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Body aches, heavy legs and constant fatigue may not just be monsoon blues but signs of poor blood circulation
As the weather shifts to cool and humid, it tends to aggravate Vata dosha—the principle that governs movement in the body, including blood flow. (AI-generated Image)
As the weather shifts from scorching summer to cool and humid, your body takes a hit. In Ayurveda, this transition tends to aggravate Vata dosha—the principle that governs movement in the body, including blood flow. When Vata is imbalanced, you may experience several issues, including constipation, indigestion and poor blood flow.
Those with pre-existing heart conditions like heart disease and hypertension are especially affected. Headaches, fatigue, body pains, breathlessness, and even palpitations are common complaints.
Modern science, too, points to circulation issues in the rainy season. Changes in temperature, humidity, and atmospheric pressure can affect the cardiovascular system and circulation by constricting blood vessels, causing fluid retention, and triggering blood pressure fluctuations.
“Movement and hydration both suffer in the monsoon as people drink less water and reduce physical activity. This hinders blood circulation,” says Delhi-based Ayurvedacharya Vd Purnima Midha.
WHAT’S THE SOLUTION?
In such conditions, mild to moderate exercise that boosts circulation and can be done indoors is ideal. Yoga fits the bill perfectly. The combination of slow movements, breathing, and mindfulness help improve blood flow by:
• compressing different parts of the body,
• creating pressure gradients that help return blood to the heart more easily,
• strengthening leg muscles to reduce stagnation, and
• improving oxygenation throughout the system
Last week, we focussed on Yoga for constipation and bloating in the monsoon. Read it here. This week, we focus on another seasonal issue: sluggish blood circulation, and how yoga can help.
YOGA POSES TO BOOST CIRCULATION
Instead of strenuous poses, mild Asanas are more suited to this weather. These work on compressing and releasing different muscles and improving venous return. They can help enhance blood flow throughout your body.
Include these in your gentle Yoga session and make sure your movements are slow and easy, while focussing on the breath.
Remember, relaxation is key when it comes to cardiovascular diseases.
Utkatasana (Chair pose) — for the core & legs and for return-flow to the heart
1. Stand on the mat with feet 12 inches apart. Keep arms on the sides.
2. Inhaling, simultaneously raise your body on the toes and stretch your arms out in front, with palms facing down.
3. Stay there for a few seconds.
4. While exhaling, slowly go down to squat and sit on the haunches — heels still raised above the ground. Remain in this position for a few seconds.
5. Inhaling, come back up, still on the toes and arms still stretched out.
6. Release the pose, bring back the heels to the ground and the arms back to the sides.
7. Hold a chairback for support, in case of difficulty while squatting.
(Note: Those with vertigo and knee or back issues may need to be careful while doing this pose.)
Parvatasana (Seated Mountain pose) – for the torso
1. Sit in Sukhasana or Vajrasana. Keep the spine erect.
2. Inhaling, stretch your hands upwards from the sides, palm facing up.
3. Join the palms above the head and give an upward stretch.
4. Turn the palms outward and, while exhaling, bring arms back to the starting position.
(Note: Those with severe cardiac problems may proceed with caution.)
Yoga Mudra (The symbol of Yoga) — for the spinal column, face & head
1. Sit in Sukhasana, with the spine erect.
2. Bring your arms behind the back and hold the wrist of the left hand with the right.
3. Inhale deeply, allowing the chest and abdomen to expand, and pulling the shoulder blades back.
4. Exhaling, slowly bend forward from the waist and try to touch your head to the ground. Stay there for a few seconds with normal breathing.
5. Then, inhaling, come up to the original position.
6. Next, inhale and turn your body slightly to the right.
7. Exhaling, bend to touch your forehead to the knee. Stay there for some time.
8. Inhaling, return to the normal position.
9. Repeat on the left side.
10. This completes one round. Do three rounds.
(Note: Those with cervical spondylitis, spinal and abdominal injuries may need to avoid this pose.)
Vajrasana (Thunderbolt pose) — for the lower abdomen & upper body
The lungs, heart, brain and abdomen receive good circulation because the pose inhibits blood flow to the lower body.
1. Sit on a mat in kneeling position. Join the toes behind and keep the heels apart.
2. Slowly lower the body into the seat cavity formed by the heels. Sit with the spine straight.
3. Keep both knees and thighs together. Place hands on the thighs, with palms facing down. For cushioning, a folded sheet may be placed below the ankles.
4. Relax the shoulders and breathe in and out for a few rounds. Now, close your eyes and observe your breath.
5. Sit in this position for a few minutes daily, gradually increasing the duration to 10 minutes.
(Note: Those with severe arthritis or depression may proceed with caution.)
These poses can keep your circulation flowing and your system balanced. Practice regularly, stay hydrated, eat right, and let yoga and yogic lifestyle take the pressure off your heart this monsoon.
DISCLAIMER: This article is meant for information purposes only. Always consult your physician before starting any exercise. Always learn Yoga from an experienced teacher or well-reputed Yoga school.
The author is a journalist, cancer survivor and certified yoga teacher. She can be reached at swatikamal@gmail.com.
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