4 moves for a healthy heart
Dinner’s over—now what? Time to stretch! New research finds that
light activity (like yoga or Pilates) after a high-fat meal can help lower
heart-disease risk. Try this 10-minute routine for a feel-good fix.
Forward bend
BENEFIT This move stretches your
hamstring muscles and will lengthen
your spine.
HOW TO Stand with feet hip-width
apart, knees slightly bent and hands on
hips. Keep hips directly over knees as
you hinge forward at the waist until
you’re at a 90-degree angle, back flat.
Hold here for one slow inhale and
exhale, making each breath 5 to 8
seconds, then lower all the way down,
allowing gravity to lengthen your back.
Touch the ground with your hands,
bending knees as much as you need to.
For a deeper stretch: Grab your elbows
and hang, letting head and neck relax.
Hold for 1 minute, breathing in deeply and
exhaling slowly. To come up, place hands
on hips and stand up. Repeat 4 times.
Downward dog
BENEFIT This classic yoga pose
stretches and strengthens just about
everything, including legs, shoulders,
back and arms.
HOW TO Start standing up and fold
forward, knees bent. Place hands on
the ground with palms flat and fingers
forward. Walk feet back 3 to 4 feet until
legs are straight (or almost straight),
back flat, bottom toward ceiling.
Keep your gaze between ankles
to relax your neck, and press heels
toward the mat to stretch the back
of legs. Hold the position for 5 to 10
deep inhales and exhales
Figure 4
BENEFIT It helps loosen up tight hip
muscles (a cause of back pain).
HOW TO Lie with back flat on the
ground, legs extended. Draw your left
knee to your chest and hold it there for a
breath or two. Bend your right leg so the
knee is pointed toward ceiling and right
foot is on the ground. Place left ankle on
right knee to create a “figure 4.”
Keep left foot flexed and push tailbone
toward the ground as you gently pull
your right knee toward your chest with
your hands. Hold for 1 minute as you inhale
and exhale. Repeat on the other side.
Seated twist
BENEFIT Twisting poses like this one
help elongate your spine and strengthen
and stretch your core muscles.
HOW TO Sit with legs in front of you.
Extend the right leg straight out, flexing
the foot. Cross the left foot over the right
knee. Lift right arm straight up, then turn
torso to the left and place right forearm
around left knee.
Using your abs and your right arm as
leverage, twist torso gently to the left,
keeping tailbone on the ground. Inhale
and lift spine, exhale and then twist a bit
more. Hold for 1 minute, breathing deeply.
Release and repeat on the other side.
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