Can yoga improve your cardiovascular health? Yoga For hearts or yoga from hearts? Will yoga help the heart at all? These questions are of interest both to those who have diseases of this system and to those who think about their prevention in a timely manner.

Of course, yoga (a combination of gymnastic, breathing, mental and cleansing practices) is a comprehensive measure to improve the health of the body. And in some cases of cardiovascular diseases it will be very effective. However, you should not think that yoga is a panacea for everything. After all, as practice shows, in some cases yoga does not have a significant effect on the cardiovascular system.

In what situations can yoga improve the cardiovascular system? To answer this question, we turned to research on this topic.

From the editor: Speaking about studies devoted to the impact of asana practice on the cardiovascular system, it is necessary to note the following: even in those works that describe specific asana complexes, it is difficult to give an unambiguous assessment of the reliability of the conclusions. After all, we do not have clear data on how intense the training was, what tempo of the lesson was chosen and what the test subjects’ technique was for performing asanas.

Therefore, we strongly encourage you to think critically about all the information you read below. Remember that only possible positive results of practice are shown. However, this does not mean thatevery practitioner will definitely achieve them simply by repeating the movements or actions of the instructor.

Yoga is a practice aimed at cultivating understanding and attention; therefore, to succeed in yoga you must first and then delve deeply into the essence of what is happening to you and your heart.

Yoga and Heart Rate: Different Yoga Styles, Different Effects

Speaking about yoga, it is difficult to draw an unambiguous conclusion about its effect on the body. The fact is that different styles of hatha yoga have their own characteristics and specifics. And different author's styles can have diametrically opposite effects.

For example, it is impossible to answer unequivocally whether yoga increases or decreases heart rate (HR). After all, the load is different in different styles of yoga. Somewhere the training takes place at a calm pace, with an emphasis on concentration and awareness, somewhere, on the contrary, there is a fast pace, close to aerobic exercise. Accordingly, some practice will help slow down your heart rate, and some, on the contrary, will help increase it.

Ashtanga Vinyasa Yoga Speeds Up the Heart

For example, in one of the studies described in William Broad’s book “Scientific Yoga. Demystified,” states that the practice of Ashtanga Vinyasa yoga increases the heart rate to 95 beats per minute with an average of 70 beats per minute.

However, as a counterbalance to such an active direction, one can cite such a style as “yin yoga” or restorative yoga.

Yin yoga slows down the heart

In this method, on the contrary, it is common to hold the same pose for a long time, achieving relaxation in it. During training using this method, an increase in heart rate, of course, is also very likely. But it will not reach the level of heart rate during Ashtanga Vinyasa practice.

Meanwhile, there are branches of yoga that, on the contrary, cause a slowdown in all life processes, including heart rate. True, there “yogic exercises” are not asanas at all, but concentration and meditative techniques. Many people know the statement that ancient yogis were able to stop all processes in the body, including the heartbeat. In modern times, when studying this phenomenon, it was proven that yoga practitioners are unlikely to be able to completely stop the heartbeat, but some yoga can significantly slow down the heartbeat.

This is what a yogi's heart looks like.

So in 1961, a researcher from the University of Michigan, Basu Kumar Bagchi, published the results of his study, the subject of which was one of the most famous yogis of our time - Sri Tirumalai Krishnamacharya.

Himalayan yogis stop the heart

At the time of this study, Krishnamacharya was already 67 years old and not in his prime. Therefore, he did not immediately consent to the study. However, after persuasion, the Guru of modern yoga still agreed to participate in this experiment.

Cardiogram of the cardiac arrest experiment with the participation of Tirumalai Krishnamacharya.

Electrodes were connected to it, after which the famous yogi closed his eyes and concentrated his attention on internal sensations. As a result of this study, it was proven that, despite the fact that Krishnamacharya was not able to completely stop the heartbeat, he was able to significantly slow it down.

Another yogi, the Himalayan teacher of the 20th century, Swami Rama, was able to greatly reduce the heart rate, albeit by increasing the heart rate up to 300 beats per minute, as a result of which the heart “cut out” for several seconds.

Swami Rama stops the heart

A similar opinion about the ability of yoga to reduce the frequency of cardiovascular events was voiced by Harvard cardiologist Herbert Benson. In his book The Relaxation Response, published in 1975, he wrote:

Simple relaxation techniques have an amazing effect on subjects, helping to slow the heart rate, reduce the rate of breathing, reduce oxygen consumption and blood pressure (if it was elevated).

It turns out that when discussing the effect of yoga on the body, one cannot draw clear conclusions without reference to specific techniques. And any speculation about the effect of yoga, without indicating the exact means and methods, can hardly be considered reliable. Therefore, let's turn to works that clearly indicate the object of study. This will allow you to understand what benefits the multifaceted practice of yoga has on certain aspects of life.

Yoga and aerobics

It's no secret that aerobic exercise improves the functioning of the cardiovascular system. Is yoga an aerobic exercise? Carolyn S. Clay, a researcher at Texas State University in the field of sports medicine, tried to find the answer to this question in 2005.

Together with four of her colleagues, she led the study, which included 26 female volunteers who had at least some experience with yoga (at least 1 month). The purpose of the study was to find out what percentage of VO2 max (a measure of the body's ability to absorb and metabolize oxygen) is used at rest (while sitting in a chair), while walking briskly (on a treadmill) and during yoga practice. Unfortunately, we found only a rough description of these yoga classes: they included the Surya Namaskar complex and a set of other asanas. The scientists compared the results obtained with the indicators recommended by the American College of Sports Medicine: this organization advises performing cardio training using 50-85 percent of maximum aerobic potential (VO2 max).

The scientists took appropriate measurements (measuring blood oxygen levels) before and after 30-minute workouts. Their study found that subjects used about 45 percent of their VO2 max when walking briskly on a treadmill, but on average only 15 percent of their VO2 max when doing yoga. The most aerobic part of the yoga workout turned out to be the Surya Namaskar complex - during its execution, the subjects used 34 percent of VO2 max.

To summarize, the following can be noted: Surya Namaskar significantly increases the intensity of a gymnastics session. Therefore, if the goal of your training is to increase the intensity of physical activity, you can successfully use this complex.

