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Celebrating International Day of Yoga With Bhujangasana for Healthy Heart

As we approach the International Day of Yoga on June 21st, there’s no better time to explore the profound benefits of this ancient practice. Yoga has gained immense popularity worldwide in recent years, with millions embracing its holistic approach to physical, mental, and spiritual well-being.

In this detailed article, we take You through the significance of the International Day of Yoga, examine trending yoga practices, and focus on heart-healthy poses like Bhujangasana (Cobra Pose) that can transform your health and vitality.

Also Read-Naked Yoga: 5 Reasons To Try It

The Rise of Yoga: A Global Phenomenon.

Yoga’s popularity has skyrocketed in recent years, with the global yoga market expected to reach $66.2 billion by 2027, according to Allied Market Research. This surge in interest is driven by growing awareness of yoga’s health benefits, increased stress levels in modern society, and a desire for holistic wellness practices.

Google Trends data shows consistent growth in yoga-related searches over the past 5 years, with notable spikes around International Day of Yoga each June. Popular search terms include “yoga for beginners,” “yoga for back pain,” and “yoga for stress relief,” indicating a diverse range of motivations for practicing yoga.

International Day of Yoga: Uniting the World Through Ancient Wisdom.

The International Day of Yoga, celebrated annually on June 21st, was established by the United Nations General Assembly in 2014. This global event aims to raise awareness about the many benefits of yoga and promote its integration into people’s daily lives.

Each year, the day is marked by mass yoga sessions, workshops, and events worldwide. The 2024 theme, “Yoga for Humanity,” emphasizes yoga’s role in promoting physical and mental well-being during challenging times, such as the ongoing global health crisis.

The Heart of the Matter: Yoga for Cardiovascular Health.

Yoga for Cardiovascular Health

One of the most compelling reasons to practice yoga is its potential to improve heart health. A growing body of research suggests that regular yoga practice can have significant cardiovascular benefits:

  • A 2020 meta-analysis published in the Journal of the American Heart Association found that yoga was associated with significant improvements in systolic and diastolic blood pressure, as well as reductions in LDL cholesterol and body mass index.
  • Another study published in the European Journal of Preventive Cardiology in 2022 showed that yoga practice was linked to a 15% reduction in the risk of cardiovascular disease compared to no exercise.
  • Research from the Harvard Medical School suggests that yoga’s stress-reducing effects may play a crucial role in protecting heart health by lowering inflammation, a key risk factor for heart disease.

Bhujangasana: The Heart-Opening Cobra Pose.


Among the many yoga poses beneficial for heart health, Bhujangasana (Cobra Pose) stands out for its ability to open the chest, improve spinal flexibility, and stimulate the cardiovascular system. This backbend pose is named after the cobra snake, as the practitioner’s upper body resembles a cobra with its hood raised.

  1. Benefits of Bhujangasana for Heart Health.

    One of the most significant benefits of practicing Bhujangasana regularly is its positive impact on heart health. Here’s how this asana can help keep your heart healthy and happy:

    1. Improves Blood Circulation.

    Bhujangasana helps improve blood circulation throughout the body by opening up the chest and allowing for deeper breathing. When you lift your chest off the ground and roll your shoulders back, you create more space for your lungs to expand, enabling them to take in more oxygen. This increased oxygen supply is then carried by the blood to various organs, including the heart, thereby improving overall circulation.

    A 2014 study published in the International Journal of Yoga found that practicing yoga, including poses like Bhujangasana, can lead to significant improvements in cardiovascular endurance and overall fitness levels.

    2. Reduces Stress and Anxiety.

    Stress and anxiety are major contributors to heart disease, and practicing yoga has been shown to help alleviate these mental health concerns. Bhujangasana, in particular, is known for its calming and stress-relieving effects.

    When you focus on your breath while holding the pose, you activate your parasympathetic nervous system, which helps reduce stress hormones like cortisol. This, in turn, lowers your heart rate and blood pressure, reducing the strain on your cardiovascular system.

