Incorporating yoga, especially the Surya Namaskar (Sun Salutation) sequence, can be an excellent way to promote aerobic exercise and optimal heart health. Here’s how yoga, specifically Surya Namaskar, can benefit your cardiovascular system as shared by Himalayan Siddhaa Akshar, Founder of Akshar Yoga Kendraa, Author and Columnist:
1. Aerobic exercise: Surya Namaskar is a dynamic sequence of postures that involves continuous movement, which elevates your heart rate and breathing rate. This aerobic activity improves cardiovascular endurance, strengthens the heart muscle, and enhances overall cardiovascular fitness. The continuous flow of movements mimics the rhythmic patterns of aerobic exercises like walking or running, making it an effective cardiovascular workout.
2. Cardiovascular benefits: The flowing movements in Surya Namaskar encourage deep breathing, which increases oxygen uptake and circulation. This oxygenation of the blood and improved circulation benefit the heart and overall cardiovascular system. Deep breathing also helps to reduce stress hormones, which can contribute to high blood pressure and other cardiovascular issues.
3. Calorie burn: Depending on the pace and intensity, Surya Namaskar can burn a significant number of calories, contributing to weight management and reducing the risk of obesity-related heart problems. Regular practice can help maintain a healthy body weight, which is crucial for reducing strain on the heart and lowering the risk of heart disease.
4. Stress reduction: Yoga practice, including Surya Namaskar, has been shown to reduce stress and anxiety levels. Chronic stress can contribute to high blood pressure and an increased risk of heart disease, so the stress-reducing effects of yoga can indirectly benefit heart health. The mindful breathing and physical movements in yoga promote relaxation and help manage stress more effectively.
5. Flexibility and strength: Surya Namaskar incorporates various postures that improve flexibility, balance, and strength. This overall physical conditioning can support cardiovascular health by improving circulation and reducing the risk of injuries that may hinder regular exercise. Increased flexibility can also help prevent muscle strain and improve exercise performance, further supporting cardiovascular fitness.
To maximize the aerobic benefits of Surya Namaskar, it’s recommended to practice it at a continuous and faster pace, linking the breath with the movements. Additionally, incorporating other cardiovascular exercises, such as brisk walking, jogging, or cycling, along with a regular yoga practice, can provide a well-rounded approach to maintaining optimal heart health. Consistency and gradually increasing the intensity and duration of the practice are key to reaping the most benefits.
Remember, it’s always advisable to consult with a qualified yoga instructor or healthcare professional, especially if you have any pre-existing medical conditions or are new to exercise, to ensure a safe and effective practice. With proper guidance and dedication, incorporating yoga like Surya Namaskar into your fitness routine can contribute significantly to maintaining a healthy heart and overall well-being.