Cardiac Yoga

By Barb Palar and Sally Finder-Koziol

If you have time for only one cardiac yoga pose, try the sun salutation. This version works well for beginners as well as those with heart problems.

1. Sit up straight in a chair with your feet together and your palms together in front of your chest. Relax and begin to inhale.

2. Continue inhaling as you raise your arms overhead. Stretch your arms back as you lift them, allowing your chest to expand. Press palms together above your head and look up. Stretch up and hold the position for a few seconds.

3. Breathe out as you bend forward from the waist, moving your arms down so your hands are at the sides of your feet.

4. Sit upright, grasping the sides of the chair with your hands. Slightly arch your back while stretching your right leg in front of you, toes pointed.

5. Breathing out, bring your knee toward your chest, wrapping your hands around the knee. Bend forward, bringing your head toward your knee.

6. Release your leg, bringing your foot to the floor. Grasp the sides of the chair while slightly arching your back.

7. Repeat steps 4–6, with your left leg. Bend forward as in step 3. Then sit upright, raising your arms overhead, palms together. Gently arch your back. Bring your hands in front of your chest. Inhale and exhale deeply for several breaths.