High blood pressure or hypertension is a serious illness that results in heart attacks, strokes, and even death. This “silent killer” is all the more dangerous because he has no symptoms. So the only way to find out is to have yourself checked regularly. The next logical step is, of course, how to control high blood pressure.
Pranayama and yoga are two natural ways to control high blood pressure.

What is hypertension or high blood pressure?

Blood pressure is the blood force in your arteries. The correct pressure varies from person to person and must be regulated. Only then will your system function properly. The American Heart Association considers 120/80 to be the standard limit for blood pressure. Pre-hypertension is when your setting is between 120/80 and 140/90. Anything over 140/90 is hypertension and is dangerous.

What causes arterial hypertension?

  • Hypertension is an independent condition, which means that it is not triggered by other such as diabetes, heart problems, or kidney dysfunction.
  • Stress is a major factor that causes hypertension. When you are stressed, your heart beats faster and your blood vessels constrict.
  • Other factors such as unfavorable lifestyle choices including smoking, alcohol consumption, drug abuse also cause harm.
  • If you don’t exercise enough or are overweight, you could be heading for hypertension.

How to control high blood pressure

Neither high blood pressure nor low blood pressure is desirable; a balance is essential in the body. While healthy eating habits help maintain balance, you can’t ignore the role of the mind either. So how can you harmonize the two? The ancient science of yoga can give the answer. By regularly practicing simple postures, yoga will help you fight blood pressure problems.

Why yoga poses for high blood pressure

  • Yoga asanas involve consciously and deeply breathing while synchronizing the movements of your body. Naturally, they can help control blood pressure, primarily by relieving stress.
  • Yoga asanas can calm the nerves and help slow an abnormal heart rate.
  • Yoga helps increase immunity and reduce the incidence of heart problems like heart attacks and strokes.
  • Lack of adequate rest is the main reason for stress and high blood pressure. Yoga helps regulate sleep habits and patterns.
  • Obesity can also lead to hypertension. Regular yoga practice and an improved diet regulate body weight.
  • Positive energy is given by yoga to the body and mind. It makes you happier and more optimistic in life. In the long run, it helps regulate blood pressure levels.

The how: yoga poses for high blood pressure

The below mentioned yoga asanas can help reduce high blood pressure. However, it would be best to put them into practice under the guidance of a trained specialist.
Yoga poses for high blood pressure

  1. Shishuasana (child pose)
  2. Vajrasana (diamond pose)
  3. Paschimottanasana (Forward Bend Pose)
  4. Shavasana (corpse pose)
  5. Sukhasana (easy pose)
  6. Ardha Matsyendrasana (seated half-turn of the spine)
  7. Badhakonasana (butterfly pose)
  8. Janusirsasana (forward bend on one leg)
  9. Virasana (hero’s pose)
  10. Setu Bandhasana (bridge pose)
  11. Ardha halasana (half-plow pose)
  • Shishuasana (child pose)

Relieves stress and fatigue. It also normalizes blood circulation.Shishuasana (Child Pose)

  • Vajrasana (diamond pose)

Even after lunch or dinner, this pose can be done. It helps in controlling obesity and increases blood flow to the lower abdomen.Vajrasana (Diamond Pose)

  • Paschimottanasana (Forward Bend Pose)

Helps reduce fatty deposits in the abdominal area, thus enabling weight loss. It also acts as an effective pain reliever and normalizes high blood pressure.Paschimottanasana (Forward Bend Pose)

  • Shavasana (corpse pose)

Relieves stress, depression and fatigue. It helps the body to relax and prepare for restful sleep. It also stimulates blood circulation. You can also practice yoga nidra.Shavasana (Corpse Pose)

  • Sukhasana (easy pose)

This meditative pose calms and unites body and mind. It helps in lowering high blood pressure because it makes your body more balanced and your mind free and happy.Sukhasana (Easy Pose)

  • Ardha Matsyendrasana (seated half-turn of the spine)

Stimulates the heart and nervous system which helps to normalize high blood pressure.Ardha Matsyendrasana (Sitting Half Spinal Twist)

  • Badhakonasana (butterfly pose)

Stimulates the heart and leads to better circulation of blood in the body. It also relieves stress and fatigue.Badhakonasana (Butterfly Pose)

  • Janusirsasana (forward bend on one leg)

Acts effectively on your belly fat by massaging your abdominal organs. By affecting weight loss, it helps to regulate blood pressure so that it stays at a normal level.Janusirsasana (One-legged Forward Bend)

  • Virasana (hero’s pose)

Increases blood circulation around the legs and helps regulate blood pressure.Virasana (hero pose)

  • Setu Bandhasana (bridge pose)

Stimulates the kidneys and calms the nervous system. It helps in regulating the blood pressure in the body.Setu Bandhasana (Bridge Pose)

  • Ardha halasana (half-plow pose)

Helps burn fat in thighs, abdomen and hips. It also helps in controlling high blood pressure.Ardha halasana (half plow pose)


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