Yoga for stroke: 6 poses to reduce your risk

Yoga for stroke: 6 poses to reduce your risk | XpertsReviews.com

Yoga is a great way to prevent a stroke. Here are some easy yoga poses that promote heart health and help maintain overall well-being.

From improving your circulation to managing your blood pressure, yoga is a great way to prevent a stroke. A stroke occurs when blood flow to the brain is interrupted. This may be due to a blocked or ruptured artery. Even if it doesn’t block it, yoga can help reduce the risk. Specific yoga poses, when performed regularly and correctly, can strengthen your cardiovascular system, improve your balance and reduce stress, all important factors in preventing strokes. Although not a miracle cure, yoga has been shown to have a significant impact on cardiovascular health.

What is a stroke?

Stroke is a serious health problem that occurs when blood flow to the brain is interrupted or decreased. This can happen when a blood clot blocks an artery (ischemic stroke) or a blood vessel ruptures (hemorrhagic stroke). When brain cells are deprived of oxygen and nutrition, they express several symptoms, including weakness, numbness, difficulty speaking, and vision problems. Strokes can have lasting effects, including paralysis and cognitive damage. A study published in the journal Abingdon Medicine found that stroke is the second leading cause of death and disability worldwide. Stroke is not a single disease, but can be caused by various risk factors, pathological processes and mechanisms. Hypertension is the most important modifiable risk factor for stroke, but its impact varies by subtype.

What causes a stroke?

Several factors can increase the risk of stroke, as revealed by a study published in the International Journal of Molecular Sciences. Managing these conditions can help prevent a stroke.

  • High blood pressure: This is a major risk factor that can damage blood vessels, leading to blockages or ruptures.
  • Heart disease: Conditions such as coronary heart disease and atrial fibrillation can increase the risk of stroke.
  • High cholesterol: High cholesterol levels can contribute to plaque buildup in the arteries, leading to blockages.
  • Diabetes: Diabetes can damage blood vessels and increase the risk of clotting.
  • Smoking: Smoking damages blood vessels and increases the risk of blood clots.
  • Obesity: Excess weight can increase the risk of high blood pressure, heart disease and diabetes.
  • Family history: A family history of stroke may increase your risk.
  • Age: The risk of stroke increases with age.

How can yoga help prevent a stroke?

Yoga offers a comprehensive approach to reducing the risk of stroke by addressing several key factors. A study published in Evidence-based complementary and alternative medicine found that yoga can be a clinically beneficial self-administered therapy for stroke rehabilitation. “Regular yoga practice can help lower blood pressure, improve blood circulation, and improve cardiovascular health. Additionally, yoga can reduce stress, which is a significant risk factor for stroke. By improving flexibility, balance and coordination, yoga can also help prevent falls, a common cause of head injuries that can lead to stroke,” says yoga expert Himalyan Siddhaa Akshar. Additionally, yoga can promote a healthy lifestyle, including a balanced diet and regular physical activity, which are essential for reducing the risk of stroke.

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The Best Yoga Poses to Prevent a Stroke

Here are some of the best yoga poses that you can incorporate into your fitness routine to prevent the risk of stroke:

1. Downward facing dog pose or adho mukha svanasana

This pose helps improve blood flow to the brain and strengthen the upper body.

How to do it:

  • Start on all fours.
  • Spread your fingers wide and press your palms firmly onto the mat.
  • As you exhale, lift your knees off the floor and push your hips back.
  • Try to bring your heels toward the mat, but don’t worry if they don’t touch.
  • Press your chest toward your thighs and reach your heels toward the ceiling.
  • Keep your head between your arms and look toward your feet or belly button.

2. Tree pose or vrksasana

Balancing on one leg improves concentration, coordination and stability, which can help prevent falls.

