On a stretch: the benefits of yoga can be heard heart

As an avid yoga long, I'm always happy to know recently attributed to this ancient practice benefits. Yoga for a few hours each week helps to feel calmer and more balanced, both physically and mentally. Now new research suggests that my habit can also help my heart.

A recent study of yoga and cardiovascular disease, published in the European Journal of Preventive Cardiology suggests that yoga may help lower risk than a conventional exercise, such as heart disease fast walk.

As I wrote in the April issue of the Harvard Heart Letter, reviewed studies examining different types of yoga, including softer and stronger forms. Participants were young and healthy elderly individuals with special health problems. In general, people who took yoga classes reported improvements on a number of factors that affect the risk of heart disease. They lost an average of 5 pounds, shaved five points off your blood pressure and reduced their levels of bad LDL cholesterol by 12 points.

The results did not surprise Dr. Gloria Yeh, Associate Professor of Medicine at Harvard Medical School and co-author of the study. "Yoga is unique because it incorporates exercise, breathing and meditation," says Dr. Yeh. As she explains, each of these elements positively affects cardiovascular risk factors, so that the combination of them was necessary to make a profit. In addition, two other ancient practices that link, slow, fluid movements with deep breathing - tai chi and qigong - seem to offer similar benefits.

Performing a variety of postures and stretching exercises yoga smooth muscles. This allows them to be more sensitive to insulin, it is important to control blood sugar. Deep breathing can help lower blood pressure. Notice the calming meditation, yoga another key, calm the nervous system and relieves stress. These improvements can help prevent heart disease, and can certainly help people with cardiovascular problems.Most yoga classes end with a few minutes of meditation, he often does when he's lying on his back, eyes closed is. This position is called savasana. Some teachers say that yoga stretches and postures release energy, which makes it easier to relax into a meditative state. Certainly I think that's true. When I meditate, I still remember that one of my favorite teachers used to say at the beginning of savasana "Nowhere to go nothing to do Relax ..."

Because yoga is more interesting than many other types of exercise and is easily modified, is perfect for people who would otherwise be wary of exercise, says Dr. Yeh. It can be a good addition to cardiac rehabilitation can help people recover from a heart attack or heart surgery. Christie Kuo, Harvard nurse affiliated with the Massachusetts General Hospital, integrates yoga cardiac rehabilitation and prevention of heart disease he teaches.

Muscle stretch encouraged by yoga postures is a good way to cool off after walking, cycling, or other aerobic conditioning, Kuo says, while deep breathing and meditation help. "Paying attention to your breathing is important for part of the rehabilitation of strength training. And attention and awareness of meditation can help deal with the stress of their disease, to eat healthier and sleep more soundly, everything that helps your recovery, "she said.  

If you are new to yoga, consider starting a beginner or a kind of "soft", especially if you are over 65 or have a medical condition. Two of the most popular forms of yoga taught in the United States, Hatha and Iyengar, are good choices for beginners. Hatha yoga is gentle, slow movement, smooth, with a focus on integrating breathing with movement. Iyengar is similar, but focuses more on body alignment and balance, and use accessories like belts, blankets and blocks.

The National Center for Complementary and Holistic Health offers advice on choosing a yoga teacher or alternative therapy. I think a good teacher always asks, "Are there injuries or conditions that you must know before you start?" Best interview with each student personally when people roll their mats and configure. If possible, try a few different classes with different teachers to find the best option for you.