5 Effective Yoga Mudras For Your Healthy Heart

Learn hand gestures that can work wonders for your cardiovascular well-being.

Reviewed by Sri Yogi Anand, E-RYT 500
By Shirin Mehdi

A well-designed exercise routine, along with a proper diet, is crucial for keeping your heart healthy. But here is a tip! You can start doing some yoga 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 five such mudras and explains how to do them and how they impact your heart. Let’s get started!

5 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:

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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 attack.

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 hypertension should practice this for 30 minutes a day, divided into two equal sessions.

2. Prana Mudra – The Mudra Of Life:

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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.

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:

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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:

Image: Shutterstock

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.

5. Ganesha Mudra:

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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 strengthens your heart. A fabulous way to de-stress the distress filled in the heart chakra, it acts as an effective first aid in scenarios of myocardial infarction.

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.

The five yoga mudras mentioned above can keep your heart healthy. They can help lower bad cholesterol levels and reduce the risk of life-threatening conditions like myocardial infarction and angina. So, start practicing these mudras daily at your home to keep your heart healthy and in good shape. Also, maintain an active lifestyle as well as a healthy diet. Regular aerobic activities and meditation have been shown to improve heart health. And do not forget to consult a doctor for regular checkups.

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.

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Shirin is a writer and a fashion designer. She specializes in writing articles on yoga and has extensive knowledge about... more

Sri Yogi Anand

(E-RYT 500, YACEP)
Sri Yogi Anand is well-versed in the practical and philosophical aspects of yoga and spirituality. He has been teaching yoga... more

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