Lost in translation

In the process of searching and studying studies on the effects of yoga on the cardiovascular system, you can fall into euphoria:

The Russian-language Internet is replete with stories about how undeniable benefit brings for SSS yoga.

Allegedly, “Yoga reduces major risk factors for cardiovascular disease”, “prevents high cholesterol levels” And “lowers blood pressure and heart rate”. As evidence of these statements, the results of two (sic!) foreign studies on this topic are given.

However, let's turn not to the Russian translation, but to the originals of these studies. And let us see that their authors, when discussing the benefits of yoga for the cardiovascular system, were not so optimistic.

Thesis No. 1: yoga practice can reduce the risk of cardiovascular diseases and metabolic syndrome

In 2014 in European Journal of Preventive Cardiology _ the results of a study conducted by a group of scientists from Harvard and Erasmus Universities were published. This group included: Paula Chu, Rinske A Gotink, Gloria Y Yeh, Sue J Goldie, MG Myriam Hunin. The study was devoted to the topic of the effectiveness of yoga on risk factors for cardiovascular diseases and metabolic syndrome.

The basis for the study was the theory that yoga is a popular psychophysical practice that can reduce the risk of cardiovascular diseases and metabolic syndrome(metabolic syndrome is a combination of risk factors for cardiovascular diseases and type 2 diabetes mellitus – approx. author).

Research method: systematic review and meta-analysis of existing works, selected in a special way.

The analysis used studies randomly selected from MEDLINE, EMBASE, CINAHL, PsycINFO and The Cochrane Central Register of Controlled Trials. Studies were selected according to their criteria: English, peer-reviewed, based on the practice of asanas by adults, containing relevant findings. Two independent reviewers selected the articles and assessed their quality.

From 1404 studies, 37 studies were selected for evaluation using a randomized controlled trial, 32 studies for evaluation using a meta-analysis method.

Scientists found the following: when comparing the results of those people who did yoga and those who did not do it, those who did yoga found improvements in systolic and diastolic blood pressure, a decrease in heart rate and a decrease in blood cholesterol levels.

However, the researchers indicated that while the results were encouraging, their validity and certainty were limited by the small sample size, heterogeneity, and average quality of the randomized controlled trial design.

Thesis #2: Yoga can be used as an adjuvant measure to treat heart disease

In 2014 European Society of Cardiology (The European Society of Cardiology) published the results of a joint study by scientists from the Faculty of Medicine of the Department of Internal and Integrative Medicine of the Essen-Mitte Clinic (Cramer H, Lauche R, Haller H, Dobos G) and an employee of the Department of Internal and Complementary Medicine of the Immanuel Hospital Berlin (Michalsen A).

Research topic: A systematic review of yoga for heart disease.

The study was based on assessing the quality of existing works on this topic in order to determine the reliability of their evidence base.

Purpose of the study: To determine whether it is possible to make an authoritative conclusion that yoga can be recommended as an adjuvant measure for the treatment of heart disease.

Research method: systematic review and randomized controlled trial.

Studies were selected from Medline/PubMed, Scopus, the Cochrane Library and IndMED. They looked for references to fatal and non-fatal exacerbations of heart disease, as well as information about improvements in health, quality of life and evidence of a reduction in the risk of cardiovascular disease. The Collaboration and GRADE assessed the integrity of these studies and the quality of their evidence base.

Seven randomized control trials (RCS) were selected from trials of 624 patients that compared patient care interventions using yoga with usual patient care interventions.

It turned out, what is the impact on the health of people suffering from coronary heart disease?(4 studies), there was little effect. The following were identified: a small percentage reduction in mortality, a slight reduction in episodes of angina attacks, a low increase in the level of vitality and a minimal reduction in the risk of cardiovascular diseases.

In cases of patients with heart failure(2 studies) found that yoga had minimal effect on reducing the risk of death, very little effect on increasing vitality, and no effect on their standard of living.

In the case of cardiac dysrhythmia, in which the patient was implanted with a cardioverter-defibrillator (1 study), the situation was similar. The results showed that the possibility of reducing the risk of death as a result of yoga practice was very low.

The general conclusion of the analysis of research data: n and based on the results obtained, we can conclude that ineffectiveness auxiliary use of yoga in cases of cardiovascular diseases (coronary heart disease, cardiac arrest, cardiac dysrhythmia).

Are the benefits of yoga for blood vessels and the heart a myth?

So the idea of ​​the positive effect of yoga on cardiovascular health is a myth? Really, the practice of yoga will not help improve the health of the heart and blood vessels? To the delight of yoga fans, this is not the case.

In fact, yoga has beneficial effects on the cardiovascular system. It is an effective means of preventing heart and vascular diseases. However, only in the case when this is not the only means of prevention used, but one element of a number of measures.

This is precisely the idea expressed by the European Heart Journal in its 2016 article. It described recommendations for the prevention of cardiovascular diseases in clinical practice. According to this article, one of the factors in the prevention of cardiovascular diseases is psychosocial factor. And in order to minimize the risk of cardiovascular diseases it is necessary to counteract stress, depression, anxiety and nervous tension.

According to European Heart Journal, practice of asanas, meditation, breathing exercises and concentration techniques are effective techniques to solve this problem.

1. warming up or "warm-up"
2. intense physiological exercise (aerobic exercise and muscle strengthening exercises),
3. recovery (or “cool down”) and
4. flexibility exercises.

Wherein for the elderly European Heart Journal recommends including neuromotor exercises(i.e. those exercises that help maintain and improve motor skills: balance, dexterity and coordination). For activities of this kind European Heart Journal includes tai chi and yoga.

Benefits of yoga for patients with heart failure (HF)

In 2009, Paula Rei Pullen wrote her dissertation on the topic: The Benefits of Yoga Therapy for Heart Failure Patients.

Purpose of the study: To examine the effects of yoga in patients with heart failure (HF) and to identify the effects of yoga on cardiovascular endurance, flexibility, markers of inflammation, and quality of life in stable patients.

Research method: 40 subjects (who had not previously practiced yoga) with systolic or diastolic heart failure were randomly selected and divided into 2 groups.

