Easy Yoga Poses for Blood Pressure Control
Blood pressure problems can occur at any age. However, if you suffer from hypertension your blood pressure levels should be lower than 130/80 mm Hg. High blood pressure is on the rise and according to the World Health Organization: 1 in 5 women and 1 in 4 men are battling hypertension.
The major reason behind this condition is a diet high in salt, fat, and/or cholesterol, chronic conditions such as kidney and hormone problems, diabetes, and high cholesterol, family history, etc. In the case of children, the reasons could be linked to kidney or heart problems causing hypertension.
Hypertension is called a “silent killer”. Most people with hypertension are unaware of the problem because it may have no warning signs or symptoms. For this reason, blood pressure must be measured regularly.
Severe high blood pressure symptoms include breathing difficulty, dizziness, and palpitation. If you have high blood pressure, it is important to bring it under control. Apart from reducing salt intake, you need to make some lifestyle changes.
Although most people prefer modern medications in case they are suffering from intense high blood pressure, there are also a handful of natural remedies to avoid long-term side effects and keep high blood pressure in check.
One such natural remedy to combat high blood pressure problems is Yoga. This timeless practice involving body movements synchronized with breathing techniques not only soothes the nerves and helps bring down an abnormal heart rate but also relieves stress and controls blood pressure naturally.
Here is a list of yoga asanas to lower high blood pressure:
- Uttanasana (Forward bent pose)
This pose helps the blood gush to the head and enhances blood circulation. It also regulates the flow of blood, calms down the body, and stabilizes the heart rate.
How to:
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 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.
- Viparita Karani (Legs up the wall pose)
This posture is one of the relaxing poses that allows you to lie flat on the ground with your legs up without much twisting. By keeping the blood flow in check, it helps to control and bring down high blood pressure.
How to:
Lie onto the back and swing your legs upwards in such a way that the back of the thigh rests against the wall. Rest your entire back, i.e. the spinal column on the floor below, and relax the arms on either side of the body. Hold the position for 10 minutes or as long as you can and then slowly pull your leg back to the starting position.
- Setu Bandhasana (Bridge pose)
This is an extremely beneficial posture for not only relieving arthritic pain but also strengthening the leg, thigh, and back muscles. It also releases blocked channels and effectively brings down blood pressure.
How to:
Start the posture by lying flat on your back. Now bend your knees and elbows. Place your feet flat on the floor close to the hips and your hands firmly on either side of the head. While supporting both your hands and legs on the ground, slowly try to lift your body up into the air. Hold this arching posture for 20–30 secs and slowly bring your body up into a standing pose.
- Shavasana (Corpse Pose)
The asana not only brings relaxation to the mind and body but also reduces blood pressure and brings down the heart rate. This ultimate resting pose helps the brain process the workout and allows the body to employ the benefits.
How to:
Lie down on your back and close your eyes. Relax your body and mind. and think happy peaceful thoughts. Take your time while you do this. Breathe normally and do not hold your breath. After some time, stand up.
Yoga is extremely beneficial for your body and overall health. However, if you are taking medications for high blood pressure you can once check with your doctor before adding yoga to your routine.
