By Claire Diab and Dennis Boyle
Cardiovascular exercise is an excellent way to strengthen the muscles and improve circulation and oxygenation to the heart. The heart is one of our major organs that help to provide oxygen to all major organs and parts of the body. It is divided into four chambers. The Atria is the two upper chambers of the heart and the ventricles are the two lower chambers of the heart. The right and left sides of the heart consist of an atria and ventricle, separating the heart into two halves that assist with the hearts contraction. Contraction begins in the atria which receives blood and pushes the flow into the ventricles. The walls of the ventricles squeeze together pushing the blood into the arteries. The Aorta is the largest artery in the body and extends from the left ventricle all the down to the abdomen where is splits into two smaller arteries distributing oxygenated blood to the whole body. The Blood distributed through the body returns eventually collecting into two main veins the superior vena cava and the inferior vena cava. These veins empty the circulating blood into the right atrium and move through the tricuspid valve into the right ventricle. The ventricle contract and sends the blood into the pulmonary veins and aorta at the same time. The pulmonary artery sends oxygenated blood to the lungs and the aorta to the rest of the body. The muscles of the heart then relax allowing the atria to fill back up beginning the cycle all over again.
As hard as our heart works, it is important to nourish and strengthen it daily. Cardiovascular activity is an excellent way to support the function of the heart. Sun Salutations are a great way of incorporating a low impact, cardiovascular workout into your daily routine. Sun Salutations are a series of movements that flow with the breath and increase the heart rate, and help with perfusion of blood throughout all the blood vessels in our body. Sun Salutations help to increase the lung capacity through concentrated breathing, as well as lengthen and tone our muscles. Doing a series of sun salutations can achieve a great weight resistance workout as well as strengthen and tones abdominal muscles aiding in digestion. Helps to improve concentration, eliminate stress, and decrease anxiety. It helps to eliminate toxins from the lymphatic system through the graceful movements. Sun Salutations can help to improve balance and bring balance and clarity to our mental well being too when practiced regularly.
This short routine can be practiced once a day in the early morning or late afternoon when the sun is rising or setting. Perform the postures carefully with and with full awareness in your body. Practice regularly with joy, love, and compassion and you will see rapid improvement in your total health and well-being. These beautiful movements will awaken the integration of the mind and body.
1. Hands-to-Heart Pose. (Take a few deep breaths)
2. Reach for the Sky Pose. (Inhale)
3. Hands-to-Foot Pose. (Exhale)
4. Equestrian Pose. (Inhale)
-Inhale.jpg)
5. Mountain Pose. (Exhale)
6. Eight Limbs Pose. (Inhale)
7. Dobra Pose. (Inhaling)
8. Mountain Pose. (Exhale)
9. Equestrian Pose. (Inhale)
10. Hand-to-Foot Pose.
11. Reach-for-the-Sky Pose. (Inhale)
12. Hands-to-Heart Pose. (Exhale)
Claire Diab is an internationally recognized Yoga therapist. She is the director of the Yoga Program for the Chopra Center founded by Dr. Deepak Chopra and Dr. David Simon. She is an adjunct professor of Asian Studies at Seton Hall University. She is the author of several books and DVDs on Yoga including “Yoga For Firefighters.”
Dennis Boyle is a retired fire director and acting chief with the West Orange (NJ) Fire Department. He was the recipient of the 1999 New Jersey Deputy Fire Chiefs “Fire Officer of the Year” award.
