High blood pressure is a medical condition that risks the brain, heart, and kidneys and gives rise to several other diseases. Today 42% of the population has hypertension, which is alarming. If we believe the statistics, adults aged 30 and below are more prone to blood pressure. With the sedentary lifestyle, high-stress level jobs, and competitive world, the stress level is on another level. How does one combat high blood pressure?
Doing Yoga for high blood pressure treatment is an organic way of reducing cure it.
The following article will unfold how yoga for high BP helps reduce blood pressure.
Cause Of High Blood Pressure
High blood pressure is an ailment that must be treated on priority. It is imperative to understand what instigates the blood pressure to rise high. It’s time for a reality check if you or your known ones are at a risk-
- No intake of fruits and vegetables
- Munching more on salty snacks and intake too much salt
- Overweight and obesity
- Consumption of alcohol and caffeine-based drinks
- Sleep Apnea
- Genetic where there is a family history of blood pressure
- Sedentary lifestyle with no exercise
- Smoking
- Stress
Yoga Benefits for High Blood Pressure
Practicing yoga helps in reducing hypertension by calming the nervous system. Yoga has emerged as one of the most important tool for the overall wellness of the mind and body. Physically, it tones your muscles, slows down your heart, strengthens your joints, and provides flexibility to your body. Mentally, yoga benefits by treating disorders like anxiety, stress, etc. to keep you relaxed. In a nutshell, yoga helps to discipline the human body and soul. Take a look at some of the key Yoga benefits for High Blood Pressure patients.
- Regulates blood pressure
- Improves nervous system
- Increases lung capacity
- Treats digestive disorders
Best Yoga for High Blood Pressure Patients
Now that you are aware of the benefits of yoga for high BP patients, here are some of the most recommended yoga poses for them:
1. Bridge Pose (Setu Bandha Sarvangasana)
Bridge pose strengthens your nervous system, abdominals, and hamstrings. This relaxing pose is perfect for relieving lower backaches and as a rejuvenating exercise.
Step-by-Step Guide
- Release your feet to place them flat on the yoga mat. Bend your knees as you lie back. Keep your legs and feet parallel to each other with your arms alongside.
- Rock your pelvis to pull in your stomach as you inhale with your lower back gently pressing against the floor.
- Lift your hips by pressing into your feet. Use your hands and arms to help you balance and support the movement if you wish. Your shoulder must be in contact with the floor throughout this exercise to avoid any neck injury.
- Maintain this pose for a few breaths with your hips forming a line from the chest diagonally.
- As you exhale, roll your spine back onto the ground gently from your upper back down.
- Maintain the natural curve of your spine by keeping your lower back slightly off the ground. Repeat the exercise 10 times.
Benefits of Bridge Pose
- Stretches your neck, spine, and chest to stimulate abdominal organs
- Therapeutic for high blood pressure by calming down your brain and reducing fatigue, anxiety, depression, etc.
2. Corpse Pose (Savasana)
Also known as the Savasana, the corpse pose provides complete relaxation and is a challenging one. Here is a quick step-by-step guide to performing savasana yoga for beginners.
Savasana Guide
- Lie flat on your back with your legs separated.
- Place your arms on your side with your palms facing up.
- Close your eyes and concentrate from your head to your feet. Inhale & exhale deeply and slowly through your nostrils.
Benefits
- Helps in lowering the blood pressure by relaxing the body
- Calms the brain and reduces stress and fatigue
3. Head-to-Knee Forward Bend (Janu Sirsasana)
This therapeutic pose stretches your spine, shoulders, legs, and groin. It calms down your brain, improves digestion, and reduces blood pressure.
Step-by-step Guide
- Stretch your right leg out in front and pull your left foot between your right leg and your groin.
- Inhale while sitting up straight as you press your left hand into the crease of your thigh. Your right hand must be resting into the ground.
- Extend your spine and turn your torso slightly to align your bellybutton with your right thigh.
- As you exhale, start folding forward from your groin. Use a towel around your foot to hold it firmly if you cannot reach for your foot with your hands as you bend.
- Move your spine forward in a circular motion over your right leg by keeping your spine and neck straight.
- Keep stretching till you are comfortable and hold this pose. Inhale to lengthen your spine and exhale to ease yourself forward again.
- Hold this pose for three more cycles before switching legs and repeating the exercise on the other side.