This study lasted 8 weeks, during which the first group attended 16 yoga lessons (2 lessons per week), where they performed several asanas in sequence. These were Sukhasana, Dandasana, Pashchimotanasana, Tadasana, Utthita Trikonasana, Virabhadrasana, Utkatasana, Vrikshasana, Bhujangasana, Adho Mukha Svanasana, Balasana, Upavishta Konasana, Badha Konasana, Gomukhasana, Marichiasana 3, Viparita Kazani and Savasana. The subjects held each asana for 3-5 breathing cycles, while concentrating their attention on the present moment. Each participant was fitted with special equipment before the yoga class to measure their pulse, blood pressure and weight at each visit.

As a result of the study, Paola Rae Pullen concluded that for patients with heart failure, yoga practice is an effective and safe adjunct to standard medical care. Thanks to yoga classes, patients with heart failure have an improved quality of life (this was identified through a survey), endurance, flexibility and inflammatory biomarkers.

Conclusion

Analyzing the research conducted on the topic of yoga, we can draw the following conclusions:

• For some diseases of the cardiovascular system (for example, heart failure) - yoga is effective and safe an auxiliary element of therapy that can significantly improve the quality of life of practitioners.
• Yoga is auxiliary means for the prevention of cardiovascular diseases. For this purpose, it is most effective to use it in conjunction with aerobic training.

It turns out that in some cases yoga actually has benefits for the cardiovascular system. However, yoga is It's not a miracle cure for all heart disease. . And for the prevention or treatment of diseases of the cardiovascular system, yoga will be effective only as an auxiliary (and not the main or only) remedy.

Bibliography

• Broad W. Scientific yoga. Demystification / trans. Yu. Yu. Zmeevoy
• Paula Chu, Rinske A Gotink, Gloria Y Yeh, Sue J Goldie, MG Myriam Hunin. The effectiveness of yoga in modifying risk factors for cardiovascular disease and metabolic syndrome: A systematic review and meta-analysis of randomized controlled trials // European Journal of Preventive Cardiology. – 2014
• Cramer H, Lauche R, Haller H, Dobos G, Michalsen A. A systematic review of yoga for heart disease // The European Society of Cardiology – 2014
• Jeroen Bax, Bernard J. Gersh, Gerhard Hindricks, Ulf Landmesser, Christian M. Matter, Frank, Ruschitzka, William Wijns. European Guidelines on cardiovascular disease prevention in clinical practice // European Heart Journal – 2016

Ischemia– a discrepancy between two factors: 1) the need for oxygen and 2) its delivery to the tissues.

Need tissues in oxygen depends on the initial level of metabolism: for example, the kidneys consume about 10% of all oxygen entering the body, although their weight is about 0.5% of the total body weight; the brain consumes about 25%, with a weight of about 2% of the total mass. The need for oxygen also changes with changes in the functional activity of the organ: in a state of relaxation, skeletal muscles consume less oxygen, and during exercise, its consumption increases; at rest, the heart contracts less often, which means its need for oxygen is less; during physical activity, the heart rate increases, and the myocardium’s need for oxygen increases.

Delivery oxygen in the tissue depends on a number of factors: on the work of the circulatory system (how actively the heart performs its pumping function and ensures the movement of blood through the vascular system), venous return (which depends on the work of peripheral muscles and respiratory activity), blood composition (that is, the amount of hemoglobin - oxygen carrier), patency of arterial vessels (through which blood carrying oxygen enters the tissues).

Coronary angiography. Contrast image of myocardial arteries.

Normally, there is a physiological correspondence between the need and delivery of oxygen, and when the need changes, the body changes the level of delivery. If for some reason the delivery process suffers, and the increase in demand is not accompanied by a more active supply, an intracellular oxygen deficiency (hypoxia) occurs, which leads to metabolic disorders and can ultimately lead to dysfunction and cell death.

A condition in which delivery does not meet tissue oxygen demand is called ischemia. Most often, ischemia is caused by a decrease in blood delivery through the arterial vessels - which, in turn, is caused by atherosclerosis(deposition of lipids in the vessel wall, formation of lipid atherosclerotic plaque and narrowing of the vascular lumen).

In some cases, under the influence of provoking factors (for example, a hypertensive crisis), damage to the surface layer of the atherosclerotic plaque occurs, which initiates the formation of a blood clot on its surface, followed by occlusion (blockage) of the artery. This, in turn, leads to the cessation of arterial blood supply to this area of ​​tissue, its damage and necrosis.

Tissue necrosis due to cessation of arterial blood supply is called heart attack and can occur in any organ that has an arterial blood supply.

In an adult, the process of atherosclerosis to one degree or another occurs throughout the entire arterial bed - therefore, vasoconstriction, a decrease in arterial blood supply and ischemia can develop in any organ and in any tissue. The digestive organs, urinary system, skeletal muscles, and other systems and organs can suffer from atherosclerosis and ischemia.

However, the most fatal manifestations of ischemia occur in the heart and brain. Cerebral infarction and the principles of post-stroke rehabilitation are discussed in the corresponding section.

Cardiac ischemia(IHD) is a chronic disease, most often caused by atherosclerosis of the coronary arteries, leading to myocardial ischemia (heart muscle), in some cases complicated by coronary artery thrombosis, which causes necrosis of the heart muscle (myocardial infarction).

One of the chronic manifestations of IHD is angina pectoris – syndrome that occurs during physical activity. During exercise, the heart begins to contract more often and stronger (as this is necessary for blood supply to muscles and other organs), which leads to an increase in the myocardium's need for oxygen. In the presence of atherosclerosis and narrowing of the vessel, the level of blood flow remains the same; thus, demand increases, but delivery does not. This leads to an imbalance of demand and delivery, that is, ischemia. Myocardial ischemia causes the development of a typical pain sensation in the heart region (most often behind the sternum). Pain in the heart (which can also radiate to the left half of the chest, left shoulder, arm, lower jaw and other areas), which occurs during physical activity and is associated with myocardial ischemia, is called angina pectoris.