    3. Strengthens the Heart Muscle.

    Bhujangasana is a gentle backbend that engages multiple muscle groups, including those in your back, chest, and abdomen. As you lift your chest off the ground and hold the pose, you strengthen these muscles, which in turn helps support your spine and improves your posture.

    A strong and flexible spine is essential for maintaining proper alignment and reducing the risk of back pain, which can negatively impact your heart health. Additionally, engaging your abdominal muscles in Bhujangasana helps tone your core, further supporting your spine and improving overall stability.

    4. Stimulates the Thyroid Gland.

    The thyroid gland, located in your neck, plays a crucial role in regulating your metabolism and heart function. When you practice Bhujangasana, you gently compress and stimulate your thyroid gland, which can help improve its functioning.

    A healthy thyroid gland ensures that your metabolism is running efficiently, which in turn helps maintain a healthy weight and reduces the risk of obesity-related heart problems..

How to Practice Bhujangasana Safely and Effectively.

Now that you know the incredible benefits of Bhujangasana for your heart health, let’s dive into how you can practice this asana safely and effectively:

1. Warm-Up.

Before attempting Bhujangasana, it’s essential to warm up your body with a few gentle stretches and movements. You can start with some simple neck rolls, shoulder rotations, and cat-cow stretches to loosen up your spine and prepare your body for the backbend.

2. Proper Alignment.

To ensure you’re practicing Bhujangasana correctly, focus on maintaining proper alignment throughout the pose. Here are some key points to keep in mind:

  • Keep your feet hip-distance apart and press your toes into the mat
  • Place your palms flat on the ground directly under your shoulders
  • As you inhale, lift your chest off the ground while keeping your pelvis and legs pressed into the mat
  • Keep your elbows slightly bent and hug them close to your body
  • Roll your shoulders back and down, away from your ears
  • Gaze forward or slightly upward, keeping your neck long

3. Breathe Deeply.

Breathing is a crucial aspect of any yoga practice, and Bhujangasana is no exception. As you hold the pose, focus on taking deep, slow breaths through your nose. Inhale as you lift your chest, and exhale as you release the pose. This conscious breathing will help you stay present in the moment and reap the full benefits of the asana.

4. Listen to Your Body.

Every body is different, and it’s essential to listen to yours as you practice Bhujangasana. If you feel any pain or discomfort, especially in your lower back, it’s okay to modify the pose or come out of it entirely. You can try placing a folded blanket under your pelvis for added support or practicing the pose with your forearms on the ground instead of your palms.

Remember, yoga is not about pushing yourself to your limits but rather about finding a balance between effort and ease.

5. Hold and Release.

Once you’ve found a comfortable position in Bhujangasana, hold the pose for 15-30 seconds, or for as long as you feel comfortable. As you release the pose, slowly lower your chest back to the ground and rest your forehead on the mat. Take a few deep breaths here, allowing your body to relax and absorb the benefits of the asana.


While Bhujangasana is generally safe for most practitioners, it’s important to approach the pose mindfully:

  • Those with back injuries, herniated discs, or recent abdominal surgery should consult a healthcare professional before attempting this pose.
  • Pregnant women should practice a modified version or avoid the pose entirely, especially in later stages of pregnancy.
  • If you experience any pain or discomfort, especially in the lower back, ease out of the pose gently and consult a qualified yoga instructor for guidance.

Beyond Bhujangasana: Other Heart-Healthy Yoga Poses.

