High blood pressure, or hypertension, has become a prevalent health issue globally, affecting millions of individuals across various age groups. The unruly lifestyle habits like consuming fried and processed foods, unhealthy sleeping patterns, and sedentary lifestyle are major causes of high blood pressure. Additionally, the main culprit behind increasing cases of hypertension is excessive stress. High blood pressure if not treated timely can lead to stroke or heart attack.
Majority Indian population in the age group of 40s and above are taking a pill daily to control their blood pressure but is it enough? Practising yoga can help in lowering and controlling your blood pressure and help you relax your mind and body. In an interaction with OnlyMyHealth, Himalayan Siddhaa Akshar, Founder of Akshar Yoga Kendraa, Author and Columnist, Bengaluru, provides insights on how yoga can aid high blood pressure and recommended some poses to lower it.
Yoga for blood pressure
According to Akshar, yoga can be an effective complementary practice for managing high blood pressure or hypertension. “By combining physical postures (asanas), controlled breathing (pranayama), and meditation, yoga helps reduce stress, improve circulation, and promote overall relaxation, all of which can contribute to lowering blood pressure levels,” he said.
The Harvard Medical School notes that practising yoga can help you lower your blood pressure especially if you practise it daily. It also emphasised on practising yoga under the guidance of an instructor to minimise the risk of spiking the blood pressure.
Also read: Instant Stress Relief: 5 One-Minute Yoga Asanas for a Healthier Mind
Here are some yoga poses and practices listed by Akshar that can be particularly beneficial for lowering blood pressure.
1. Forward Fold Poses (Uttanasana, Padahastasana, and Janu Sirsasana)
These standing forward fold poses promote relaxation and help regulate blood flow. They gently stretch the back, hamstrings, and calves while encouraging deep breathing. Akshar said, “The inverted posture can also help reduce stress and anxiety, which are known contributors to high blood pressure.”
2. Legs-Up-the-Wall Pose (Viparita Karani)
This restorative pose promotes relaxation and improves circulation. Explaining the pose, Akshar said, “By elevating the legs against a wall, it helps reduce stress on the heart and encourages proper blood flow throughout the body. It can be particularly helpful for those with high blood pressure.”
3. Child's Pose (Balasana)
This gentle, resting pose helps calm the mind and body. It stretches the back, shoulders, and hips while promoting deep breathing, which can lower blood pressure and heart rate.
4. Corpse Pose (Savasana)
This final resting pose allows for complete relaxation and integration of the benefits from the yoga practice. Lying flat on the back and focusing on deep breathing can help lower blood pressure and induce a state of calmness as per Akshar.
5. Alternate Nostril Breathing (Nadi Shodhana Pranayama)
Nadi Shodhana Pranayama helps balance the nervous system and promote relaxation. The alternating flow of breath between the nostrils can help you reduce stress and anxiety, which are known contributors to high blood pressure.
Also read: Here Are Some Yoga Practices To Protect You From Heatstroke
6. Mindfulness Meditation
Incorporating mindfulness meditation into your yoga practice can be highly beneficial for lowering blood pressure. “By focusing on the present moment and cultivating a state of non-judgmental awareness, mindfulness meditation can help reduce stress and promote relaxation, both of which are essential for managing hypertension,” Akshar said.
Emphasising the importance of medication and treatment, Akshar said, “It's important to note that while yoga can be a valuable complementary practice, it should not replace any prescribed medications or treatments for high blood pressure.” Additionally, individuals with severe hypertension or other health conditions should consult with their healthcare provider before starting a new yoga practice.
Regular practice of these yoga poses and techniques, combined with a healthy lifestyle, can help manage stress levels, improve circulation, and potentially lower blood pressure readings over time. Remember to practise with proper alignment, breathe deeply, and listen to your body's signals.