There are some foods that you can consume that really help with Heart health.
Oatmeal: (not instant) Starting your day off with a bowl of oatmeal can keep you full for hours, and it also has of omega-3 fatty acids, folate, and potassium. With all of these ingredients and its high content of fiber this food can help lower levels of bad cholesterol and keep those necessary arteries clear.
Avocado: This food can be put into salads, sandwiches, smoothies, and any other recipe to help make it more heart healthy. Avocado has heart healthy fats that can help lower LDL levels (also known as bad cholesterol). Dr. Sinatra states "Avocados allow for the absorption of other carotenoids—especially beta-carotene and lycopene—which are essential for heart health." (Health.com)
Berries: Any type of Berry that you can get your hands on are great for your heart. Whether it be Strawberries, Blueberries or any other Berries they are all filled with inflammatory that can protect you from cancer and heart disease. (Healthyliving.com)
Balance:
Cobra Pose: This is a pose that anyone, no matter if you practice yoga or not, can do anywhere. This pose requires you to lay on the ground on your stomach with your toes pointed and your elbows hugged into your back body. After you are laying on your stomach, press your legs and feet firmly into the ground and begin to straighten your arms. Feel free to straighten your arms as much as possibly without putting too much tension onto your back. Lift through your chest and really focus on expanding your chest with each breath. Holding this pose for around 15-30 seconds is a great first repetition. Once you are complete, lower yourself to the floor. Feel free to complete this pose as many times as you would like.
Chair Pose: Many of you may have done this pose before, but it is one that is great for stimulating the heart and diaphragm. When getting into this pose stand up straight with both of your big toes touching one another and your hands above your head with palms touching. Then, bend your knees and try to bring both of your thighs parallel to the floor. Feel free to bend your knees to the extent that you feel comfortable. This pose really works your leg muscles, you will be able to feel it when you get into the pose. One thing to pay attention to in Chair Pose is the position of your tail bone. You do not what is called a "duck butt" where you are sticking your butt out in this pose. To steer away from duck butt you can draw your tailbone toward the floor and focus on keeping your lower back long. Hold this pose for 30 seconds and then release into a forward bend. This pose can be held for a longer period of time, I have had to hold this pose up to five minutes. It does take a lot of concentration, but I know you can do it!
Easy Pose: Yes, that is the true title of this pose. Many people who do not know a lot about practicing Yoga think that this pose is a majority of our practice, when in reality we are always flowing in and out of poses.
This is a pose that everyone can take throughout the day to quiet the mind and slow down your heart. All you need to do in this pose is sit on the ground and cross both legs in front of you. I was taught to call this in my Elementary years "cris-cross applesauce" when crossing both legs in front of my while sitting. Once both of your legs are crosses, place both hands on you knee and have your thumb and index finger touch one another. The last step in this pose is to close your eyes and take a few long, deep breaths. Really focus on filling your lungs to their full capacity. In our regular breathing routine we only truly use 45% of our lung capacity, this means that we are taking shallow breaths when we should be really taking fuller deeper breaths. Try not to think about anything but filling your lungs to their full potential. You may stay in this pose for as long as you would like.
Thanks for reading!
Namaste
No comments:
Post a Comment