With a stable course of angina, pain in the heart occurs at the same level of physical activity and, as a rule, proceeds in the same way (localization, nature and intensity of pain, irradiation, duration, response to drugs).

Provoking factors (such as increased blood pressure) can lead to damage to the surface of the atherosclerotic plaque, which triggers the process of thrombus formation on its surface. As the clot enlarges and the coronary artery narrows, the usual manifestations of coronary artery disease may worsen: for example, angina pectoris occurs at a lower than usual level of exercise; localization changes; the duration and intensity of pain increases; the effectiveness of the drugs decreases. Such a deterioration in the clinical course is called unstable (progressive) angina and is an indication for mandatory hospitalization.

Subsequent expansion of the thrombus can lead to complete occlusion of the vessel, cessation of arterial blood supply to the corresponding area of ​​the myocardium and its necrosis - myocardial infarction (MI).

Myocardial infarction is the most common cause of death in developed countries, as it can grossly disrupt the contractility of the heart muscle (in this case, the pumping function of the heart suffers) and cause electrophysiological instability of the myocardium (which leads to cardiac arrhythmias of varying degrees of severity). Necrosis of muscle tissue can be complicated by its rupture and hemorrhage into the pericardial cavity. The complications listed above (as well as a number of others) can irreversibly disrupt the functioning of the heart and lead to death.

Myocardial ischemia. Photo from cardio.by-med.com

If a person remains alive after a myocardial infarction, then inflammation develops in the necrosis zone, followed by scar formation (post-infarction cardiosclerosis). The scar, which is made up of connective tissue, is unable to contract and therefore the overall pumping ability of the heart is reduced. As a result, in the case of a significant area of ​​myocardial damage, a persistent decrease in the pumping function of the heart develops - heart failure.

Physical exercises occupy an important niche in the treatment and rehabilitation of patients with coronary artery disease. A large meta-analysis of the Cochrane database showed that exercise in patients with coronary artery disease reduced overall mortality by 27% and mortality from cardiovascular events by 31%.

Moreover, after an acute cardiovascular event (myocardial infarction or an episode of unstable angina), most patients do not know what level of exercise is necessary and indicated for them; this uncertainty leads the patient to avoid any physical effort and promotes a sedentary lifestyle.

To apply physical exercises that are appropriate to the patient’s health status, they are developed and applied. cardiac rehabilitation programs(PCR). For this purpose, it is first carried out load test(NT) with a stepwise increase in load level, ECG registration and blood pressure monitoring. This allows you to determine the optimal and safe level of load, to find out the possible ischemic threshold (the level of heart rate at which ischemia occurs, which is not subjectively felt by the patient). A bicycle ergometer or treadmill (treadmill) is usually used as a load during NT.

As a result of a stress test using special methods, a heart rate level is calculated that is safe with respect to the occurrence of ischemia and at the same time provides training therapeutic effects. In the future, when carrying out RCC, the possibility of regular medical monitoring, registration of basic parameters (ECG, blood pressure) and correction of the load level is necessary.

Optimal beneficial effects on the health of patients with coronary artery disease can be achieved only with aerobic endurance training performed for at least 30 minutes a day 3-5 times a week. Interval training is also useful, alternating short episodes of high-intensity exercise (20-30 seconds) followed by 2 times longer recovery episodes. In this case, short episodes of intense exercise stimulate the adaptation of the peripheral vascular system in the leg muscles without the risk of overloading the central circulation. However, the conclusion about the safety and effectiveness of this type of training is only preliminary and must be confirmed in randomized controlled trials.

Training within the framework of RCC should be carried out under medical supervision and under the guidance of a rehabilitation physician! For certain categories of patients (severe ischemic heart disease, ventricular arrhythmias, heart transplantation), it is recommended to develop cardiac rehabilitation programs in a hospital setting.

As a result of correctly selected training heart rate and a cardiac rehabilitation program, there is an increase in physical endurance, an increase in the ischemic threshold (that is, an increase in the heart rate level at which ischemia occurs), a decrease in the frequency and intensity of angina attacks, and an increase in the survival period. In patients with heart failure, structured exercise programs improve quality of life (reducing shortness of breath and fatigue) and reduce mortality and hospitalization.

Hatha yoga is not an aerobic exercise option and cannot provide the full range of positive effects recorded for cardiac rehabilitation programs for coronary artery disease. However, when used as part of comprehensive rehabilitation, yoga practice can bring a number of positive effects.

Thus, a randomized controlled trial showed that yoga classes for 18 months, 5 times a week for 45 minutes, lead to a statistically significant decrease in heart rate, systolic and diastolic blood pressure in patients with coronary artery disease. Another study involving 80 patients with stable coronary artery disease shows an improvement in respiratory function and lung diffusion capacity as a result of 3 months of asana and pranayama practice compared to controls.

Numerous studies show modulation of autonomic tone as a result of yoga practice and increased activity of the parasympathetic nervous system, which is important in IHD.

The construction of the practice of hatha yoga for coronary artery disease (as well as any option for the use of physical exercises for this disease) should be based on the results of stress tests that determine the safety of using physical exercises in a particular patient and threshold heart rate values ​​that should not be exceeded. In addition, current ultrasound data (EchoCG) should be taken into account. It is better if the nature and intensity of the load is determined by a cardiologist-rehabilitation specialist, taking into account all the data.

If we formulate the general principles of yoga practice for ischemic heart disease, then first of all we should mention techniques that should be limited or excluded:

1) Sympathotonic techniques: kapalabhati, bhastrika, surya-bhedana, active dynamic vinyasas, warming techniques with active shortened exhalation. An increase in the tone of the sympathetic system contributes to an increase in heart rate and the strength of myocardial contractions, which, in turn, increases the myocardial oxygen demand and promotes ischemia. One of the directions of pharmacological treatment of coronary artery disease is the prescription of beta blockers - drugs that selectively block adrenal receptors of the heart and thereby reduce sensitivity to sympathetic influences. Therefore, it is advisable to limit the use of techniques that enhance sympathetic influences - either by removing them from the training program altogether, or by using them in combination with parasympathetic compensations. Separate studies show that the use of kapalabhati for 10 minutes twice a day for two weeks by patients with stable coronary artery disease in combination with the practice of anuloma-viloma (alternate breathing) in the same volume did not lead to any negative results; At the same time, a statistically significant improvement in external respiration functions was noted. It can be assumed that the slow type of breathing (anuloma-viloma) played the role of a compensatory, parasympathetic technique in relation to the sympathotonic technique (kapalabhati). It is possible that the use of kapalabhati in patients with stable coronary artery disease receiving standard pharmacotherapy does not lead to undesirable effects even when used in isolation - however, controlled studies are required to clarify this issue; Until then, you should adhere to the precautions mentioned above, excluding sympathotonic techniques or using them with sufficient parasympathetic compensation.

