Hypertension, a silent killer, does not come without warning signs or symptoms. This stress-induced condition is very common today, and, as per the Centers for Disease Control & Prevention, nearly half of the adults suffer from this condition. Although it's common, hypertension is not something that should be taken lightly, as it can lead to many other illnesses and diseases.
With our fast, stressful lives and an extreme or irregular lifestyle, it is not difficult for us to catch up with this condition. A holistic and permanent way to manage high blood pressure is yoga.
Yoga helps you manage stress, which is a significant problem in itself. When stress is reduced, the mind and body are more relaxed and balanced, which helps in lowering blood pressure.
Doing yoga reduces blood pressure on the vessels by engaging multiple areas of the body. It also helps you maintain adequate cardiac output, blood viscosity, and blood volume and reduces the resistance in your arteries. In this blog, we will talk about yoga asanas for high blood pressure.
Table Of Contents
- Which Yoga Is Best For High Blood Pressure? 10 Yoga Asanas For High Blood Pressure
- Yoga Poses To Avoid For People With High Blood Pressure
- How Does Yoga Lower Blood Pressure?
- Expert’s Advice
- The Final Say
- FAQs
- References
Which Yoga Is Best For High Blood Pressure? 10 Yoga Asanas For High Blood Pressure
Here are some yoga poses to reduce blood pressure immediately:
1. Pranayama
Pranayama is a breathing practice that is done along with yoga. It is used to keep our breathing under control, which in turn regulates blood pressure and various other conditions. There are many types of pranayama, such as slow breathing, fast breathing, power breathing, breathing focused on exhalation, and deep breathing. Each has its advantages. Each of these breathing exercises brings relaxation and calms the mind and body.
| How to do it? |
The best time for this is early morning. This will give you a great start to the day and boost your energy.
|
Also Read: Pranayama For Weight Loss: 6 Breathing Techniques To Burn Fat Without Intense Workout
2. Shavasana (Corpse Pose)
Shavasana is a yoga pose for mental relaxation that is usually done at the end of a yoga practice—especially after a strenuous one—to help one unwind. This pose is known to remove feelings of fatigue and calm the mind.
| How to do it? |
|
3. Vajrasana (diamond pose)
Vajrasana is a common pose and starting point for many yoga poses. This pose improves sleep, calms the mind, strengthen muscles, regulate blood sugar and treat hypertension. This improves digestion and blood circulation. It also aids in weight loss.
| How to do it? |
|
Also Read: 12 Yoga Exercises For Weight Loss That Can Revolutionise Your Fitness Journey!
4. Adho Mukha Svanasana (Downward Facing Dog Pose)
Adho Mukha Svanasana pose can help you improve balance and enhance flexibility while also strengthening your muscles. This yoga pose improves blood circulation and lowers your blood pressure.
| How to do it? |
|
5. Padmasana (Lotus Pose)
The best way to relieve hypertension is to relax. The lotus position is the perfect way to do this. This position helps calm your mind and bring your blood pressure to normal.
| How to do it? |
|
6. Balasana (Child's Pose)
This relaxing pose allows you to lengthen your upper body and get blood flowing to your brain. It improves circulation, activates the parasympathetic nervous system, and provides a calming effect. It also improves mindfulness and is a well-known yoga pose that promotes better sleep.
| How to do it? |
|
7. Paschimottanasana (Seated forward bend)
This position activates the parasympathetic nervous system and the vagus nerve, giving the body renewed energy. It also improves digestion and releases toxins, making it a great yoga exercise for belly fat. Additionally, this practice normalises blood pressure and relaxes the mind and body.
| How to do it? |
|
8. Baddha Konasana (Bound Angle Pose)
While this pose opens up the hips and groin, it also opens up the chest and stimulates blood flow. In addition, it can be calming and also helps relieve stress and fatigue. Variations can also be modified to help release tension from the back.
| How to do it? |
|
9. Janu Sirsasana (head-to-knee pose)
Similar to sitting in a forward position, this position activates the parasympathetic nervous system, which helps the body relax. It also has a great effect on the tummy, because it massages the abdominal organs and has an effect on weight loss.
| How to do it? |
|
10. Virasana (Hero Pose) with extended exhalation breathing
This yoga pose for flexibility enhancement incorporates breathwork and has been shown to provide the greatest benefits for your blood pressure. In this pose, you extend the exhalation, which activates your calming nervous system, relieves stress and lowers blood pressure.
| How to do it? |
|
Apart from these asanas, you can also try bridge pose, cobra pose, viparita karani, sukhasana,Ardha Matsyendrasana etc. By practising yoga regularly, you will learn to pay more attention to your breath, lifestyle and stress levels. Within just a few lessons, you'll start to see a world of difference in yourself!