While Bhujangasana is an excellent pose for heart health, incorporating a variety of yoga poses into your practice can provide comprehensive cardiovascular benefits. Here are some other heart-healthy poses to consider:

  1. Ustrasana (Camel Pose): This deep backbend opens the chest and stimulates the thyroid gland, which plays a role in regulating heart rate.
  2. Setu Bandhasana (Bridge Pose): By elevating the hips and chest, this pose improves blood flow to the upper body and can help regulate blood pressure.
  3. Adho Mukha Svanasana (Downward-Facing Dog): This inverted pose encourages blood flow to the brain and upper body, potentially improving circulation.
  4. Virabhadrasana II (Warrior II Pose): This standing pose strengthens the legs and core while opening the chest, promoting overall cardiovascular fitness.
  5. Matsyasana (Fish Pose): Another chest-opening pose that can improve posture and stimulate the thyroid and parathyroid glands.

The Holistic Approach: Yoga Beyond Physical Postures.

While asanas (physical postures) like Bhujangasana are a crucial component of yoga practice, it’s important to remember that yoga encompasses much more than just physical exercise. The holistic approach of yoga includes:

  1. Pranayama (Breathing Techniques): Controlled breathing exercises can help reduce stress, lower blood pressure, and improve heart rate variability.
  2. Meditation: Regular meditation practice has been shown to reduce stress, anxiety, and depression, all of which are risk factors for heart disease.
  3. Mindfulness: Cultivating present-moment awareness can help reduce stress and promote overall well-being, indirectly benefiting heart health.
  4. Yoga Philosophy: The ethical principles of yoga, such as non-violence (ahimsa) and contentment (santosha), can contribute to a healthier lifestyle and improved mental health.

Integrating Yoga into Your Daily Life.

As we celebrate International Day of Yoga, consider how you can incorporate yoga’s principles and practices into your daily routine:

  1. Start small: Begin with just 10-15 minutes of yoga practice each day, gradually increasing the duration as you build strength and flexibility.
  2. Create a dedicated space: Set up a quiet, comfortable area in your home for yoga practice.
  3. Use technology: Explore yoga apps, online classes, or video tutorials to guide your practice.
  4. Join a community: Consider attending local yoga classes or joining online yoga communities for support and motivation.
  5. Practice mindfulness off the mat: Incorporate yoga’s principles of mindfulness and breath awareness into your daily activities.
  6. Be consistent: Regular practice, even if brief, is more beneficial than occasional longer sessions.
  7. Listen to your body: Always respect your physical limitations and avoid pushing yourself too hard.

Celebrate International Yoga Day with Bhujangasana for Healthier Heart and Happier Life.

As we approach International Day of Yoga 2024, let’s remember that yoga is more than just a trendy fitness practice – it’s a time-tested approach to holistic well-being that can transform our physical, mental, and spiritual health. By incorporating heart-healthy poses like Bhujangasana into our regular routine and embracing the broader principles of yoga, we can take significant steps towards improved cardiovascular health and overall vitality.

Whether you’re a seasoned yogi or a curious beginner, there’s never been a better time to explore the transformative power of yoga. As millions around the world unite in celebration of this ancient practice, why not join the movement and discover how yoga can enhance your life, one breath at a time?

Remember, the journey of a thousand miles begins with a single step – or in this case, a single pose. So roll out your mat, take a deep breath, and embark on your yoga journey today. Your heart (and the rest of your body) will thank you for it.


Hi there!I'm C.K. Gupta, the founder and head writer at With a passion for health and wellness, I created FitnTip to share practical, science-backed advice to help you achieve your fitness goals.Over the years, I've curated valuable information from trusted resources on topics like nutrition, exercise, weight loss, and overall well-being. My aim is to distill this knowledge into easy-to-understand tips and strategies you can implement in your daily life.Whether you're looking to get in shape, eat healthier, or simply feel your best, FitnTip is here to support and guide you. I believe that everyone has the potential to transform their health through sustainable lifestyle changes.When I'm not researching the latest health trends or writing for FitnTip, you can find me trying out new fitness routines, experimenting with nutritious recipes, and spending quality time with loved ones.I'm excited to have you join our community as we embark on this wellness journey together. Let's make positive, lasting changes and unlock a healthier, happier you!

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