5 Unique Yoga Poses For High Blood Pressure

Dr. Pakhi Sharma (MBBS)
Dr. Pakhi Sharma (MBBS)

General Physician | 6+ years

Yoga Reduce Your Blood Pressure
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Did you know one of the many benefits of doing yoga is keeping your heart healthy?

 

Yoga asanas not only help in shunning that stress but also help in controlling and managing your blood pressure. It is easy, less time-consuming, effective, and a natural way to treat hypertension. And to add to this list of amazing reasons why you should start practicing yoga, know that you can pick and choose what poses and postures work best for you. While there are many, we’ve listed down 5 easy yoga asanas to start with. Read on to find out!

Contents:
  • blog_single_bullet_icon
    What is Yoga?
  • blog_single_bullet_icon
    What are its Benefits?
  • blog_single_bullet_icon
    How is Yoga Beneficial in Reducing Blood Pressure?
  • blog_single_bullet_icon
    Try These Yoga Asanas for High BP
  • blog_single_bullet_icon
    Which Yoga Poses Should be Avoided for High BP?
  • blog_single_bullet_icon
    Don’t Have Time To Read?
  • blog_single_bullet_icon
    FAQs
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What is Yoga?

Yoga is an exercise that is being practiced since ancient times. It aims at bringing harmony to your mind and body. It involves various physical poses and breathing techniques that promote strength, endurance, flexibility, and emotional wellness. Let’s understand the benefits of yoga for blood pressure.

Health Benefits of Yoga

Yoga is beneficial for your physical and emotional well-being. Practicing yoga regularly can:

  • Keep you active and fit
  • Help in weight loss
  • Build your immunity
  • Keep you stress-free
  • Improve concentration
  • Improve your body’s posture and flexibility
  • Boost your mental wellness
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How is Yoga Beneficial in Reducing Blood Pressure?

Blood pressure is the force exerted by the blood on the walls of your artery It can vary throughout the day depending on your activities. However, in some cases, your blood pressure is consistently above the normal levels (120/80 mm Hg). This condition is known as high blood pressure or hypertension. Let’s understand why should you practice yoga to reduce blood pressure.

Practicing yoga regularly has been found to be beneficial for lowering your blood pressure. Here’s how:

  • Yoga involves deep and conscious breathing that is synchronized with your body movements. This helps in improving the flow in the blood vessels and slowing down your heart rate.
  • It helps calm your mind and reduces stress. Managing stress plays an important role in lowering your blood pressure. Yoga also helps regularize your sleep patterns.
  • Obesity is another risk factor for hypertension. Practicing yoga regularly helps in managing your body weight and prevents the risk of being overweight.

Try These 5 Yoga Asanas for High BP

1. Uttanasana (Forward bend pose)

Uttanasana

Uttanasana or the forward bend pose is an extension of your entire back. In the Sanskrit word “uttanasa”, “ut” means intense or powerful, and “tan” means to stretch or lengthen. When you fold forward in uttanasana you stretch the entire muscles in your lower, middle and upper back. It is beneficial in improving your blood flow. Thus, it helps in controlling your blood pressure.

How to do it: Stand straight with your hands by your side. Now slowly lift your hands and bend forward until you touch the floor without bending your knees. You can hold the position for 1 to 2 minutes and return to the original position.

2. Viparita Karani (Legs up the wall pose)

Viparita Karani

Viparita Karani is often called a legs-up-the-wall pose. Viparita means “inverted” and Karani means “in action”. This means that the pose typically inverts the normal pose that is maintained when we sit or stand. This pose increases the blood circulation to your upper body, which can be a pleasant rebalancing after you have been standing or sitting for a long time. It helps relax your blood vessels and improves circulation. Viparith Karani thus helps in lowering your blood pressure.

How to do it: Lie down on a flat surface and bring your legs against a wall with your soles facing upwards. Your legs should be at a 90-degree angle to your body. You can hold the position for 1 to 2 minutes and return to the original position.