2) Inverted asanas. There are no studies on the effect of inverted body positions on the course of coronary artery disease, however, it can be assumed that long-term fixations in an inverted body position, increasing pressure in the cavities of the heart, will enhance the contractile function of the heart (according to the Frank-Starling law*) and increase the myocardial oxygen demand. In addition, inverted positions in case of organic heart pathology can generally have a negative effect on intracardiac hemodynamics, so the issue of using inverted asanas is best decided with the involvement of a cardiologist.

3) Long-term static fixations involving significant groups of skeletal muscles (parshvakonasana, virabhadrasana 1 and 2, chaturanga-dandasana, etc.). Static muscle contraction increases total peripheral vascular resistance and thereby increases the load on the left ventricle of the heart, increasing the myocardial oxygen demand.

In general, for IHD, the safest mode of practice is with a predominance of parasympathetic elements: practice of asanas without long-term fixations in a relaxation mode, intermediate short shavasanas, ujjayi in the proportion of visama-vritti (1:2), uddiyana-bandha, brahmari, nadi-shodhana (anuloma- viloma), brahmari, savasana and yoga nidra.

At the same time, a more active practice regime is possible, but to build it it is necessary to obtain results load test with determination of the threshold heart rate. During exercise, you should monitor your heart rate (by periodically counting your pulse or using sports equipment for monitoring), without exceeding the heart rate that has been determined to be safe during exercise testing.

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* Frank-Starling Law -the physiological law according to which the force of contraction of myocardial fibers is proportional to the initial value of their stretching; that is, as the filling of the heart chambers increases, the force of myocardial contraction also increases.

Bibliography:

1) Jolliffe JA, Rees K, Taylor RS, Thompson D, Oldridge N, Ebrahim S. Exercise-based rehabilitation for coronary heart disease. Cochrane Database Syst Rev Update. 2001; (1):CD001800 Update SoftWare

2) Joseph Niebauer “Cardiorehabilitation. Practical guide" Moscow, Logosphere, 2014

3) Wisloff U, Stiylen A, Loennechen JP, Superior cardiovascular effect of aerobic nervous system training versus moderate continuous training in heart failure patients: a randomized study. Circulation.2007: 115 (24): 3086-3094

4) Fox KF, ​​Nutall M, Wood DA et al. A cardiac prevention and rehabilitation program for all patients at first presentation with coronary artery disease. Heart. 2001; 85:533-538

5) Piepoli MF, Davos S, Francis DP, Coats AJ. Exercise training metaanalysis of trials in patients with chronic heart failure. BMJ. 2004; 328:189-194

6) Pal A, Srivastava N, Narain VS, Agrawal GG, Rani M. Effect of yogic intervention on the autonomic nervous system in the patients with coronary artery disease: a randomized controlled trial. East Mediterr Health J 2013 May;19(5):452-8.

7) Asha Yadav, Savita Singh & KP Singh. Effect of yoga regimen on lung functions including diffusion capacity in coronary artery disease patients: A randomized controlled study. Int Journal of Yoga, 2015, Vol. 8, Issue 1, p. 62-67

8) Asha Yadav, Savita Singh & KP Singh. Role of pranayama breathing exercises in rehabilitation of coronary artery disease patients – a pilot study. Indian Journal of Traditional Knowledge, Vol. 8 (3), July 2009

The heart will not be healthy if it is not trained. Weakness of the heart muscle appears as a consequence of diseases and a sedentary lifestyle. In addition, a weak heart itself can provoke the development of pathologies, since the organs do not receive sufficient nutrition and oxygen due to poor blood supply.

How yoga can help your heart

Most often, a person who has a weak heart:

• feels tired and has palpitations during moderate physical activity;
• experiences shortness of breath when walking quickly and climbing stairs;
• suffers from diseases of various organs and systems, and high blood pressure.

A sad picture. Is it possible to help yourself? Of course, there is a special set of exercises -. You should start exercising after examination and consultation with a doctor, who will determine the cause of the weakness of the heart muscle. If it is not caused by a severe pathology, the matter is fixable.

Yoga classes strengthen not only the heart, but also the muscles of the whole body. Yoga is not aimed at treating a specific disease, but at improving the health of the body as a whole. Strengthening the heart muscle during yoga occurs more gently and delicately than during traditional physical education. Therefore, yoga can be recommended to those for whom sports are contraindicated.

Yoga for the heart should become a way of life and become a habit if you want to improve your health. It will not take a lot of time and effort, and you should like the result.

There are many sets of exercises (asanas) to strengthen the heart; they are selected taking into account the state of health and muscle development. At first you should be supervised by an experienced instructor, but later you will learn to control yourself.

Yoga for the heart for diseases

Here, the selection of a set of exercises will have its own limitations and priorities. For example, there are special breathing exercises to lower blood pressure, as well as meditation to relieve internal anxiety. If you are overweight, different sets of asanas will help along with working out certain muscle groups.

We can say that a universal complex does not exist. For illnesses, asanas are selected so as to have a greater impact on a specific problem, although the beneficial effect will be felt by the entire body.

Yoga for prevention

Yoga classes for this purpose are aimed at preventing the development of heart diseases and strengthening the cardiovascular system. Here is one exercise that yoga masters recommend doing daily.

"Birch" (Sarvangasana)

This exercise, better known as the “birch” exercise, improves the functioning of the left ventricle of the heart and blood supply to the brain, thereby affecting the entire body. Therefore, the “birch tree” is also called “the pose of all body parts.”

