Best Morning Routine to Improve Cardiac Health | Dr. Hansaji Yogendra

Transcript

Namaskar Cardiac health is a growing concern nowadays.
Not just elders but even young people at the age of 30-40 are facing cardiac problems.
Imbalance and block in our energy and blood vessels or even our hectic lifestyle, stress,
wrong habits are leading to a negative impact on our heart. So, what can be done to prevent
heart ailments, lets discuss some simple and effective morning routines to keep cardiac
problems away. First
Start with simple stretches in bed. Do easy stretches like Yastikasana, Bhadrasana, Pavanmuktasana
with one leg, lying down in Dhradasana position on the side and lifting leg up and down 10
times and Pranayama No.4 – Abdominal breathing. These techniques will improve your bowel movement,
the peristalsis movement would be much better, as well as relax all muscles and above all
it will enhance circulation to the heart region. Number 2
Sip warm water, after doing these stretches, get up from the bed. Always get up from the
side, taking support of the hand in getting up and drink a glass of warm water sip by
sip. This will help improving your digestion, elevate acidity and prevent any gastric exertion
on your heart. To increase the advantage of warm water, squeeze one lemon and add a teaspoonful
of honey in it. Number 3 - Meditate
Once you have a glass of warm water, sitting in a quiet corner, meditate yourself. Just
close your eyes for a few minutes and focus on your breath. This will help you to be focused
on present moment and let go of all your negative feelings, anxiety and tension. Stress is the
major cause of all the cardiac problems and here is meditation, which is going to help
you release the stress, tension, anxiety. Number 4 In morning eat dry fruits and nuts. Now to
energize your body after long fast at night, eat some nuts that are extremely healthy for
heart. Eat five almonds soaked overnight. Remove the skin and chew them nicely. Eat
a date, one apricot and one walnut. 5th point
Go for a walk. Once you feel energized after having nuts and dry fruits go for 20 to 30
minutes of walk. Walk at a comfortable pace don't rush yourself. If you can't go out for
a walk in your own house, in rooms, take rounds but see that it is a walking time. Walk systematically.
Enjoy your walk and once in a while, stand and breathe deeply. If you feel breathless,
take a pause and sit down. Sit quietly till the breathlessness goes away, then again walk.
Walking is a very good cardio exercise. It can improve your cardiorespiratory function
and fitness. 6th Point Relax after your walk. Just lie down in Shavasana
and relax. Close your eyes for ten minutes and focus on different parts of your body
and see that every part is relaxed. Practicing Shavasana regularly will help you to remain
calm and composed in your mind throughout the day. Your body also will be prepared to
handle the stress of the day very easily. 7th
Eat a heart healthy breakfast. Now, after all these activities, have a healthy breakfast
to boost your stamina and energy and this would definitely help in a healthy heart.
In breakfast, Omega three fatty acids if you take that would promote your heart health.
It would help lowering your blood pressure, Triglyceride, blood clotting and the risk
of strokes and even heart failure. Flaxseeds are rich in Omega three fatty acids. Having
one to two tablespoons of flax seed in your morning breakfast, either eating directly
or mixing with your porridge would help tremendously. In morning breakfast along with the nuts,
try and eat something like poha or upma or porridge, maybe oatmeal or anything out of
this but mix one to two tablespoon of flax seeds in any of these things and have it,
this would definitely prevent heart problems, even heart attacks. Along with morning heart healthy routines,
stay away from certain things, which will indirectly harm your body. In the morning
rushing to take bath and going to work avoid. If you have to rush to work, then don't take
bath in the morning take bath in the evening. Taking bath in the morning and rushing to
work will not help. After bath, person is supposed to rest for 15-20 minutes and then
go to work. So if this is not possible, you are in a hurry, better take bath in the evening. Engage your mind and focus on positive things,
positive thoughts will help change your mind. Yoga believes that root cause of all the disease
lies in mind and then it manifests in the body. One should start focusing on good things;
bad things will become insignificant for you. Try all these things and be healthy. Namaskar