High blood pressure is a serious condition that leads to heart attacks. According to a report by the Journal of Hypertension (1), 29.3% of Indians suffer from hypertension. This is all the more dangerous because it displays no symptoms. So, the only way you can find out is by getting yourself checked regularly. And with these yoga asanas for high blood pressure/hypertension, you can keep control of your high bp.
There are several ways to control blood pressure naturally. Yoga asanas for high blood pressure and Pranayama are two such ways that can improve your sphygmomanometer readings (2). But first, let us explore what high bp or hypertension means.
What causes high bp and what is hypertension
Essential hypertension is the most common type of hypertension found (3). It is an independent condition. This means that it is not triggered by other medical conditions like diabetes, heart-related problems or kidney malfunctioning.
Stress is a major factor that causes hypertension (4). When you are under stress, your heart beats faster and your blood vessels tend to contract.
There are other factors such as adverse lifestyle choices – smoking, drinking.
If you do not exercise and are overweight, you could be a candidate for hypertension.
Yoga asanas for high blood pressure (yoga for hypertension)
The following are the yoga for high blood pressure. However, it would be best to practice them under the guidance of a trained specialist. Also, practice them at a relaxed and enjoyable pace.
1Shishuasana (Child Pose)
Shishuasana pose relieves stress and fatigue. It also normalizes blood circulation. An excellent stress-relieving pose, this asana relaxes the abdominal muscles and muscles of the lower back. It lowers blood pressure by alleviating stress and anxiety.
2Vajrasana (Diamond Pose)
Vajrasana pose can be done even after lunch or dinner. It helps to control obesity and increases blood flow to the lower abdomen.
3Paschimottanasana (Forward Bend Pose)
Paschimottanasana Helps reduce fatty deposits in the abdominal region, thus enabling weight loss. It also acts as an effective stress reliever and normalizes high blood pressure.
4Sukhasana (Easy Pose)
Sukhasana meditative pose calms and unites the body and mind. It helps reduce high blood pressure or hypertension, as it makes your body more balanced and your mind free and joyful. It is a meditative pose that works on calming both the mind and the body. This asana works on the nervous system and regulates its action. It successfully aids in reducing hypertension, and therefore, directly or indirectly works on bringing down blood pressure.
5Baddhakonasana (Bound Angle Pose)
Baddhakonasana yoga pose stimulates the heart and leads to better circulation of blood all over the body. It also relieves stress and weariness. It is a great stress reliever, which makes it even more effective. This asana also enhances blood circulation and helps to detox the system. The working of the heart is regulated, so blood flow is in check. This is how it helps to control and bring down high blood pressure one of the important yoga for blood pressure.
6Janusirsasana (One-legged Forward Bend)
Janusirsasana Works effectively on your tummy fat by massaging your abdominal organs. By effecting weight loss, it helps regulate the pressure of the blood so that it stays at a normal level.
7Virasana (Hero Pose)
Virasana Increases blood circulation around the legs and helps in regulating blood pressure. This asana is relatively simple, yet incredibly powerful. It opens up the chest and ensures proper blood flow in each and every area of your body. This is extremely beneficial yoga to reduce blood pressure levels and keep it in control.
8Setu Bandhasana (Supported Bridge Pose)
Setu Bandhasana energizes the kidneys and soothes the nervous system. It helps to regulate the blood pressure in the body. Setu Bandhasana regulates blood pressure by improving blood circulation and reducing stress and anxiety. It opens up the chest and allows more air in the lungs. This yoga pose is also helpful for diabetics as it keeps blood sugar levels in check.