Yoga Poses To Avoid For People With High Blood Pressure
Avoid the following asanas because they involve an inversion (the head is below the heart), and the sudden rush of blood to the head may not be safe for many people with high blood pressure:
- Headstand
- Forearm Stand
- Shoulder Stand
- Handstand
- Standing Forward Bends
- Backbends
How Does Yoga Lower Blood Pressure?
Hypertension, or high blood pressure, occurs when the blood exerts excessive force on vessel walls, leading to cardiovascular strain. Yoga can help regulate this by activating the parasympathetic nervous system (PNS), which counteracts the stress-inducing sympathetic nervous system (SNS).
The PNS, through its action on the vagus nerve, promotes relaxation, slows the heart rate, and dilates blood vessels, reducing vascular resistance. This balances autonomic nervous system activity, decreasing stress hormones like cortisol and adrenaline, which are often elevated in hypertension.
Certain yoga poses and breathwork stimulate the baroreflex mechanism, a key regulator of blood pressure, and improve vascular endothelial function, enhancing nitric oxide production. Nitric oxide relaxes and widens blood vessels, lowering blood pressure naturally.
Yoga also reduces chronic inflammation by modulating cytokine levels, which protects the blood vessels from damage and further pressure increases. For best results, personalised guidance from a yoga instructor is recommended for safety and efficacy.
Also Read: 25 Heart-Healthy Foods to Nourish Your Health And Satisfy Your Taste Buds
Expert’s Advice
Yoga is increasingly popular in the treatment of various diseases such as hypertension, diabetes and dyslipidemia. In addition to pharmacological agents, lifestyle modifications such as reduced sodium intake in the diet, eating more fruits and vegetables, and regular physical exercise are useful in the prevention and treatment of hypertension.
Health Expert
Lavina Chauhan
The Final Say
Using yoga for high blood pressure is most helpful when done as part of a multi-therapeutic approach, including lifestyle changes, Ayurvedic stress and high blood pressure medications. Try them, and you will surely experience a change in your behaviour, attitude, stress and overall health.
FAQs
1. Which yoga can reduce blood pressure immediately?
Certain yoga poses, especially those that promote relaxation and gentle stretching, can help lower blood pressure quickly. Poses like Child’s Pose (Balasana) and Seated Forward Bend (Paschimottanasana) are effective for immediate relief.
2. Which are the yoga poses to avoid with high blood pressure?
Inversions should be avoided by those with high blood pressure, including poses like Headstand, Shoulder Stand, and Downward Facing Dog. These poses can increase pressure on the head and may lead to complications.
3. What is Chair yoga for high blood pressure?
Chair yoga is a gentle form of yoga that can be done while seated in a chair, making it accessible for those with limited mobility. It includes modified poses that help reduce stress and improve circulation without straining the body.
4. Which are the best yoga asanas for BP control?
Effective yoga asanas for controlling blood pressure include Bound Angle Pose (Baddha Konasana), Hero Pose (Virasana), and Supported Bridge Pose (Setu Bandha Sarvangasana). These poses promote relaxation and help lower stress levels, which can contribute to better blood pressure management.
References
- https://pmc.ncbi.nlm.nih.gov/articles/PMC10989416/#:~:text=Pranayama%20and%20meditation%20can%20be,down%2C%20which%20lowers%20the%20BP.
- https://www.yogajournal.com/poses/yoga-by-benefit/high-blood-pressure/yoga-for-high-blood-pressure/
- https://www.yogajournal.com/poses/yoga-by-benefit/high-blood-pressure/yoga-for-high-blood-pressure/
- https://www.shvasa.com/yoga-blog/10-yoga-poses-for-hypertension
- https://yogauonline.com/yoga-and-healthy-aging/high-blood-pressure/which-are-the-best-yoga-poses-for-high-blood-pressure-and-which-should-you-avoid/#:~:text=If%20you%20have%20high%20blood%20pressure%2C%20the%20following%20yoga%20inversions,or%20Headstand%20Pose%20(Sirsasana).
- https://www.health.harvard.edu/heart-health/yoga-and-high-blood-pressure
- https://www.doyou.com/7-yoga-poses-to-avoid-if-you-have-high-blood-pressure-79697/
About ToneOp Fit
ToneOp Fit is a platform dedicated to improving and maintaining good health through a comprehensive range of goal-oriented health plans with up to 3 Coach support. With a range of Weight Management, Medical Condition, Detox Plans, and Face Yoga Plans, the app also provides premium health trackers, recipes and health content. Get customised diet, fitness, naturopathy & yoga plans and transform yourself with ToneOp.