3. Sethubhandasana (Bridge pose)

Sethubhandasana

Sethubhandasana or the bridge pose is a back-bending posture that helps correct your posture and counteracts the effects of prolonged sitting or standing. The pose gently stretches your abdomen, chest, and shoulders while strengthening your back muscles, glutes, thighs, and ankles.

How to do it: Start by lying on your back and bend your knees by keeping your feet apart. Inhale and raise your hips by keeping your shoulders on the floor. Interlace your fingers under your hip. Take deep breaths hold the position for a few minutes and then come back to the original position.

4. Adho Mukha Svanasana (Downward-facing dog pose)

Adho Mukha Svanasana

Adho mukha svanasana or the downward-facing dog pose that helps in stretching and strengthening your whole body. This pose also helps build better balance and flexibility. It helps strengthen your muscles and improves heart function. Adho mukha svanasana thus helps improve circulation and lowers your blood pressure.

How to do it:  Kneel on the floor and keep a hip-width distance between your knees. Incline forward by putting your hands on the floor, just under the shoulders. Your thighs and arms should be perpendicular to the floor. Your hands should be aligned to the knees and shoulders to the wrists. Press your hands to the ground and lift your hips off the floor by curling your toes under. Keep your feet on the floor for a deeper stretch. Hold the pose for 5 to 8 breathes before returning to the normal position.

5. Balasana (Child pose)

Balasana or the child pose involves bending forward over the knee and compressing your body over the mat of the floor. It helps to stretch your back, hips, thighs, and ankles. This pose helps improve circulation, normalizes your heart rate, and also aids in lowering your blood pressure. 

How to do it: Come to your hands and knees on the mat. Spread your knees and bring your belly to rest between your thighs and the root of your forehead on the floor. Now stretch your arms forward with your palms facing up or down. (these are the two arm variations).

Which Yoga Poses Should be Avoided For High BP?

If you have high blood pressure or hypertension, avoid certain yoga poses that involve backbends and inversions (for example, poses that involve headstands or handstands). Check with your doctor before starting yoga and also consult a certified yoga instructor to make sure that you are clear with the right methods for each pose.

Don’t Have Time To Read?

  • Yoga is a mind and body practice that is being practiced since ancient times. It aims at bringing harmony to your mind and body. It involves various physical poses and breathing techniques.
  • Practicing yoga regularly is beneficial for your physical and mental wellness. It also helps manage chronic conditions such as high blood pressure.
  • Yoga asanas such uttanasana, viparita karani, sethubhandasana and balasana can be beneficial for high blood pressure or hypertesnion.
  • If you have high blood pressure or hypertension, avoid certain yoga poses that involve backbends and inversions. 
  • Use the Phable Care App to consult India’s leading cardiologists, order medicines, book lab tests, integrate BP monitors and other devices to get real-time remote care from the comfort of your home. Also, check out our Hypertension Management Program which provides ‎360º care. Let’s treat low/high blood pressure problems together.

Frequently Asked Questions

Yoga is beneficial for your overall health. It helps in relaxing your blood vessels, improving circulation, and lowering your blood pressure.

Uttanasana is one of the asanas that if practiced regularly can help in maintaining normal blood pressure.

Pranayama is known to decrease your heart rate and lower your blood pressure. Practicing Anulom Vilom regularly will help you manage blood pressure.

In case of high BP, you can avoid inverted poses that involve headstands or handstands, etc.

Practicing Anulom Vilom is good for both your physical and mental wellness. It is known to relax your blood vessels and is beneficial for high blood pressure.

Your BP might temporarily spike after a Kapal Bhati Session. However, it does not have any long-term effects on your blood pressure.

Practicing Surya Namaskar (Sun Salutation) is shown to significantly decrease your heart rate and improve your blood pressure. 

Dr. Pakhi Sharma
Dr. Pakhi Sharma, MBBS
(General physician, 6+ years)
An expert in obstetrics and medical emergencies, Dr. Pakhi Sharma, an alumni of Sri Devaraj Urs University of Higher Education and Research Centre, is a general physician working at Phablecare. She has 6+ years of work experience spread across gynaecology and obstetrics, family medicine, and medical emergencies at renowned hospitals and clinics.

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