Low Blood Pressure or Hypotension is not as dangerous as Hypertension. With some lifestyle changes and a proper medication, you can bring your low blood pressure to normal. Regular exercise, like yoga, helps a lot in improving blood flow in the body.
Here are some effective yoga asanas which will help in Low Blood Pressure or Hypotension
1. Druta Utkatasana
Druta Utkatasana or Dynamic Energy Pose is the asana recommended for beginners as it helps to create the mental state, physical stretch and strength to perform asanas. The name of this asana is derived from the Sanskrit word “Druta” means “fast” and Utkata means “Wild” and asana means “pose or posture”. Druta Utkatasana helps in the stimulation of the heart and diaphragm, and increase strength and stamina.
How to do Druta Utkatasana
Step -1 First, stand erect with both the feet together and facing forward and place the palms together in front of the chest.
Step -2 While inhaling, raise and straighten the arms above the head and breath out while slowly lower the body
Step -3 Make sure keep your feet and knees together throughout the practice.
Step -4 While practicing Druta Utkatasana or Dynamic Energy pose, squeeze your lower abdomen inwards in such a way that it should feel like you are touching your spine from inside while taking the lower abdomen inwards.
Step -5 Move your shoulder bones and open your chest and take a deep breath and raise your arms over your head.
Step -6 Keep your arms either parallel to each other or keep your palms joined when your arms are on over your head.
Step -7 Keep your arms in front of your ears or at the same level or before your ears.
Step -8 Bend your knees and push down your pelvis, such that it seems like you are seated in an imaginary chair.
Step -9 While holding this pose keep your spine lengthened
Step -10 Lower the body down about a few inches while getting into the pose.
Step -11 Straighten the legs and return to the upright position.
Benefits of Druta Utkasana
- Druta Utkatasana stretches the back, hips, groin, and calves by giving them strength and makes them more flexible.
- Improves Digestion System.
- Useful in blood sugar control and maintaining blood pressure.
- Helps in relieving stress, tension, and anxiety and calms the mind.
- Helps in alleviating disorders associated with Menopause moreover it also reduce menstrual pain when practiced regularly.
- Lung disorders like Asthma.
- Druta Utkatasana or Dynamic Energy pose improves the functioning of the Endocrine and Nervous system with regular practice.
Pavanmuktasana is a very useful asana for low blood pressure patients. Pavanmuktasana name comes from Sanskrit words pavan means “wind”, Mukta means “relieve” and asana means “pose” or posture. This yoga asana improves digestion system, strengthens the abdominal muscles, liver, pancreas, and stomach. Pavanmuktasana is the best asana to relieve gas by the compression of the abdomen.
How to do Pavanmuktasana
Step 1: Lie on back stretching your legs straight. Bend your right knee and holds it with both of your hands and pressing it towards the abdomen. By exhaling lifts your head up and touch your knee with a chin. Inhale and stretch your legs straight.
Step 2: Repeat the same with the left leg
Step 3: At last, press your stomach with both legs placing chin between your knees. In this position, swing your body back and forth 5-10 times and relax.
Benefits of Pavanmuktasana
- Strengthens the abdominal muscles and toned the intestines and internal organs of the digestive system.
- Release trapped gases and improving digestion.
- Pavanmuktasana strengthens the back muscles and tones the muscles of the arms and the legs.
- Improves the circulation of blood in the hip area.
- Regular practice of this yoga eases the tension in the lower back.
Uttanasana is a basic forward bend asana; this pose brings the intense extension to your legs and spine. This asana will help in keeping the blood pressure normal, therapeutic for infertility, osteoporosis, and sinusitis.
How to do Uttanasana or standing forward bend pose
Step 1: Stand straight, inhale and raise hands above head facing forward.
Step 2: Exhale and slowly bend forward try to touch toes or touch the floor or to leg.
Step 3: Don’t bend your knees and don’t stress your neck.
Step 4: Stay in this pose and breath
Benefits of Uttanasana
- Uttanasana keeps your spine strong and flexible
- Helps in reducing stress, anxiety, depression, and fatigue
- Calms the mind and soothes the nerves
- Relieves tension in the spine, neck, and back
- Stimulates the kidneys, liver, spleen
- Improves digestion
- Keeps your blood pressure normal
Bhujangasana or Cobra Pose
Bhujangasana is a back bending yoga asana. This yoga asana strengthens the spine, stretch the chest, shoulders, remove lethargy relieve stress and fatigue. Bhujangasana or cobra pose tones the organs that lie in the lower abdomen, stimulates digestion, reproductive, and urinary systems.
