1. What is High Blood Pressure?
2. What Causes High Blood Pressure?
3. Why Does Yoga Work For High Blood Pressure?
4. Yoga Asanas To Control High Blood Pressure
5. Shishuasana (Child Pose)
6. Vajrasana, Diamond Pose
7. Paschimottanasana (Forward Bend Pose)
8. Corpse pose (Shavasana)
9. Sukhasana (Easy Pose)
10. Badhakonasana (Butterfly Pose)
What is High Blood Pressure?
High blood pressure, also referred to as hypertension, is a common condition in which the long-term force of the blood against your artery walls is high enough to cause health problems. It’s when the force of the blood pushing against the walls of your blood vessels is very high.
Blood pressure is determined both by the amount of blood your heart pumps and the resistance to blood flow in your blood vessels. In simple terms, the more blood your heart pumps and the narrower your blood vessels, the higher your blood pressure.
What Causes High Blood Pressure?
While there are no identifiable causes of high blood pressure, it can develop over time. Studies indicate that high blood pressure can happen due to unhealthy lifestyle choices, such as not getting enough physical activities. Certain other health conditions including diabetes and obesity can also increase the risk of developing high blood pressure.
Why Does Yoga Work For High Blood Pressure?
Making lifestyle changes play an essential role in improving or preventing hypertension and research shows that yoga can play an important role in helping lower blood pressure.
Yoga Asanas To Control High Blood Pressure
Yoga for high blood pressure works fabulously. Apparently, the more flexible your blood vessels are, the less pressure is required for blood flow and hence this reduces the risk of hypertension. Here are some yoga poses for high blood pressure that’ll help.
1. Shishuasana (Child Pose)
A child’s pose or shishuasana, is great for hypertension patients as it provides an opportunity to calm one down and relax. A child’s pose also helps reduce stress and improves blood circulation throughout the body. It ensures that the hips and spine are getting movement. Here’s how you can do the pose:
- Get on your hands and feet on the floor.
- Spread your knees and position your toes so that they're touching each other.
- Position your stomach to fall between your thighs, and let your forehead drop towards the floor.
- Extend your arms in front of your body with palms facing toward the floor.
- Breathe in and out deeply.
2. Vajrasana, Diamond Pose
The diamond or Vajarasana pose helps control obesity and increases blood flow to the lower abdomen.
- Kneel down, and bring your knees to close together.
- Sit back between your calves, and pull your feet close to your buttocks
- Ensure that your back is straight, stretch your arms out forward and cover your knees with your palms.
- At the outset, maintain the posture for 2 minutes.
Pro tip: You can practice the pose anytime post-lunch or dinner as well.
3. Paschimottanasana (Forward Bend Pose)
The forward bend helps reduce fat deposits in the lower stomach and enables weight loss. It also helps relieve stress and helps regulate blood pressure.
- Stand in front of a chair with your feet hip-distance apart and hands by your side.
- Inhale and extend both your hands about your head towards the ceiling.
- Exhale, hinge at the hips to fold forward and rest your forearms on the chair. Place your forehead on top of your hands.
- Hold the pose for 10-15 breaths. Press your tailbone and contract your abdominal muscles to rise slowly.
Pro tip: Practice the form regularly to lose tummy fat.
4. Corpse pose (Shavasana)
There are high chances you’ve already heard about this popular yoga pose before as it’s the ultimate resting pose and allows your body to relax. It allows your brain to process the workout so that your body can get the benefits.
- Lie down straight on your back and close your eyes.
- Relax your mind and body. Take your time to feel the weightlessness around you.
- Do not think about anything else and focus on releasing stress and relaxing completely.
- Hold this position for 15-20 minutes.
Pro tip: We highly recommend you practice the pose at the end of your yoga.
5. Sukhasana (Easy Pose)
The sukhasana or easy pose is a form that regulates breathing. The pose offers relief from high blood pressure as it helps reduce stress.
- Sit on a yoga mat, yoga blanket, or bare floor with your legs extended outward.
- Position your arms and shoulders and cross your legs.
- Widen your knees, and relax your arms.
- Next, straighten your back, soften your neck and look straight.
Pro tip: The asana also works at improving the posture of your body.
6. Badhakonasana (Butterfly Pose)
The badhokonasana is also called the butterfly pose because of the movement of the legs while performing the asana. Practicing the butterfly pose has a lot of benefits to offer. It helps stimulate the heart and leads to better circulation of blood in the body.
- Sit with your spine erect and legs spread straight out.
- Now, bend your knees and bring your feet towards the pelvis in a way that the soles of your feet should touch each other.
- Grab your feet tightly with your hands, and you can also place the hands underneath the feet for support.
- Make an effort to bring the heels as close to the genitals as possible.
- Take a deep breath in. Breathing out, press the thighs and knees downward towards the floor. Make a gentle effort to keep pressing them downward.
- Now start flapping both the legs up and down like the wings of a butterfly. Remember to start slow and gradually increase the speed, and do not forget to breathe throughout.
- As you exhale, gently release the posture. Straighten the legs out in front of you and relax.
Pro tip: Practicing the form also helps relieve stress and weariness. That’s not all, this is highly beneficial for pregnant ladies too, as it helps in a smooth delivery if practiced regularly. However, it’s best to consult your doctor before including it in your daily routine.
Q. Can high BP be cured by yoga?
A. A lot of studies suggest that yoga can reduce high blood pressure, and also help reduce the risk of other health conditions such as heart problems, chronic kidney disease and stroke.
Q. Which pranayama is best for high blood pressure?
A. All the above-mentioned asanas are great for high blood pressure and can have a lot of benefits.
Q. Which yoga asana should not be done with high blood pressure?
Forms such as kapalbhati, bhastrika and pranayama should be avoided by people suffering from heart diseases, and high blood pressure.
Q. Is Surya namaskar good for high BP?
A. Surya namaskar is good for high BP as it increases hamstring flexibility and improves upper body muscle endurance. It also helps reduce high blood pressure and should be performed regularly.