Power yoga, hot yoga and Bikram yoga have grown in popularity in recent years. These types of yoga involve doing conventional yoga poses at a faster pace or in rooms heated to high temperatures. But you don’t need to work up a sweat during yoga to see cardiovascular benefits.
In fact, a slower, more meditative yoga experience can improve your mind-body connection and your mental health. This can reduce stress and lower your resting heart rate and blood pressure. Research also suggests that practicing mindfulness may even reduce your risk of heart disease.
What the Science Says
Yoga got its start more than 5,000 years ago in India, where the practice was part of a ritual to bring balance to the mind and body. Today, we find that yoga continues to be beneficial in even more important ways.
Researchers report benefits such as lower blood pressure, decreased stress, improved mental health and improved quality of life.
“Yoga practices, including meditation, relaxation, yoga postures, breathing and integrated practices, appear to improve [heart rate variability],” concludes one overview. In 2017, while also urging further research, the American Heart Association wrote, “Studies of meditation suggest a possible benefit on cardiovascular risk.” Yoga may also help patients with heart disease by improving their quality of life and reducing the risk of heart attacks or other conditions.
How to Get Started With Yoga
One great aspect of yoga is that almost anyone can do it. Different types of yoga are designed for different types of bodies, and a good yoga teacher will help you make the most of your practice in a way that considers your level of physical fitness.
To get started, you will need a non-slip exercise mat and clothes that will remain in place while you stretch into the different yoga poses. Yoga classes can be expensive, but your local gym, community center or senior center may have more affordable options.
If you can’t find a class nearby, there are thousands of online classes (free and paid) on sites like YouTube and on various fitness apps. Look for classes or videos that are labeled “beginner’s yoga,” “gentle yoga,” “yin yoga,” “restorative yoga,” or “hatha yoga.” Those classes tend to be slower-paced and focus more on deep breathing while stretching and not pushing your body beyond its limit.Â
If you have high blood pressure or heart disease, you should avoid hot yoga and talk to the instructor about whether certain poses are safe for you. You should also talk to your primary care provider before starting a yoga program.
Going Beyond Yoga
If yoga’s not your thing, you still have options to deepen your mind-body connection. These include:
- Basic meditation. If you can sit still, you can meditate. Teaching yourself to focus isn’t always easy, but guided meditations online, in apps, or at your library can help you get started. Ease into the routine with just five minutes of meditation daily, working up as your time (and focus) allows. Try this one led by one of our experts.
- Pilates. Not only does Pilates strengthen muscles and improve balance, but it can also have beneficial cardiovascular impacts.
- Qigong. This ancient Chinese practice mixes deep breathing and slow body movements to restore energy and develop focus.
- Tai chi. As a type of qigong, tai chi can help improve balance and decrease stress.
- Walking meditation. Also called Zen walking meditation or kinhin, this practice involves walking slowly and contemplatively in a peaceful place.
Cardiovascular Exercise Can Be Meditative Too
While learning to quiet and calm the mind is an important part of alleviating stress to improve heart health, many people also find a mind-body exercise connection while doing vigorous cardiovascular activities. Repetitive motion exercises like rowing, running, swimming and even brisk walking can clear your head while also improving your heart rate and blood pressure.
Once you get started with your mind-body exercises, you may need advice about other ways to improve your heart health. The cardiovascular team at the University of Maryland Medical System can help. Talk to a heart expert today.
More to Read
- Yes, Meditation Can Help Lower Your Blood Pressure
- Guided Meditation: A Daily Exercise to Reduce the Stress, Anxiety, and Depression in Your Life
- Artful Meditation: A Handful of Gratitude
Medically reviewed by Ginny Jump, CRNP.
