Stressed About Your Blood Pressure? Here Are the Top 10 Yoga Poses You Need to Manage Hypertension

Stress has become a part of modern life. It hangs around like an unwanted shadow, draining energy and affecting well-being. Its most alarming consequence is hypertension, a condition growing at an unprecedented rate.

In India, around 220 million people suffer from hypertension, and the worst sufferers are the employees. Even students are not spared in this regard. If not checked, hypertension can lead to serious health complications.

But there’s a natural, effective lifestyle change to manage hypertension—yoga. 

Practising hypertension yoga regularly can help manage stress, improve circulation, and lower blood pressure. In this article, we will share with you the top 10 yoga techniques for hypertension, their step-by-step instructions, and the benefits that make yoga effective.

Table Of Contents 

1. What Is High Blood Pressure?

2. Top 10 Yoga Poses For High Blood Pressure or Hypertension 

3. Benefits of Yoga Exercises For High Blood Pressure 

4. The Final Say 

5. FAQs

6. References 

What Is High Blood Pressure?

High blood pressure, or hypertension, occurs when the pressure of the blood against the walls of the arteries is too high. The normal blood pressure reading is 120/80 mmHg. When the blood pressure level goes beyond 140/90 mmHg, it's already high.

Causes:

• Eating too much salt and ultra-processed food

• Lack of physical activity or side effect of sedentary lifestyle

• Stress and anxiety

• Smoking or drinking alcohol

• Medical conditions like kidney disease or hormonal imbalance

Symptoms:
Often referred to as the silent killer, high blood pressure will usually never present any kind of symptoms, though in serious cases, headaches, dizziness, nosebleeds, and shortness of breath may develop. If undiagnosed and untreated, it can result in heart disease, stroke, or kidney disorders.

Also Read: Know Why The Core Of All Lifestyle Disorders Including Heart Health Is Stress! 

Top 10 Yoga Poses For High Blood Pressure or Hypertension 

Here are the top yoga asanas for hypertension: 

1. Sukhasana (Easy Pose)

This simple cross-legged sitting posture calms the mind and can be a great pose to practice diaphragmatic breathing, which reduces stress-related hypertension.

To do this yoga for hypertension:

• Sit cross-legged with a straight back.

• Place your hands on your knees in Gyan Mudra.

• Breathe deeply and steadily for 5-10 minutes.

• Keep your spine erect and relax your facial muscles.

2. Balasana (Child’s Pose)

This rest position gets one to relax, calm tension, and decrease blood pressure by calming the nervous system.

To do this yoga for hypertension:

• Start by kneeling down, then gently sit back so as to rest on your heels.

• Reach your arms out in front of you and slowly bring your forehead down to touch the floor or mat.

• Keep your chest close to your thighs.

• Hold for 30 seconds to 1 minute while breathing deeply.

3. Uttanasana (Standing Forward Bend)

This pose increases blood circulation to the brain and helps regulate blood pressure.

To do this yoga for hypertension:

• Stand straight with feet hip-width apart.

• Bend forward from the hips, letting your hands touch the floor or hold your ankles.

• Keep your head relaxed and knees slightly bent.

• Stay in this position for 30 seconds and slowly rise.

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4. Viparita Karani (Legs-Up-The-Wall Pose)

By reversing blood flow, this pose soothes the heart and reduces hypertension.

To do this yoga for hypertension:

• Lie on your back and extend your legs up against a wall.

• Keep your arms relaxed by your sides.

• Hold the position for 5-10 minutes while breathing steadily.

• Exit the pose gently by rolling to one side.

5. Setu Bandhasana (Bridge Pose)

This asana improves circulation and stimulates the parasympathetic nervous system.

To do this yoga for hypertension:

• Start by lying down with your back flat on the floor, then bend your knees so that your feet are flat on the ground. 

• Raise your hips up off the floor while keeping your feet and shoulders in contact with the mat.

• Clasp your hands under your back.

• Hold for 20-30 seconds, then release slowly.

6. Adho Mukha Svanasana (Downward Facing Dog)

This pose enhances blood circulation and relieves tension.

To do this yoga for hypertension:

• Start in a tabletop position.

• Lift your hips, straightening your legs to form an inverted V shape.

