There’s a reason high blood pressure, or hypertension, is called the “silent killer.” It silently harms blood vessels and raises the risk of serious health problems, including heart disease, strokes, and kidney issues, without manifesting any warning symptoms. Thankfully, simple lifestyle changes and health practices like yoga can help reduce the risks.
Yes, there is more to yoga than stretching. It’s a science of body, breath, and mind. Done regularly, yoga can reduce stress, improve heart health and bring blood pressure numbers down to a healthier level. In this blog, Alpesh Yoga, trusted for yoga teacher training in India, decided to share 6 easy and calming yoga asanas that can help bring your blood pressure down.
Let’s start by understanding what high blood pressure is, and how yoga helps.
What is High Blood Pressure?
Before we get into the asanas, it’s essential to understand what high blood pressure is. Simply put, it’s the force of blood pushing against the walls of your arteries. When this pressure stays too high for too long, it forces your heart to work harder, leading to wear and tear.
Common causes of high blood pressure include:
– Stress
– Poor diet (high in salt and processed foods)
– Lack of exercise
– Smoking and alcohol
– Genetic predisposition
Yoga targets many of these root causes, especially stress and inactivity. It works gently, without side effects, and promotes lasting balance in the body.
6 Calming Yoga Asanas for High Blood Pressure
Here are five beginner-friendly yoga poses that are known to support blood pressure management and improve overall well-being:
1. Sukhasana (Easy Pose) + Deep Breathing
This BP yoga position has a calming effect on the nervous system and the relaxed state comes quickly. When you slow down your breath, you will also slow down your heart rate and lower your blood pressure.
Here’s how to do it:
– Cross your legs on a yoga mat.
– Maintain a straight spine and keep your hands placed on your knees.
– Close your eyes and breathe in slow, deep breaths.
– Breathe in 4s through your nose, hold 2s, exhale 6s.
2. Viparita Karani (Legs-Up-the-Wall Pose)
This soothing yoga pose for blood circulation increases the circulation, reduces swelling in the feet and soothes the nervous system. It’s a well-loved choice among those who suffer from anxiety and hypertension.
Here’s how to do it:
– Lie on your back, legs resting along a wall.
– Place your arms down by your sides.
– Remain in this position 5–10 minutes, normal breathing.
3. Balasana (Child’s Pose)
This comforting pose to manage blood pressure helps relax the spine and mind. It’s especially helpful in moments of stress or emotional tension.
Here’s how to do it:
– Lower yourself down to your knees and sit back on your heels.
– Hinge forward, touching your forehead to the mat.
– Reach arms forward or set to the side of the body.
4. Bhujangasana (Cobra Pose)
This yoga pose for BP opens up the chest and improves blood flow to the heart. Done gently, this asana can boost mood and energy levels to a great extent.
Here’s how to do it:
– Lie flat on your stomach.
– Place your hands under your shoulders and gently lift your upper body.
– Keep your elbows close to your body and gaze slightly upward.
5. Setu Bandhasana (Bridge Pose)
This pose activates the thyroid gland, calms the brain, and reduces mild depression and anxiety. It’s great for people with blood pressure concerns when done slowly.
Here’s how to do it:
– Lie on your back with knees bent and feet hip-width apart.
– Press your feet into the floor and lift your hips upward.
– Hold for a few breaths and lower slowly.
6. Shavasana (Corpse Pose)
Shavasana is the ultimate relaxation pose. It signals the body to let go and deeply rest. Regular practice can improve sleep and reduce hypertension-related fatigue that often leads to low and high blood pressure.
Here’s how to do it:
– Lie flat on your back with legs slightly apart.
– Keep arms at your sides with palms facing upward.
– Close your eyes and focus on your breath.
How to do Yoga Asana for High Blood Pressure
Yoga is safe and helpful for high blood pressure. Here are some suggestions for practicing it wisely if you have a problem with high blood pressure:
Skip Intense Inversions: Some poses in this category — headstands, for example — lead to increased pressure. So, avoid this yoga pose.
Breathe: Long, slow, deep breathing soothes the heart.
Breathe: Never hold your breath; continue to breathe naturally.
See a Doctor: If you are taking medication or experiencing serious symptoms, consult your doctor or yoga teacher before practicing yoga.
Yoga for High and Low Blood Pressure: Final Words
Not all high and low blood pressure management calls for heavy medication. With these simple relaxing yoga poses, breathing practices, and the commitment to the consistency of your yoga practice, you can become the master of your health in a very natural way. High blood pressure yoga is not a physical activity. It’s a quiet push to stop, take a deep breath, and rekindle inner calm. The results? Improved heart health, clearer-headedness, and more emotional stability.
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