How to do it:

  • Start in mountain pose (tadasana). Stand straight with your feet together and your arms at your sides.
  • Shift your weight to your left foot and lift your right foot.
  • Place the sole of your right foot against the inside of your left thigh, just above the knee.
  • Press your right foot against your thigh and your thigh against your foot to create a stable base.
  • Bring your hands together in front of your chest in a prayer position (Anjali Mudra).
  • Once you are balanced, extend your arms above your head.
  • Hold the pose for several breaths, then repeat on the other side.

3. Warrior pose II or virabhadrasana II

This pose strengthens the legs, improves balance and increases cardiovascular health.

How to do it:

  • Start in mountain pose (tadasana). Stand straight with your feet together and your arms at your sides.
  • Step your right foot back about 4 feet and turn it 90 degrees to the right.
  • Tilt your left foot slightly inward.
  • Extend your arms out to the sides, parallel to the floor.
  • Bend your right knee until it is directly above your right ankle.
  • Keep your left leg straight and your back heel on the floor.
  • Look at your right hand.

4. Bridge pose or Setu bandhasana

This pose helps improve blood circulation to the brain and strengthens the back.

How to do it:

  • Lie on your back with your knees bent and your feet flat on the floor, hip-width apart.
  • Press your feet on the floor and lift your hips off the mat.
  • Interlace your fingers under your pelvis and press your arms into the floor to lift your hips higher.
  • Keep your thighs and the insides of your feet parallel.
  • Hold the pose for several breaths, then gently lower your hips toward the mat.

5. Cobra pose or bhujangasana

This pose helps strengthen the back and improve flexibility. Discover other yoga asanas for back support.

How to do it:

  • Lie on your stomach with your legs extended back and your feet hip-width apart.
  • Place your palms flat on the floor, directly under your shoulders.
  • Press your palms into the floor and slowly lift your chest off the mat.
  • Keep your hips pressed against the floor and your legs straight.
  • Look straight ahead or slightly upward.
  • Hold the pose for several breaths, then gently lower your chest toward the mat.

6. Child’s pose or balasana

This pose is a gentle resting pose that helps relax the body and mind.

How to do it:

  • Kneel on the floor with your big toes touching.
  • Sit back on your heels and lower your torso toward the floor.
  • Extend your arms in front of you, palms down.
  • Place your forehead on the mat.
  • Close your eyes and breathe deeply.

7. Corpse pose or savasana

This pose is a deep relaxation pose that helps reduce stress and improve sleep.

How to do it:

  • Lie on your back with your legs extended and your arms at your sides.
  • Close your eyes and relax your whole body.
  • Release any tension in your muscles and let your body become heavy.
  • Focus on your breathing and let it flow naturally.
  • Stay in the pose for several minutes or as long as you feel comfortable.
A representative image of a brain
A stroke occurs when blood flow to the brain is interrupted or decreased. Image provided by: Freepik

Are there any side effects to these yoga poses?

Although yoga is generally safe and beneficial, some poses can have potential side effects, especially when not performed correctly or in people with underlying health conditions. Here are some potential side effects:

  • Injury: Improper alignment or overexertion can lead to injuries, such as strains, sprains, or torn muscles.
  • Vertigo or dizziness: Inversions, such as handstands and shoulder stands, can cause dizziness or dizziness if not done correctly or if you have underlying conditions like low blood pressure.
  • Pain: Some poses, especially backbends, may be uncomfortable or painful for people with back injuries or other problems.
a woman doing yoga
Yoga helps improve balance and reduce stress, which is ideal for preventing a stroke. Image provided by: Freepik
  • Exacerbation of existing conditions: People with certain health conditions, such as high blood pressure or arthritis, may need to modify or avoid certain poses to avoid exacerbating their symptoms.
  • Overheated: Some yoga practices, especially in hot environments, can lead to overheating and dehydration.

It is important to listen to your body and avoid exceeding its limits. If you feel any pain or discomfort, stop the pose and rest. If you have any concerns or underlying health conditions, consult a healthcare professional before beginning a new yoga practice.

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