Lie on your back and, supporting your lower back with your hands (elbows resting on the floor), lift your lower body vertically. Try to maintain the pose for 2-3 minutes.

Remember that yoga not only strengthens the body, but also spiritually attunes a person to a joyful perception of the world and allows you to learn to feel happy.

Shutterstock.com

A study by the Californian Scientific Institute of Preventive Medicine has proven that regular yoga classes can prevent the development of cardiovascular diseases. Properly selected yoga asanas can lower blood pressure, strengthen the heart muscle and normalize the pulse without pills. Yoga helps to recover even after cardiac surgery and reduces stress.

“Integrated practice has a qualitative effect on all structures of the human body,” says Rauf Asadov, yoga instructor, author of the Organic people organic-people.com, “Yoga in the Parks” projects and the I love yoga community. “But if you specifically want to strengthen your heart, you should pay attention to yoga asanas that open up the thoracic region. We have collected them in our complex.”

The poses in this complex are given in such a sequence that you can perform them, smoothly flowing from one to another. However, you can also do asanas in any order. Stay in each of them for a while four breathing cycles(inhale-exhale).

To complete the complex you will need a mat.

If you have heart problems, consult your doctor before starting to practice.

A set of yoga asanas for a healthy heart

1. Tadasana (mountain pose)

Stand on the edge of the mat so that it is behind you. Feet are hip-width apart, the outer edges of the feet are parallel to the outer edges of the mat, emphasis is on three points - the heel, the outer edge of the foot, the base of the big toe. Lightly stretch the mat with your feet in different directions so that your kneecaps are pointing straight forward. Pull your tailbone inside your body, tucking your pelvis, open your chest, pulling your shoulders back and down, and stretch your crown up.

2. Bend back

Standing with your feet pelvis-width apart, bend your knees slightly and, tucking your tailbone even more and raising your arms up and back, bend over and open your chest up as much as possible. Return to tadasana.

3. Malasana (garland pose)

Place your feet the width of the mat, with your toes slightly apart. Bring your palms together in front of your chest and exhale as you squat down. Spread your hips apart, place your elbows between your knees. Push your hips in different directions with your hands, while lowering your pelvis as low as possible, and stretch the top of your head up - stretch the line of your back. Tuck your tailbone further into your body.

* If your feet do not fully fall onto the mat, place a block or folded blanket under your heels.

4. Utthita parsvakonasana (extended side angle pose)

In malasana, place both palms on the mat and step your left foot back. Straighten it and turn your left foot at an angle of 45 degrees. Its outer edge should be flush against the mat. Bend your right leg at the knee at a right angle. Place your right palm in front of your right foot and push your knee from the inside with your right shoulder, and push your shoulder inward with your knee. The shoulder should be directly above the palm, the right arm and right shin perpendicular to the floor. As you inhale, turn your body to the left and open your left arm up. Your hands should form a straight line. Look up. With each exhalation, try to lower your pelvis lower and move your left arm further back, relaxing your back muscles and opening your chest as much as possible. As you exhale, lower your left hand to the floor, step your right foot back and step your left foot towards your left palm. Repeat utthita parsvakonasana on the other side. Then step your right foot toward your right palm and sit on the mat on your buttocks, knees bent, feet flat on the floor.

5. Table Pose

From a sitting position, move your hands beyond the pelvic line and lower your palms to the floor, fingers pointing forward. As you inhale, pushing off the floor with your feet and palms, lift your pelvis, stomach and chest as high as possible until your body is parallel to the floor. Look at the ceiling, point your navel inward and tighten your gluteal muscles. Coming out of the asana, lower your pelvis onto the mat, lie on your back, straighten your legs, left hand along your body, and your right hand goes back behind your head. Roll over your right side and lie on your stomach, prepare for the next pose.

6. Dhanurasana (bow pose)

Take a lying position on your stomach: legs hip-width apart, arms along the body. Bend your knees and grab the outside of your ankles, pressing your big toes together. Tightening your gluteal muscles, inhale and lift your legs and chest off the floor. Look ahead, don't throw your head back. Exhale and lower your pelvis, hips and chest to the floor. Release your grip on your ankles and place your head on the floor, turning it in any direction. Move your pelvis from side to side, relaxing the sacrolumbar region. To exit the asana, release your ankles and lie on your stomach, push your palms off the floor, while exhaling, lift your body, kneel and sit on your heels.

7. Ushtrasana (camel pose)

From a sitting position on your heels, straighten up, your knees lying on the floor at the width of your hip joints. Place your toes on the floor. Tightening your gluteal muscles, begin to gently bend back while exhaling. Alternately place your palms on your heels. Your thighs and arms should be perpendicular to the floor. As you inhale, stretch your belly forward, opening your chest more and pointing it upward. Direct your gaze upward, neck muscles stretched. As you exhale, release your grip on your hands, straighten up and sit on your heels.

Physical education for blood vessels: regular exercise and movement are the best prevention!

Vascular dystonia is a common blood circulation disorder, the causes of which may be related to both genetic predisposition and external factors. Stress, lack of physical activity, smoking, consequences of past illnesses - all this leads to the fact that the blood vessels are in increased tone. The narrowing of the lumen leads to impaired blood supply and increased blood pressure, especially if there is a diagnosis, which significantly aggravates the course of these processes. Restoring proper blood circulation can help not so much as an active lifestyle and simple exercises for blood vessels.

Capillary training is a prerequisite for improving the vascular system

The smallest blood vessels are capillaries. They are responsible for the life of every cell of the body, delivering nutrients to it and freeing it from decay products. Capillaries permeate the entire human body, their total “length” is at least 60 thousand kilometers. If an obstacle is encountered in the path of blood flow in the form of an extremely narrowed vessel, then in the nearest cells there will be an accumulation of toxic decay products that will not be eliminated in a timely manner. This will lead to disease not only in the cardiovascular system, but also in other vital organs.