• Keep your head relaxed and shoulders away from your ears.

• Hold for 30 seconds to 1 minute.

7. Shavasana (Corpse Pose)

A deeply restorative pose that reduces stress and anxiety and lowers blood pressure.

To do this yoga for hypertension:

• Lie on your back with arms by your sides.

• Close your eyes and breathe naturally.

• Focus on releasing all tension from the body.

• Stay in this position for 5-10 minutes.

8. Baddha Konasana (Butterfly Pose)

This yoga pose improves memory and concentration, relaxes the nervous system and improves circulation. 

To do this yoga for hypertension:

• Sit with your back straight and feet touching.

• Hold your feet and press your knees downward gently.

• Move your thighs up and down like butterfly wings.

• Breathe deeply and hold for 30 seconds.

9. Paschimottanasana (Seated Forward Bend)

Calms the mind and reduces stress-induced high blood pressure.

To do this yoga for hypertension:

• Sit with legs extended and spine straight.

• Hinge forward at your hips, trying to reach your hands towards your toes.

• Keep your head relaxed and hold for 30 seconds.

• Inhale while coming back up.

10. Anulom Vilom (Alternate Nostril Breathing)

This is a powerful abdominal breathing technique that balances blood pressure.

To do this yoga for hypertension:

• Sit in a comfortable position.

• Close the right nostril and inhale through the left.

• Close the left nostril and exhale through the right.

• Repeat for 5-10 minutes.

Also Read: 9 Reasons Why Yoga Is the Secret To A Healthy Lifestyle! Ancient Practice That Can Fix Your Health! 

Benefits of Yoga Exercises For High Blood Pressure 

The following are the benefits of yoga for hypertension: 

• Lowers cortisol levels: Yoga reduces stress hormones, preventing blood pressure spikes.

• Enhances vascular flexibility: Improves artery function, reducing resistance to blood flow.

• Improves heart rate variability: Strengthens the parasympathetic response, maintaining healthy blood pressure.

• Regulates breathing patterns: Deep breathing techniques lower stress and stabilise heart rate.

• Reduces sympathetic nervous system activity: Helps in relaxation and better circulation.

• Prevents oxidative stress: Yoga reduces free radicals, preventing blood vessel damage.

The Final Say 

Hypertension is not just a medical condition but a lifestyle problem. Bad eating habits, inactive lifestyles, and stress further intensify the condition. Yoga for hypertension provides a simple, accessible, and effective solution for such conditions. Improved cardiovascular health can be achieved along with enhanced mental calmness by introducing these poses into daily life and minimising dependence on medication. So, add yoga into your daily life and observe a change in your well-being.

FAQs

1. Can yoga alone control high blood pressure? 

Yoga can be a helpful tool in managing high blood pressure, but it's most effective when combined with other healthy lifestyle changes like diet and exercise. Think of it as part of a bigger plan for a healthier you.

2. How often should I practice yoga to reduce hypertension?

Daily practice for at least 20-30 minutes can show effective results.

3. Are there any yoga poses to avoid if I have high blood pressure? 

Yes, some poses can be risky. It's generally best to avoid headstands, intense backbends, and any poses that cause you to strain or hold your breath.

4. Is breathing exercise enough for lowering BP? 

Breathing exercises, or pranayama, are definitely beneficial for lowering blood pressure. However, research suggests combining them with physical yoga postures provides even better results for overall cardiovascular health.

5. Can beginners do these yoga poses? 

Yes, all the listed poses are beginner-friendly and easy to perform.

6. When is the best time to practice yoga for blood pressure control? 

Early morning or evening are ideal times for practice, but consistency is more important than the specific time of day. Find a time that fits your schedule and stick with it to reap the most benefits.

7. Can yoga replace blood pressure medication? 

No, yoga should not replace prescribed blood pressure medication. Instead, it can be a complementary therapy that works alongside medical treatment to help you manage your condition more effectively.

References 

• https://pmc.ncbi.nlm.nih.gov/articles/PMC10989416/ 

• https://pmc.ncbi.nlm.nih.gov/articles/PMC4581445/ 

• https://www.artofliving.org/in-en/yoga/yoga-sequences-for/yoga-for-high-blood-pressure

  
  

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