Yoga for High Blood Pressure or Hypertension, as stress is one of the major contributors to high blood pressure and yoga is a very effective tool in dealing with stress. Yoga helps in regulating breathing, losing weight, reduce mental stress and increases the release of happy hormones like serotonin and endorphins and strengthens the feelings of empowerment and consequently control high blood pressure.
Most Effective Yoga asana for Hypertension (High Blood Pressure)
Shishuasana (Child Pose)
Shishuasana or Child pose is the most relaxing pose having super healing powers. The name of this yoga derives from the manner a baby sleeps as Shishu means child and Asana means posture. Shishuasana will help to relieve stress and fatigue and normalize blood circulation. With this yoga you feel relax physically and mentally, also gives a stretch to hips, thighs, and ankles.
How to do Shishuasana
Step 1: Start with sitting on the heels. Keep your hips on the heels, bend forward, and touch your forehead on the floor.
Step 2: Keep the arms alongside your body with hands on the floor and palms facing up.
Step 3: Gently press your chest on your thighs and
Step 4: Slowly come back at the first position that is to sit on the heels and relax.
Benefits of Shishuasana
Helps in relaxing back
Calms down the nervous system
Control High Blood Pressure
When to Avoid Shishuasana or Child Pose
Avoid Child pose, if you have severe back or neck injury
Pregnant women should also avoid this yoga asana
If you recently suffered from diarrhea.
Paschimottanasana or Seated Forward Bend
Paschimottanasana is also as known as seated forward bend, or intense dorsal stretch. Paschimottanasana is a Hatha Yoga pose that has many benefits. The Paschimottanasana covers a whole lot of systems in the body and very beneficial for diabetes and high blood pressure. Moreover, this yoga asana gives the entire body a good stretch. The name of this yoga asana comes from three Sanskrit words “Paschim” means “West,” “Uttana” means” intense stretch” and “asana” means “pose.” Before practicing this yoga make sure your stomach and bowels empty or if you want to practice this yoga in the evening then have your meals at least 4 to 6 hours before you do the asana, so your food gets digested.
How to do Paschimottanasana
Step 1: Sit straight and stretch your legs straight and swings the upper part of their body back and forth. Try to reach further with hands, touching your knees, calves, ankles, and finally toes.
Step 2: Inhale and raise your arms over your head and exhale while bending forward.
Step 3: Try to reach further to touch your toes with hands. However, make sure that you don’t stretch too far.
Step 4: At the last stage try to place your elbows at the side of knees, and touch knees with either with nose or forehead.
Benefits of Paschimottanasana (Seated Forward Bend)
This yoga asana is very helpful in High blood pressure, Insomnia, infertility, and sinusitis.
Calms mind, relieves depression and Stress.
Paschimottanasana reduces anxiety, headaches, and fatigue.
Fights with obesity and increase appetite
When to Avoid Paschimottanasana
A person suffering from slipped disc and sciatica
Women should avoid this asana in pregnancy
Asthma Patients should also avoid this yoga asana
Vajrasana or Diamond Pose
Vajrasana is also known as Diamond Pose, and this is one of the easiest yoga asanas to perform. This yoga asana takes its name from the Sanskrit word Vajra which means Diamond and Asana means Pose. Breathing exercises like Kapalbhati, Anulon Vilom are done by sitting in this position, so it is said by sitting like this our body becomes strong as Diamond. Diamond Pose or Vajrasana increases blood circulation to the lower abdomen and helps in controlling obesity.
How to do Vajrasana or Diamond Pose
Step 1: Kneel down, stretch your legs backward and keep them together. Also, ensure that your big toes should cross each other.
Step 2: Place your buttocks are resting on your heels and thighs on your calf muscles.
Step 3: Keep your head straight, set your gaze forward focusing on one point and place your hands on knees
Step 4: Concentrate on your breath. You can also close your eyes to contrate on your breathing and calm your mind.
Benefits of Vajrasana
Improves digestion, prevents ulcers and acidity.
Vajrasana keeps High Blood Pressure in control.
Strengthens the back and relieves patients from lower back problems.
Strengthens the pelvic muscles.
Ease out labor pains and relieve from menstrual cramps.
When to Avoid Vajrasana
Avoid Vajrasana if you are suffering from joint pain
People who have any spinal column ailments, especially on the lower vertebrae should not attempt this pose.
Practice this yoga pose under expert guidance and advice if you are a patient of a hernia, intestinal ulcers and other diseases of the small and large intestine.
Sukhasana or Pleasant Pose
Sukhasana is a comfortable yoga asana which calms and unites the mind and the body, reduce high blood pressure by making the body more balanced and also making the mind free and cheerful. Sukhasana is also known as pleasant pose, or decent pose, this yoga asana is best-suited meditation for both beginners and advanced practitioners.
How to do Sukhasana
Step 1: Sit erect, stretch your legs in front of you.
Step 2: Cross your legs such that your knees are wide, shins crossed, and each foot placed under the knee. Bend your knees and tuck your legs into your torso.
Step 3: Make sure a comfortable space between your pelvis and feet and your pelvis must be in a neutral position.
Step 4: Your back must be balanced in such a way that your tailbone and the pubic bone are at equal distance from the floor.
In Sukhasana, you can sit in this pose as long as you are comfortable. However, make sure that you alternate the crossing of the legs as you can do this asana keep your right leg over your left on even days, and the left over the right on odd days.
Benefits of Sukhasana
Relaxes your mind and body
Practicing Sukasana will improve body alignment
Makes your back stronger
Helps in elongating your spine
When to Avoid Sukhasana
A Person with severe knee pain should not practice this yoga
Avoid Sukhasana in lower backache or sciatica
Shavasana or Corpse Pose
Shavasana is usually done at the end of the yoga session. This yoga asana is very helpful in rejuvenating the body, mind, spirit and relieves depression, stress, fatigue and stimulate blood circulation.
How to do Shavasana
Step 1: Lie flat on the floor, there should not be any disturbance for the duration of the pose, and don’t use any pillows or cushions.
Step 2: Place your legs apart
Step 3: Arms should be placed alongside your body and slightly apart, leave your palms open and facing upward
Step 4: Close your eyes and draws your attention to every part of your body, concentrate on the breath, breath slowly and set your body in the state of deep relaxation.
Step 5: Stay in this position for at least 10 minutes. And, when your body starts feeling fresh and relax then get up by rolling on one side by keeping your eyes closed.
Benefits of Shavasana or Corpse Pose
Shavasana relaxes and calms the body by replenishing and rejuvenates your body.
Controls High Blood pressure and Anxiety
Improves Memory and Concentration
Boost energy and productivity
Practice this yoga asanas to keep yourself healthy and away from high blood pressure problem. These yoga asanas not only helps in keeping your blood pressure normal but also beneficial in increasing flexibility, muscle strength, helps in weight reduction, cardio, and circulatory health, improves respiration, and gives you mental strength.