The Japanese scientist and healer Katsuzo Nishi called blood the “river of life” and created a whole system for healing the body through capillary training and exercises for:

• The simplest but most effective technique that can improve the condition of capillaries and blood circulation is vibration exercise. You need to do it in the morning, without getting out of bed. Raising your legs and arms up, you should simply shake them finely and frequently for 1.5 - 2 minutes. In addition to a kind of vibration massage of the capillaries, there is also a redistribution of lymphatic fluid, which helps cleanse the body of toxins and waste.
• Another exercise from Nisha’s arsenal is “Golden Fish”. Lying on a flat bed, you need to put your hands under your neck at the level of the fourth cervical vertebra, pull your toes towards you, and, straining very hard, reproduce small vibrating movements with your whole body, like a fish. This exercise helps get rid of excessive tone of the nerves located in the spine and promotes active blood circulation.

You need to train capillary vessels regularly, repeating the exercises twice a day - in the morning, after waking up, and in the evening.

Video: a set of exercises according to the Nishi system

How to get rid of cerebral vascular spasms

Poor circulation and the reasons why they occur. The clinical manifestations of spastic attacks are familiar to many. This

1. Regularly occurring changes in blood pressure;
2. Nausea, disturbances in speech and coordination of movements;
3. Tinnitus, memory impairment;
4. Fatigue and a sharp decrease in performance.

Vasospasm can be triggered by a stressful situation, a change in atmospheric pressure, or chronic diseases of the spine (for example). To minimize the risk of spasms, it is necessary to strengthen the blood vessels of the brain. This will be helped by a healthy diet, adherence to a work and rest schedule, medicinal herbs and special exercises.

To improve blood supply to the brain, daily gymnastics should include movements that require changing the position of the head - bending from side to side, rotating the head, flips and somersaults. When performing exercises, you must monitor your breathing and perform head movements smoothly, without jerking. If discomfort, darkening of the eyes, or severe dizziness occur, gymnastics should be interrupted and resumed after a short rest, reducing the intensity of movements.

A set of exercises to improve blood flow in the brain

• Performed standing, feet shoulder-width apart. Rotate your head clockwise and back for 2-3 minutes.
• I.P. - Same. Raise your hands up, interlace your fingers. Lean forward while performing “chopping wood” movements. Repeat 8 times.
• I.P. - Same. Swing your legs alternately: the left leg goes to the right hand, the right leg goes to the left hand.
• I.P. - the same, knees slightly bent. Stretch your arms to the sides and perform asynchronous rotations: rotate your left hand forward, your right hand back. Exercise improves memory and speed of thinking.
• I.P. – lying on your back, legs and arms extended along the body. Raise your legs straight as high as possible, supporting your lower back with your hands. Perform the “Birch” stand for up to 5 minutes.

Excellent gymnastics for the blood vessels of the brain is dancing. By performing dance steps, a person trains coordination, the blood is enriched with oxygen, and its circulation improves. The vessels of the brain become more elastic, their tone decreases. In addition, dancing is a great way to relieve emotional tension and get rid of stress. And this is a very significant factor in the improvement of brain vessels.

Video: a simple exercise to strengthen weak blood vessels

Strengthening the blood vessels of the legs - a confident step into a healthy life

The “payback” for walking upright is the increased load experienced by the veins of the legs. Weakness of the leg veins can lead to, and as a consequence, the occurrence of. There is no better way to prevent vascular diseases in the legs than movement. To reduce the load on the lower limbs, it is more effective to perform exercises in water. Swimming, water aerobics, taking balneological baths and even simply pouring cool water on your feet stimulates blood circulation and causes the blood vessels in your legs to contract and unclench with greater intensity. Such regular exercise for the vessels helps to strengthen them and makes the walls of the leg veins more elastic.

A set of exercises aimed at strengthening the blood vessels of the legs

• I.P. – standing on the floor, feet wider than shoulders. Bend forward and down, reaching the floor surface with your fingers. When performing bends, keep your legs straight.
• I.P. - sitting on the floor. Spread your legs as wide as possible, fold your arms at chest level, leaning forward to reach the floor with bent arms. Make sure your legs remain straight. After every 8-10 bends, take a minute break.
• I.P. - on my knees. Stretch your arms to the sides and start walking on your knees back and forth. If you are tired, lie down on the floor and restore your breathing.

Exercises to prevent venous insufficiency of the legs and varicose veins

Slow jogging is useful for improving the health of blood vessels in the legs. If you approach training without excessive fanaticism, dosing the intensity of the load and the duration of runs, then the benefits will be undoubted. Contraindications for training may include:

1. Eating shortly before a run;
2. Noise or buzzing in the ears;
3. Weakness in the legs;
4. Severely reduced blood pressure.

If you experience excessive fatigue or discomfort while jogging, it is better to stop, do a few breathing exercises to restore your breathing, and start walking. The intensity of training should be increased only when the body fully adapts to the increased physical activity.

Video: preventative exercises for legs

Healthy neck vessels are the key to good health

The neck is an extremely important part of the human body. It is here that the vital arteries are concentrated, through which the blood supply to the brain and spinal column occurs. Weakened neck muscles force a person to constantly strain to keep their head and back straight. This tension leads to compression of blood vessels and pinching of nerve endings. Hence – headaches, high blood pressure and other unpleasant symptoms.

By strengthening the neck muscles, you can restore the blood vessels in the neck and thereby get rid of ailments. Among the exercises, the main place is occupied by turns, tilts and rotations of the head. All movements should be performed extremely smoothly, not forgetting to monitor proper breathing. Chinese gymnastics, where there are no sudden and active movements, gives good results. Exercises for neck vessels and muscle strengthening can be performed both at home and at work - you do not need a specially equipped place for this.

Exercises to strengthen neck muscles

• Stand against a wall, trying to keep all parts of your body pressed tightly against the vertical surface. As you inhale, push yourself into the wall with all your might, tensing your neck muscles as much as possible. Hold your breath and maintain this position for 5-6 seconds.
• Sitting on a chair, you need to place your palm on your forehead and press hard, forcing your head to lean back. At the same time, straining your neck, you should resist the forward movement of your head. Such a “confrontation” with maximum tension should be held for 5-7 seconds, while breathing should be suspended. After the time has passed, exhale and rest for 10-12 seconds. Repeat movements 3 to 7 times.
• Similar movements are made with the head tilted forward and to the sides. This gymnastics is good because you can perform 1-2 exercises every hour during the day - this is extremely useful for dilating the blood vessels of the neck and brain.
• Slowly rotate your head in a semicircle, from one shoulder to the other, holding it in extreme positions. Repeat 8-12 times, gradually increasing the amplitude.

