Yoga to prevent atherosclerosis: Improve blood flow with Bhujangasana, Anulom Vilom, more

Benefits of Viparita Karani: Keeping your legs up the wall encourages venous return, reduces swelling in the lower limbs, and enhances circulation (Image: Canva)

Yoga asanas might seem like gentle stretches, but their impact on heart health can be powerful. As atherosclerosis, a condition where arteries become narrowed due to plaque buildup, continues to affect many, natural approaches like yoga are gaining attention. Through specific postures, breathwork, and stress-reducing practices, yoga supports better blood flow and could help prevent serious cardiovascular complications.

Atherosclerosis is often called the hardening of arteries, but the real issue is the narrowing caused by fatty deposits (plaque) that restrict blood flow. Over time, this can lead to high blood pressure, heart attacks, or strokes. “One of the biggest challenges is that people may not realise there’s a problem until there’s a crisis,” says Yoga expert Himalayan Siddhaa Akshar, author and founder of Akshar Yoga Kendraa. “Yoga can serve as a proactive tool, supporting healthy circulation, reducing inflammation, and improving vascular health before damage becomes serious,” he adds.

When arteries are healthy, blood can move freely and efficiently. “But once plaque builds up, the heart has to work harder, increasing strain and risk. Prevention begins with better daily habits, and yoga is one of them,” the expert says.

Also read | Benefits of yoga: 7 ways yoga asanas boosts physical, mental, psychological health

Benefit of Bhujangasana: Also called cobra pose, opens the chest and stimulates blood flow to the heart and lungs (Image: Canva)

Yoga asanas improve flexibility and mobility, which in turn support healthy blood flow. Controlled breathing (pranayama) ensures more efficient oxygen delivery and blood pressure regulation. Meditation and mindfulness lower stress, an often underestimated risk factor in Atherosclerosis.

“The body responds to chronic stress with hormones that constrict blood vessels. Yoga’s calming effects help keep these stress levels under control, protecting the heart,” explains Akshar.

In addition to improving circulation, yoga reduces inflammation and boosts parasympathetic nervous system activity, helping the body repair itself and manage chronic conditions more effectively, he says.

Also read | Best yoga practices: Add pranayama, meditation to your daily routine to beat stress, stay healthy

Akshar suggests the following yoga practices to prevent atherosclerosis:

• Viparita Karani: Keeping your legs up the wall encourages venous return, reduces swelling in the lower limbs, and enhances circulation.
• Bhujangasana: Also called cobra pose, opens the chest and stimulates blood flow to the heart and lungs.
• Anulom Vilom: Alternate nostril breathing balances the nervous system and supports cardiovascular health.
• Deep diaphragmatic breathing: Enhances oxygenation, reduces blood pressure, and supports heart function.
• Meditation or Yoga Nidra: Calms the mind and reduces cortisol, lowering cardiovascular risk over time.