6 Effective Yoga Mudras For Your Healthy Heart

A well-designed exercise routine, along with a proper diet, is crucial for keeping your heart healthy and ensuring holistic wellness. But here is a tip! You can start doing some yoga mudras for a healthy heart.
Yoga is a tool for mindfulness that involves a number of physical and mental exercises. These exercises aren’t just useful in improving your posture but can also improve your balance, flexibility, and circulation – all of which can contribute to keeping your heart healthy.

Yoga has full body stretches, breathing techniques, as well as mudras that can have multiple benefits for your health. In this article, we are specifically looking at mudras for a healthy heart. Including these mudras in your fitness regimen, along with the regular asanas, will go a long way in boosting your overall health, not just your heart’s. Which yoga mudras are we talking about? Well, this article lists six such mudras and explains how to do them and how they impact your heart. Let’s get started!

6 Must Practice Mudras Of Yoga For Heart Health:

Along with cardio workouts, practice these 5 mudras to keep your heart healthy and protect it from uninvited medical conditions:

1. Apana Vayu Mudra – The Mudra Of Heart

Along with strengthening your heart and regularizing palpitations, regular practice of this mudra eases gastric issues. Named the ‘Mrita Sanjeevani Mudra’, it provides immediate relief to a person suffering from cardiac arrest. It eases the pain and improves blood circulation when under angina attackⁱ  A type of discomfort or chest pain that develops when the heart muscles don't get enough oxygen-rich blood. .

How to Do:

1. Sit in Padmasana [Lotus Pose].
2. Stretch your hands outward and allow them to rest on the thighs.
3. Let the palms face the ceiling.
4. Now, fold your middle and ring fingers towards the palm in such a way that they touch the tip of the thumb.
5. Fold the index finger inward allowing it to touch the base of the thumb.
6. The small finger should be stretched outward.
7. Keep your eyes closed and hold the mudra as long as you want to.

Duration:

There is no specific count for this. However, people who have cardiac ailments or hypertensionⁱ  A condition in which the blood pressure is above the normal range and increases the risk of heart attack and stroke. should practice this for 30 minutes a day, divided into two equal sessions.

K. Hariharan, a blogger, relies on the Apana Vayu Mudra in case of emergencies and writes, “I would like to say that I have personally tried this form of mudra during emergencies and was impressed with the results. That is the reason I want to share this mudra with everyone (i).”

Trivia

The Apana Vayu mudra governs the body’s elimination functions. For the heart, it helps eliminate the excess air that blocks circulatory passageways.

2. Prana Mudra – The Mudra Of Life

As the name suggests, this yoga mudra enhances life force. It actually helps in clearing the clogged arteries, lowering the risk associated with cardiovascular conditions. Practicing this mudra daily improves fitness and immunity levels. This is a common yoga mudra for ailments that activate the energy in your body.

How to Do:

1. Sit in Padmasana [Lotus Pose].
2. Stretch your hands outward and allow them to rest on the thighs.
3. Let the palms face the ceiling.
4. Bend your little finger and ring finger towards the palm and allow their tips to come into contact with the tip of the thumb.
5. Keep the middle finger and index finger stretched outward.
6. Keep your eyes closed and hold the Mudra as long as you want to.

Duration:

There is no specific time duration for practicing this mudra. You can practice this any number of times in a day according to your requirements.

3. Surya Mudra – The Mudra Of Sun

Activate the solar plexus, also known as Manipura Chakra, in you and fill you with energy with this easy yoga mudra. It has a positive impact on the functioning of the thyroid gland. Hypothyroidism results in obesity, which in turn, affects the functioning of the heart. Practicing this mudra can help in regulating the functioning of the thyroid gland, in turn safeguarding the health of your heart. It also helps in lowering bad cholesterol levels, shielding your heart from high cholesterol-triggered health issues.

How to Do:

1. Sit in Padmasana [Lotus Pose].
2. Stretch your hands outward and allow them to rest on the thighs.
3. Let the palms face the ceiling.
4. Bend your ring finger inward, the tip resting close to the base of the thumb.
5. Press the ring finger with your thumb.
6. The little finger, middle finger, and index finger should be stretched outward.
7. Keep your eyes closed and hold the Mudra as long as you want to.

Duration:

Practice this mudra twice a day for a duration of 5 to 15 minutes.

4. Linga Mudra

Lingam in Sanskrit denotes phallus –male reproductive organ. This mudra is helpful for those who are suffering from diabetes. Obesity and diabetes are serious health issues that can damage your heart. Practicing this can help in keeping diabetes and weight under control, keeping your cardiac health in top condition.

How to Do:

1. Sit in Padmasana [Lotus Pose].
2. Stretch your hands in front of your body.
3. Clasp the hands. Intertwine the fingers.
4. Make sure that the thumb of the left hand points toward the ceiling.
5. Using the thumb and index finger of your right hand encircle the left thumb.
6. Inhale and exhale normally.
7. Practice for 20 minutes.

Duration:

Practice this mudra on an empty stomach for at least 20 minutes. Practicing it for half an hour a day is known to be more beneficial, however, if you are suffering from acidity issues, then please refrain from doing this.