Video: exercises useful for VSD

How to train the heart and blood vessels?

In order to keep the blood vessels and heart in good condition for a long time, you need to pay maximum attention to their regular training. This is especially true for older people whose physical activity is reduced due to age. A sufficient amount of oxygen and feasible physical exercise - this should not be forgotten by older people.

Training the heart and blood vessels should begin in the morning, immediately after waking up. Rotating your hands and feet is an exercise that will make your blood flow “wake up” and the blood vessels will dilate. Bends, squats and turns of the body must be performed while constantly monitoring the heart rate. If the pulse of an untrained person is within 90-100 beats per minute, then his heart still does not receive enough oxygen and blood. As the degree of general physical activity increases, the heart rate also increases. Accordingly, the heart works more efficiently and receives a sufficient amount of blood due to the good functioning of the aorta.

Several exercises for the heart and blood vessels

• Rise on your toes and walk with your knees raised very high.
• The legs are at shoulder width. Hands rise upward, clasping hands together. When the body tilts to the right, the right leg is moved to the right. Try to perform the tilt as deeply as possible. Repeat the same movements to the left side. Perform 8-9 times, remembering to control your breathing.
• Extend your arms to the sides and rhythmically clap your palms on the opposite shoulder. Right hand - left shoulder, and vice versa. Keep your body straight. Increase repetitions and pace in the absence of unpleasant sensations in the heart area up to 50 times.
• Place your arms along your body, legs pressed tightly against each other. Make a full circle with your hands: back - up - forward. First carry out the rotation cycle in one direction, then change the direction to the opposite. Repetitions – from 10 to 50.
• Lying on your back, you need to raise your knees bent at an angle of 90° and imitate the movements of riding a bicycle. Do not hold your breath.
• While in a lying position, raise your outstretched legs to a height of 30-40 cm and make cross-shaped movements. Repeat 20-25 times.

Swimming, cycling, cardio exercises, and walking up the stairs help to actively train your heart. Just one thing should not be forgotten: the load should increase gradually. The main thing when doing exercises is not their quantity and intensity, but regularity. A strict cycle must be observed: load and relaxation. Then the muscle fibers of the heart will increase, the heart muscle and blood vessels will strengthen, and the benefits of training will become obvious.

Video: exercises to improve the cardiovascular system through muscles

Gymnastics for hypertension

Vascular training is especially important during. High blood pressure is often due to the fact that the walls of blood vessels lose their ability to relax and blood has difficulty “pushing” through the narrowed vessels. Adding to problems with high blood pressure are cholesterol levels on their walls. If you do not make any efforts to train slow-moving vessels, a chronic increase in pressure can lead to serious consequences.

Important! If you have hypertension, you should not perform bending, sudden swings of arms and legs, or all exercises that ensure blood flow to the head. You should not hold your breath while exerting muscle force - this can lead to an even greater increase in pressure.

Exercises for hypertensive patients

• Warm-up: walking around the room, with smooth turns of the body. The arms and legs perform non-sudden movements - short swings, bending, half-squats. When walking, you can perform circular movements with your pelvis. Duration – 5 minutes.
• Sitting on a chair, place your feet at a distance of 30-40 cm, raise your arms up. Lowering your arms down and moving them behind your back, bend forward towards your knees. At the same time, you need to keep your head straight, your gaze directed forward.
• Without rising from the chair, extend your arms straight to the sides, and at the same time raise your leg bent at the knee to your chest. At the same time, your arms are brought together in front of you, helping to hold the raised leg. Perform alternately with the right and left foot, 6-8 times.
• Hands to the sides - inhale, as you exhale, place your hands on your waist and tilt your body to the right. Repeat with a tilt to the left. You can perform the exercise both sitting and standing.
• Extend your arms to the sides, keep your body straight. Move your right leg clearly to the right, hold it at a height of 30-40 cm. Repeat the same movements with your left leg.

Video: exercises to normalize blood pressure

Breathing exercises

Breathing exercises greatly help to enrich the blood with oxygen, which is a natural factor. There are several practices of healing breathing exercises - Chinese Qigong gymnastics, Strelnikova breathing exercises, Buteyko deep breathing method, yoga. With all the variety of technologies, the principles of breathing are used with a great degree of similarity: a deep short breath through the nose, holding the breath and an almost imperceptible natural exit through the mouth.

During yogic breathing, inhalation is accompanied by protrusion of the abdomen, followed by exhalation after a pause - the abdomen is drawn in as much as possible. Several breathing exercises can reduce blood pressure and normalize vascular function. And mastering breathing practices will help you forget about hypertension for many years.

Video: breathing exercises for hypertensive patients

Therapeutic exercise after heart attacks and strokes

Physical exercise not only helps. Rehabilitation therapy in the post-infarction period involves the mandatory introduction of physical therapy exercises. The first complex of exercise therapy is prescribed to be performed while still in the hospital, under the supervision of a doctor. But even after discharge, the patient should perform special exercises daily, alternating between feasible exercise and relaxation, for at least half an hour. To restore the myocardium, a complete supply of blood and nutrients is required, and this requires feasible physical activity.

Exercises on a chair, consisting of alternately raising and lowering the legs and arms, are performed at a leisurely pace, with strict adherence to the rhythm of breathing. Walking in one place, bending to the right and left, swinging your legs - these exercises should be done while controlling your pulse. The heart rate should not rise above 120 beats per minute.

The damage suffered can also be compensated by using massage and exercise therapy. To restore the body's lost ability to move, it is necessary to exercise systematically and diligently. The first exercises will have to be done with an assistant, but after some time, the patient will be able to perform the complex selected by the doctor independently. During physical therapy, it is important to avoid overwork and excessive stress. Regularity and systematicity in exercise therapy classes can restore the joy of movement.

Video: a set of exercises after a stroke