Benefits
- Therapeutic for high blood pressure and relieves fatigue, anxiety, headache, and insomnia.
- Improves digestion and stimulates the liver and kidneys
4. Dolphin Pose
Dolphin pose opens up your shoulders and strengthens your arms and legs.
Step for Dolphin Pose
- Come on the floor on your knees and hands. Align your knees below your hips and forearms with your shoulders. Press your palms together and forearms into the floor.
- Curl your toes and lift your knees away from the floor as you exhale. Lengthen your tailbone and lift your sitting bones.
- Firm your shoulders and widen them away from the spine. Draw them towards the tailbone as you continue to press the forearms into the floor.
- Continue to lengthen your tailbone and maintain the pose for about a minute. Exhale and release your knees to the floor.
Benefits for Hypertension
- Helps in attaining the normal blood pressure and calming the brain
- Strengthens arms, shoulders, and legs
5. Bound Angle Pose (Baddha Konasana)
The bound angle pose is one of the best yoga poses for opening hips and increasing circulation. This pose works on your lower back and stretches your neck, hips, and inner thighs.
Step to Baddha Konasana
- Sit down and bring the soles of your feet together in the front. Bend your knees in the butterfly position.
- Bring your heels close to your pelvis by grabbing your toes for support.
- Sit straight and inhale without tucking your pelvis.
- Press your knees towards the ground as you exhale.
- Start bending your hips while keeping your spine straight to take your ribs forward towards your feet.
- Continue lowering down as long as you are comfortable without bending or curving your spine.
- Relax your neck by resting your chin and maintain this pose for 1 to 5 minutes.
Benefits of Baddha Konasana
- Helps to relax and relieve anxiety, fatigue, etc.
- Improves blood circulation by stimulating the heart to restore normal blood pressure
Pranayam for High Blood Pressure
There is pranayam for high bp. Performing pranayama helps to reduce blood pressure and cools down stress. The following pranayam will ease high blood pressure.
1. Kapalbhati
Kapalbhati, known as the skull shining breathing technique, asks you to take deep breaths till it expands the stomach and exhales on contracting the stomach muscles. This exercise aids in removing fat from the belly region. For people with hypertension, it is a precedence to lose weight. Kapalbhati is pranayam for weight loss.
2. NadiShodhan
NadiShodhan pranayam, known as the alternate nostril breathing technique, concentrates on infusing the body with oxygen. It reduces stress levels and anxiety issues if any. Practising NadhiShodhan helps to remove blockages from the arteries. It also brings balance to the right and left hemispheres of the brain and improves blood circulation in the head region.
3. Full Yogic breathing
Full Yogic breathing takes care of deep balancing respiratory exercise. It takes care of the torso and engages all three lobes of the lungs. It facilitates slow breathing techniques. It is apt for people who have a fast heart rate. Performing full yogic breathing will slow down and provide relaxation to the body
4. Bhastrika pranayam
The main objective of this pranayam is to keep the inhalation cycle equal to exhalation. Bhastrika Pranayam allows increasing the intra-abdominal pressure. The technique of Bhastrika pranayam lowers blood pressure, provides energy, and reduces cortisol levels. Overall it aims to improve health and provide a mindful living.
FAQ
- Is it OK to exercise with high BP?
Yes, it is Ok to exercise with high BP. It is better to take advice from the doctor before you begin. You can choose moderate activities accordingly. Yoga for hyper tension is advisable to bring blood pressure under control.
- Is Suryanamakar good for high BP?
Yes, Suryanamakar is good for high BP. It is good to increase hamstring flexibility. It facilitates upper body muscle. Performing sun salutation regularly reduces high blood pressure. It is best to follow a regime and perform it in the morning.
- Does SudarshanKriya reduce blood pressure?
Yes, SudarshanKriya’s breathing technique aids in lowering blood pressure. It is known as thunderstorm posture. The outcome of this breathing technique can be seen if a person practices it consistently. Long-term training helps to reduce cholesterol levels.
Last words
High heart pressure can lead to heart attacks, heart strokes, and death. Yoga can do wonders when practised regularly. To eradicate high blood pressure a healthy lifestyle is imperative. Yoga to reduce blood pressure show results when performed under the supervision of a trained yoga instructor. It is better to consult the yoga instructor about the medical condition and accordingly perform the asanas. One mustn’t forget to take medicines on time.
Let’s make a healthy living choice by clubbing yoga and pranayam together.