Quick Tip

The Linga mudra is a potent heat booster. It is recommended to avoid foods that increase body heat, like animal fats, red meat, processed and fried food, and dairy fats.

5. Ganesha Mudra

Christened after Lord Ganesha, the Lord who is known to remove obstacles, this mudra is ideal for people who have high levels of cholesterol as well as for those whose heart is really weak. It opens up your bronchial tubes, paving the way for improved circulation of blood. It opens up the heart chakra and provides the heart with necessary strength. A fabulous way to de-stress the distress filled in the heart chakra, it acts as an effective first aid in scenarios of myocardial myocardial infarctionⁱ  Also known as heart attack, a life-threatening condition that occurs due to a lack of blood flow to the coronary artery of the heart. .

How to Do:

1. Sit in Padmasana [Lotus Pose].
2. Stretch your hands outward and allow them to rest on the thighs.
3. Lift both your arms and keep them at chest level close to the heart.
4. The palm of the left hand should face outward, while the palm of the right hand should face the left palm.
5. Clasp the fingers of the left hand with right-hand fingers.
6. Stretching the palms in opposite ways, take a deep exhalation.
7. Take a slow, deep inhalation and release the stretch.
8. Do this six times.
9. Change the position of the hands [The palm of the right hand should face outward, while the palm of the left hand should face the right palm.
10. Repeat this ten times.

Duration:

While there is no predefined time limit for holding this mudra, it is advisable to do it at least 6 times.

6. Anjali Mudra

Anjali mudra is often recognized as the Namaste position or prayer hands. It serves as a universal gesture of respect, gratitude, and unity. This simple yet profound hand gesture is a customary greeting, an expression of prayer, and a symbol of gratitude in the realm of yoga.

How to Do:

1. Bring your hands in front of your chest with palms pressed together.
2. Extend the pressure through each finger and thumb, reaching their tips.
3. Keep the sides of your fingers touching and create a gentle hollow space between the palm centers.
4. Relax your shoulders, allowing them to drop away from your ears.

Duration:

Practice this mudra at the beginning or end of a yoga practice and while meditating every day.

These yoga mudras are sure to help improve your heart health when done right. Check out the next section for some tips you can follow to ensure you are performing these mudras in the right way. Keep reading!

Practical Tips For Practicing Yoga Mudras

Here are some basic tips that will help you maximize the benefits of yoga mudras:

• Practice the mudras in a peaceful environment where you can focus and avoid distractions.
• It is best to integrate these mudras into your morning routine and start your day with positive energy.
• Dedicate specific time slots for practicing mudras to develop consistency and make it a regular part of your day.
• Begin with a few minutes of practice and gradually increase the duration as you become more comfortable.
• It may take time to feel the benefits of yoga mudras. Be patient and consistent in your practice.

Infographic: 3 Yoga Mudras To Improve Heart Health

We rarely find time for ourselves in today’s hyper-busy world and tend to become negligent towards our health. But this may have dire consequences. The stress of the modern world, especially, can have harmful effects on the heart. While a healthy diet and regular exercise are important, you also can include certain yoga mudras into your routine. Yoga mudras can be a relaxation tool and work towards healing your disturbed energies. They help lower stress and reduce the risk of cardiovascular disease. Check out the infographic below to learn more about the yoga mudras that boost your heart health.

Illustration: StyleCraze Design Team

Frequently Asked Questions

Which yoga is good for heart blockage?

Pranayam is suitable for heart blockage. You can do it 30 minutes per day for good results.

Does Anulom Vilom reduce heart blockage?

Yes, it may. Anulom Vilom purifies the blood to improve the oxygen supply and helps remove heart blockages.

Can Kapalbhati cure heart disease?

No. Kapalbhati is prohibited for people with heart problems.

Illustration: Effective Yoga Mudras For Your Healthy Heart

Image: Dall·E/StyleCraze Design Team

Learn how to use Yoga Mudra to help manage heart problems! Discover the power of Heart Mudra, Apan Vayu Mudra, and Mritsanjivani Mudra to improve your cardiovascular health. Watch this video now!

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Reviewer Author Editor Fact Checker

Sri Yogi AnandE-RYT 500, YACEP

     

Sri Yogi Anand has 24 years of experience in the practical and philosophical aspects of yoga and spirituality. He has been teaching yoga and spirituality through his institution, Adwait Yoga School. He integrates scientific and medical approaches with yoga therapy to help in cases of cardiovascular and respiratory diseases and disorders and orthopedic and lifestyle disorders.

Read full bio of Sri Yogi Anand

Shirin MehdiHealth & Wellness Writer

 

Shirin is a health and wellness writer with three years of experience and specializes in writing articles on yoga and has extensive knowledge about the postures of the asanas. Prior to joining Stylecraze, she interned with an advertising firm as a copywriter and as an editorial intern for a luxury fashion magazine.

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Ravi Teja Tadimalla is a Co-Editor-in-Chief and a published author. He has been in the digital media field for over a decade. He graduated from SRM University, Chennai, and has a Professional Certificate in Food, Nutrition & Research from Wageningen University.

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Himanshi Mahajan is a Certified Health & Nutrition Life Coach. She has a bachelor’s degree in Life Sciences from Guru Nanak Dev University and two years of experience in writing SEO-based and research-backed content across health and lifestyle genres.

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