yoga for blood pressure

Yoga For High Blood Pressure – Poses and Breathing Exercises

The arteries in the body transport blood from the heart to other areas. The force of blood pressing against the artery walls is known as blood pressure. Blood pressure that is greater than usual is referred to as high blood pressure or hypertension. Depending on the various actions during the day, the blood pressure varies. A diagnosis of high blood pressure (also known as hypertension) may be made if blood pressure readings are routinely higher than usual. Yoga for high blood pressure manages the symptoms of hypertension and reduces the risk of chronic ailments.

Blood pressure is expressed as two numbers: systolic blood pressure and diastolic blood pressure. Systolic blood pressure, or the first number, measures the force in your arteries when the heart beats. The diastolic blood pressure, or the second number, measures the pressure in the arteries when the heart pauses between beats. The optimal blood pressure range is 90/60 mmHg to 120/80 mmHg. Blood pressure is considered low when it is less than 90/60 mmHg and high when it is 140/90 mmHg or more.

Is Yoga Good For High Blood Pressure?

High blood pressure typically exhibits no symptoms. It increases the risk of harm to the brain, kidneys, and heart. If left ignored, high blood pressure can lead to coronary heart disease and other major long-term health issues. Unhealthy lifestyle choices like smoking, excessive drinking, being overweight, and not getting enough exercise are linked to high blood pressure. The only method to determine if you have high blood pressure is to take a blood pressure measurement.

Yoga for high blood pressure is an effective adjunctive therapy for controlling high blood pressure along with medical care. Daily stretches and regulated movements have proved to improve cardiovascular health and assist in weight management, which in turn controls blood pressure levels. It also balances the autonomic nervous system by slowing down the sympathetic nervous system, which is responsible for the “fight or flight” reaction. You can join any 200 hour yoga teacher training in India to experience the safest and the best yoga for high blood pressure.

Yoga Poses For High Blood Pressure

Some of the best yoga poses to reduce high blood pressure are as follows:

Seated Forward Bend (Paschimottanasana)

seated forward bend

How it helps

A relaxing forward bend may help to lower blood pressure. Use cushions and pillows to place on the thighs and rest your forehead if you want during this posture.

Steps to follow:

  1. Sit on a mat with the legs extended in front
  2. Inhale, raise the arms, and lengthen the spine
  3. Exhale and bend from the hips to touch the big toe, ankles or the side of your foot.
  4. With each inhalation, extend the spine, and with each exhalation, bend a little further.
  5. Keep the gaze straight forward
  6. Hold the pose for 10 breaths

Child Pose (Balasana)

child pose 1

How it helps

Breathing deeply in the child’s pose lowers the blood pressure by calming the mind and body. It also stretches and relaxes the spine and hips.

Steps to follow:

  1. Kneel on the mat and sit on your feet.
  2. Place the knees apart and place the feet on the floor
  3. Gently lower to place the abdomen between the thighs and your forehead on the flower.
  4. Extend the arms in front to relax the shoulders and chest
  5. Hold for as long as you want, and slowly release

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Corpse Pose (Savasana)

corpse pose

How it helps

It is essential to unwind in this high-pressure lifestyle. Savasana in the resting posture helps to balance the pace of breath and rejuvenate and release tension from the body.

Steps to follow:

  1. Lie down on the back
  2. Spread the legs and arms and rest beside the body
  3. Release any pressure or stiffness from your body
  4. Take deep, gentle breaths and bring your focus on the breathing.
  5. Extend the arms behind the head to stretch the whole body
  6. Hold the pose for as long as you are comfortable.

Hero Pose (Virasana)

hero pose

How it helps

Sitting in the hero pose and incorporating breathwork have positive effects on blood pressure. It activates the parasympathetic nervous system, which lowers stress.

Steps To Follow:

  1. Sit on your knees with your feet flat on the floor on your mat
  2. Place the knees together and separate the feet on respective sides
  3. Place the buttocks down on the floor
  4. Rest the hands on your thighs
  5. Hold the pose for 30 seconds.
  6. Release by crossing your ankles and straightening your legs.

Butterfly Pose (Baddha Konasana)

butterfly pose

How it helps

The benefits of a bound angle pose for high blood pressure include improved circulation and a delightful hip opening.

Steps To Follow

  1. Sit on the mat with the knees bent so that the soles of the feet touch each other.
  2. Interlace your hands and wrap the hands around the feet
  3. Extend the spine, open the chest
  4. Hold the pose for 30 seconds
  5. You may also flap the thighs to move upward and downward.

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Pranayama for High Blood Pressure 

Pranayama promotes conscious breathing which stimulates the parasympathetic nervous system encouraging relaxation in the body and mind. It is one of the best yoga for high blood pressure as it increases lung capacity and as a result, enhances cardiovascular health.

Altenate Nostril Breathing (Anulom Vilom Pranayama)

alternate nostril breathing
  1. Sit in a comfortable meditative posture of your choice
  2. Rest your left hand on your knees
  3. Fold the index and middle finger of the right hand
  4. Close the right nostril with the thumb and inhale from the left nostril
  5. Close the left nostril with the ring finger to exhale from the right
  6. Inhale from the right nostril and exhale through the left nostril
  7. Take deep and slow breaths. Be aware of the breathing process.
  8. Practice for 1-2 minutes.

Which Yoga Is Not Suitable For High Blood Pressure?

Yoga can manage blood pressure through mild stretches incorporated with deep breathing. It is essential to speak with a doctor and a yoga expert before starting your practice of yoga for high blood pressure. While practicing yoga, pay attention to how your body responds to the training and include modifications as necessary. Ensure performing yoga poses under supervision if it makes you comfortable. To manage the symptoms of blood pressure, it is best to stay away from challenging postures and inverted positions like shoulder stands, plow poses, handstands, and headstands.