus on our breathing and cool the body.
Along with performing poses, taking long, deep breaths has been proven to reduce cortisol in the blood. Poses create warmth in the body, enhance circulation and help maintain normal functions of the immune system. In essence, it is believed that Yoga can actually allow the body to heal itself. Thus, the movement toward alternate methods of healing versus normally prescribed medications.
Conclusion
To delve deeper into the benefits of yoga and how it influences blood flow and overall health, consider participating in a 200 hour Yoga Teacher Training in Rishikesh. These programs, offered by esteemed yoga schools in Rishikesh, provide comprehensive training and understanding of yoga practices, meditation, and holistic healing techniques.
