We’re continuing our series called “Your Body on Yoga” where we’re exploring the systems of the body and how yoga affects them. This article is about the circulatory system, which includes our heart, arteries and veins. This system is related to the respiratory system, since the heart and lungs work together. Breathe into the lungs and oxygen is transferred to the arteries which carry oxygenated blood throughout the body. Veins then carry the deoxygenated blood back to heart so it can be expelled from the lungs when breathing out. 

This is why it is so important to breathe when you practice Yoga (or any other form of exercise). Moving the muscles increases the heart rate and the circulation of blood through the body, and breathing in and out facilitates the movement of oxygen. 

Here are a couple of ways Yoga works with the circulatory system:

Interval training: I remember when I first got into exercise in the 1970s we were told to stay in the “target heart rate.” There were even posters all over the gym showing how to calculate this magical number. We would stop every ten minutes to take our heart rate to make sure we were not above or below it. Exercise research has become more sophisticated and now we know that “interval training” is a better way. Instead of aiming for a steady heart rate, we’re now allowing the heart rate to increase for a while, then slow down for a while, back and forth throughout the workout. The heart becomes more resilient as it practices the increase and decrease. 

Yoga is the original interval training exercise! Sun salutations increase the heart rate, then there is a pause when the heart rate slows down again. Hold the standing poses with muscles contracted in the big muscles of hips, shoulders and back as the heart rate increases again, then relax momentarily in mountain pose as the heart slows. Finish in Shavasana, the ultimate in recovery and restoration.

Lowering blood sugar: I, like many others, am confronted with higher than expected blood sugar levels. Fortunately, exercise is effective in moving glucose out of the blood stream if it is done within 30-40 minutes after eating. I know, we’re not supposed to do yoga on a full stomach, right? But if you can’t get out for a 10 minute walk after lunch or dinner, there are some yoga poses that are safe and effective: Squats!

Squats are excellent because they activate the big muscles of the hips, thereby raising the heart rate and moving that glucose out of the blood. For each of these options lower and lift for 60-90 seconds. Walk around for a minute to recover, then repeat the cycle until you’ve completed 10 minutes. Here are three options: 1) Chair pose with legs hip distance apart. Hold the pose or lift and lower. 2) Goddess or Temple pose with legs wider than the hips and turned out. To raise the heart rate more quickly, hold the arms overhead as you lift and lower. 3) Full squat with support from a post or a tree. This assumes that your ankles, knees and hips can handle a full squat, of course. It’s best to hold onto something sturdy to steady your balance as you squat all the down to the ground and lift back up.

There’s no doubt about it: healthy heart and lungs will bring you strength, focus and joy!

This is the third post on yoga’s relationship with our respiratory system. The first two covered breathing to energize the body/mind and breathing to calm the body/mind. Now we turn to breathing that brings and maintains balance.
 
Balance, when intentionally cultivated, leads to focus, clarity and equanimity. These are exactly the qualities we need if we are having a crucial conversation, working on a project or sitting quietly in contemplation or meditation. Here are two Yoga practices that can lead the way:
 
Alternate nostril breathing: The two nostrils are aligned with our nervous system and have the special effect of being able to bring balance to the nervous system. Through the nerves, each nostril has influence over the opposite side of the brain. The right nostril influences the left brain which is logical, practical and detail-oriented. The left nostril influences the right brain which is creative, intuitive and fixed on the big picture. Depending on what we’re doing during the day, one nostril is more open and its companion side of the brain is more active. This means we do not have the full benefit of both perspectives most of the time.
 
What more could we see and understand if we brought balance to the right and left sides of the brain?
 
For this practice, it helps to use the fingers to close one nostril at a time. Over time it is possible to learn how to do this using the mind only! Sit still and close the eyes all the way or halfway. Close the right nostril and breathe in through the left nostril, then open the right side and close the left side to breathe out through the right nostril. Without changing the finger position, breathe in through the right nostril, then switch fingers and breathe out through the left nostril. This is one round. Practice for four more rounds.
 
Cross body movement: Yoga poses that ask us to move opposite sides of the body also bring balance to the brain and nervous system. Two examples are Cat/Cow/Birddog and Locust pose. Birddog begins in hands and knees. Inhale to lift the opposite arm and leg, exhale to return to hands and knees. Switch to the other arm and leg. Keep going for 10 repetitions.
 
Locust pose begins on the belly with arms and legs extending on the floor. Inhale to lift and reach opposite arm and leg, exhale to return to the starting position. Switch to the other arm and leg. Keep going for 10 repetitions.
 
Try one of these balancing exercises the next time you are working on a project, must have a difficult conversation, or are sitting in meditation. You’ll be surprised at what you can accomplish with enhanced clarity and focus.