Heart health is influenced by several aspects of everyday life, including physical activity, breathing, rest, nutrition and emotional balance. Yoga can bring greater awareness to these areas through breathing exercises, movement, meditation, mudras and other practices.
According to yoga and spiritual leader Himalayan Siddhaa Akshar, founder of Akshar Yoga Kendraa, a committed 15-minute practice can be incorporated into a daily routine. Walking, running and other physical activities can also form part of a broader approach to cardiovascular wellbeing.
Start with pranayama
Breathing is an important part of yogic practice. Pranayama can help develop a more conscious relationship with the rhythm of the breath.
The source recommends practising Nadi Shodhana Pranayama for 3 to 5 minutes, using alternate nostril breathing to make the breath steady and measured.
Bhramari Pranayama can also be included for around 5 to 7 rounds or 2 to 3 minutes. It involves a prolonged exhalation accompanied by a gentle humming vibration and can be practised towards the end of a breathing session.
Surya Nadi and Chandra Nadi practices may also be introduced under appropriate guidance, depending on the individual’s requirements and the time available for practice.
Add mudras to your routine
Mudras can be practised alongside pranayama or meditation. The source suggests Hridaya Mudra for around 3 to 5 minutes, with relaxed breathing and focused awareness around the heart area.
Prana Mudra can also be practised for around 3 to 5 minutes. According to the source, regular mudra practice can take yoga beyond physical exercise and towards a more contemplative experience.
Spend a few minutes in meditation
Meditation is described as another integral part of a balanced yogic lifestyle. It can be practised after pranayama to bring greater stillness and inward awareness.
The practitioner can sit comfortably with the spine straight and observe the natural flow of the breath. The source also mentions Siddhohum Meditation practices, which bring together breath, movement, energy, sound and awareness within the wider context of Himalayan meditation practices.
Turn walking into a conscious practice
Walking can also become part of a short daily routine. A 10 to 15-minute healing walk can involve conscious attention to posture, footsteps, breathing and the surrounding environment.
According to the source, this combines movement with mindfulness and can be a way to add activity to a sedentary lifestyle.
On appropriate days, brisk walking or running for 20 to 30 minutes, depending on fitness and health status, can also be used as additional regular cardiovascular activity.
Use vibration and sound practices
Sound and vibration also have a place in Himalayan yogic traditions. Bhramari, mantra chanting and practices involving AUM vibration can be included for around 2 to 5 minutes.
The source explains that humming or chanting can bring awareness to the breath and internal experience. These practices can also help transition from activity towards meditation and physical stillness.
Make 15 minutes part of a wider routine
A short yoga routine can also include Himalaya Pranam and Sukshma Vyayama, or individualised yoga asanas depending on a person’s capacity.
Practices such as Tadasana and Bhujangasana can form part of a longer yoga sequence, while Siddha Abhyaas can introduce practitioners to a deeper integration of movement, breath, energy, sound and awareness.
The key message is that the value of a short practice comes from making it consistent. A daily 15-minute routine combining pranayama, mudras, meditation, vibration and conscious movement can be used alongside healing walks, running or longer physical activity at different points through the week.
According to the source, bringing these practices together can offer a more well-rounded approach to heart health, cardiovascular wellbeing and overall health by combining the physical and subtle aspects of yoga in everyday life.
Also read:
How intuition can guide you when logic has no clear answer? Spiritual coach explains
