Heart Harmony: Mind-Body Yoga for Stress Reduction

Beginner-level yoga for cardiac rehab Phase 4, featuring calming stretches, breathing exercises, and meditation, promoting stress relief and heart health.

Phase: Post-Rehab

Functional level: Low, Moderate

Risk: Low

Program overview

By combining physical poses, breath control, and meditation, yoga offers a comprehensive method to enhance cardiovascular health and overall wellness.

This program is designed for phase 4 (post-rehab) cardiac rehab patients with a low to moderate functional level and low risk, ideal for all ages seeking stress relief independently. It uses yoga-based stress reduction to promote calm and well-being, requiring no equipment at a beginner progression level. Delivered as a home-based (self-guided) routine, it helps you relax through gentle yoga flows, breathing, and meditation.

NO EQUIPMENT

Increase flexibility, Cardiovascular health

Exercise program details

Benefits:

Yoga can lower levels of stress hormones like cortisol and adrenaline, which are responsible for narrowing arteries and increasing blood pressure.
Along with improved blood pressure, regular yoga practice can also help lower cholesterol and blood glucose levels, as well as reducing heart rate.
It achieves improved heart rate and blood pressure response by activating the parasympathetic nervous system.
Yoga improves flexibility and strength, which can both be beneficial for overall cardiovascular health.
Yoga can improve mood, clarity of mind and sleep quality, which are all critical for managing heart disease.

Structure and suggested frequency:

Workouts for Weeks 1-2
Gentle yoga flows to ease into stress relief. RPE: 9-11, 4 sessions/week, 30-40 min each
- Suggested Weekly Schedule for Weeks 1-2: 4 sessions/week (e.g., Mon: “P4 Wk1-2: Gentle Calm Flow”, Tue: “P4 Wk1-2: Soft Stress Release”, Wed: “P4 Wk1-2: Quiet Mind Sequence”, Thu: rotate), 30-40 min each.
Workouts for Weeks 3-4
Sustained mindful poses for deeper stress relief. RPE: 11-12, 4 sessions/week, 40-50 min each
- Suggested Weekly Schedule for Weeks 3-4: 4 sessions/week (e.g., Mon: “P4 Wk3-4: Mindful Tension Release”, Tue: “P4 Wk3-4: Sustained Calm Flow”, Wed: “P4 Wk3-4: Deep Peace Sequence”, Thu: rotate), 40-50 min each.
Workouts for Weeks 5-6
Extended relaxation sequences for peak stress relief. RPE: 11-12, 4 sessions/week, 50-60 min each
- Suggested Weekly Schedule for Weeks 5-6: 4 sessions/week (e.g., Mon: “P4 Wk5-6: Extended Calm Flow”, Tue: “P4 Wk5-6: Deep Relaxation Sequence”, Wed: “P4 Wk5-6: Peaceful Mindful Flow”, Thu: rotate), 50-60 min each.
Workouts for Weeks 7+
Sustained relaxation sequences for ongoing stress relief. RPE: 11-12, 4 sessions/week, 50-60 min each)
- Suggested Weekly Schedule for Weeks 7+: 4 sessions/week (e.g., Mon: “P4 Wk7+: Sustained Calm Sequence”, Tue: “P4 Wk7+: Deep Peace Flow”, Wed: “P4 Wk7+: Mindful Relaxation Peak”, Thu: rotate), 50-60 min each.

Design rationale and notes

Alignment with AACVPR/ACSM: Phase 4 stress reduction for low-to-moderate function with gentle yoga (RPE 9-11 to 11-12), 4 sessions/week, 30-60 min, beginner-friendly, with “Corpse” as extended relaxation.
Program Breakdown: Weeks 1-2: 11 poses for gentle flows; Weeks 3-4: 12 poses with sustained holds; Weeks 5-6+: 12-14 poses with extended breathing/meditation.
Yoga-Based Focus: Poses target stress areas (spine: “Cat Pose,” hips: “Bound Angle,” shoulders: “Thread the Needle”), with breathing (“Ocean Breathing,” “Yogic Breathing”) and “Meditation” for mental calm, ending with 3-min “Corpse.”

Updated Feb 26, 2026

Preview the 12 exercise plans

Fully preview all of the exercise plans in this exercise program before adding it to your Train account

P4 Wk1-2: Gentle Calm Flow

P4 Wk1-2: Gentle Calm Flow 8 min · Yoga