7 Yoga Poses for High Blood Pressure

Yoga for Hypertension | HealthInsta

Hypertension is a common medical condition across the globe. Workload and stress are the major culprits of high blood pressure. If not controlled in time, it can lead to heart stroke and turn fatal.

Most of the people keep on popping pills to keep their blood pressure in control. But apart from medicines, practising yoga can help you lower high blood pressure.

Here are 7 yoga poses you can practice to control your blood pressure.

1. Uttanasana

Also known as ‘standing forward bend’ pose, this inverted anti-gravity posture is an extremely therapeutic pose that enhances your immunity, attenuates stress and relaxes the mind. It helps the blood gush to the head and enhance blood circulation. It also regulates the flow of blood, calms down the body and stabilizes the heart rate.

How to do: While standing, bring the feet hip-distance apart. Without bending your knees, slowly bend your body above the torso downwards. See that your knees are straight. You can allow your hands and hang down and rest your palms on the ground or just hold your feet to the ankles. Hold this position for 8-10 breaths, then slowly get back to the standing position.

2. Sukhasana

Another name for it is the ‘easy’ pose. It is a meditative posture and can be practised anytime.

It calms the mind and reduces stress. Since it helps in releasing stress, it aids in reducing high blood pressure.

How to do: This is one of the easiest yoga poses. Sit cross-legged on the ground with your knees wide apart. Keep your spine straight. Now slowly breathe in and out. Sit in this position for as long as you can.

3. Baddha Konasana

This pose is also known as the ‘bound angle’ pose or bhadrasana. Like sukhasana, it is also a meditative pose.

It helps relieve fatigue which also causes stress and high blood pressure. Moreover, the posture opens up the hip, groins and the knees which help to maintain the meditative pose.

How to do: Sit down comfortably on the ground and bring the soles of your legs together. Bring your heels close to your pelvis by gently holding the toes with your hands. Take a deep breath and sit up tall on your sitting bones. When you exhale, press your knees on the ground. With your spine straight, gently bend forward. Go down as far as possible without letting your spine curve. Stay in this position for 3 to 5 seconds and continue breathing.

4. Setubandhasana

Also known as the ‘bridge’ pose, setubandhasana should be practised cautiously.

It helps in losing weight through stretching of the stomach and by stimulating the thyroid glands. It also calms the nerves and cures insomnia, depression, fatigue and stress, all causes for high blood pressure.

How to do: Lie down on your back with your knees bent, with your feet hip-width apart and flat on the ground. Your arms should be resting on the sides of your body with the palms facing downwards. Press the feet into the floor, take a deep breathe in and gently lift your hips up rolling the spine off the floor. Press your arms and shoulders to lift your chest. Try to engage your legs, buttocks to lift your hips higher. Hold this position for 4-8 breaths.

5. Ardhahalasana

The posture is also known as the ‘half plough’ pose.

This pose reduces belly fat and strengthens core muscles. It also helps in losing overall body weight and improves blood circulation.

How to do: Lie down on your back with your legs straight like in shavasana. Join both the legs and place your palms firmly facing the ground. Inhale slowly and bring your legs up keeping your knees straight and legs perpendicular to the ground. Hold your breath and stay in the position for some time. Keep exhaling and bring your legs down. Relax for some time and then repeat.

6. Paschimottanasana

Also known as the ‘seated forward bend’, it is one of the poses of hatha yoga and also forms a part of the Ashtanga primary series.
It calms the mind, thereby curing anxiety and stress. It also helps in curbing obesity by melting the abdominal fat.

How to do: Stretch both your legs in front of you and your hands upward towards the sky. Then bend forward and try to touch your toes. Bend further and touch the elbows to the ground by the side of the knees and touch the knees with your nose or forehead, all the while holding the toes with your hands.

7. Shavasana

No yoga session is complete without this asana. It is the ultimate resting pose.

Shavasana helps the body relax, stimulates blood circulation, and relieves stress, thereby lowering blood pressure. It helps prepare the body for sound sleep.

How to do: Lie down comfortably on your back. Make sure there is no disturbance and you are comfortable enough. Now close your eyes. Your hand and legs should be wide apart in a relaxing position. Slowly draw attention to every area of your body, starting from your toes while inhaling and exhaling.

Note: When you practice yoga, you must be careful about which asanas you practice, especially if you suffer from high blood pressure.