How to do Bhujangasana or Cobra Pose
Step 1: Lie on the abdomen on the yoga mat.
Step 2: Bend your elbows and bring your hands close to the shoulder and place your palms on the floor
Step 3: While inhaling raise your hand, neck, chest and upper abdomen off the floor. At the time doing this keep your thighs and hips firm.
Step 4: Stretch your neck and pull your shoulders backward
Step 5: Maintain this pose and breath normally.
Step 6: At last exhale and back to normal pose.
Benefits of Bhujangasana
- Makes spine stronger and flexible.
- Tones the organs that lie in the lower abdomen
- Stimulates the digestive, reproductive, and urinary systems.
- Regulate metabolism, and helps in balancing the weight.
- A good stretch for lungs, shoulders, chest, and abdomen.
- Bhujangasana is a great stress release.
- Relieves sciatica and asthma.
Sarvangasana (Shoulder Stand Yoga Pose)
Sarvangasana or Shoulder Stand Yoga Pose is one of the advanced approaches to yoga asanas packed with many health benefits. This yoga asana strengthens all the internal parts of your body and keeps them healthy and strong.
How to do Sarvangasana
Step 1: Start with lying down in the supine position.
Step 2: Raise your legs slowly upwards direction and bring it to 90° angle.
Step 3: Now, slowly bring your legs towards the head by raising the buttocks up.
Step 4: Raise the legs, abdomen, chest and try to form a straight line.
Step 5: Keep your palms on your back for support.
Step 6: Make sure that chin is against the chest.
Step 7: Stay in this position as long as you feel comfortable.
Step 8: Beginners can try to maintain the pose for up to 30 seconds or more.
Step 9: At last, slowly come back to the original position.
While practicing this, first lower the buttocks with your hands supporting the back and slowly come into the original position.
Benefits of Sarvangasana
- Sarvangasana is the best yoga asana for the proper functioning of the heart and also prevents palpitations.
- Sarvangasana or shoulder stand yoga pose prevents thyroid problems
- Helps insomniacs
- Relieves Constipation
- This asana is very helpful in reducing blood pressure to the blood vessels of the legs thus gives relief to the people who are suffering from the varicose vein.
Surya Namaskar (Sun Salutation)
Surya Namaskar series is beneficial for managing low blood pressure and bringing it back to normal. Surya Namaskar is a series of 12 yoga poses meant to give praise to the sun.
How to do Surya Namaskar or Sun salutation
Step 1: Bring your Feet together, stand straight arms aside and keep your mind focused on your body.
Step 2: Move into the salute posture, which places your palm to palm with your fingers up and should be at chest height. Keep in this pose for few minutes and take a deep breath in and out. Make sure your weight is evenly balanced between both feet.
Step 3: Then while inhaling, lift your hand above your head as much as you can do. Push your hips lightly to the front and keep your eyes focused on hands. Then, exhale and bend forward towards your feet and place your hands on the ground.
Step 5: This is the 2nd phase of Surya Namaskar. Move into sun gaze pose. Push your leg back as far it will go, and your knees should touch the ground as you bring your head up towards the sky and left foot stay between your hands.
Step 6: In this step, bring your left leg back parallel to your right leg. Keep your arms and body straight perpendicular to the ground or in the mountain pose.
Step 7: Now, here lower yourself to the ground in the salute pose. Start it by placing your knees on the ground and also bring your torso down, and your body should touch the ground in eight places arms, knees, chest, feet, forehead or chin.
Step 8: Bring your head up into the cobra posture or Bhujangasana, move up forward your body by straightening your arms and look upwards.
Step 9: In the last phase, go back through the poses in reverse order. As first, change to mountain pose or Tadasana by breathing out lift your body until you reach a triangular shape with your body. Keep your arms and legs straight.
Step 10: Now, pull your right foot forward into the sun gaze pose.
Step 11: Back to hand to foot pose and reach up back for the raised arms pose.
Step 12: Move back to the first position
Benefits of Surya Namaskar
- This asana will help to keep you disease-free and healthy
- Promotes balance in the body
- Improves blood circulation
- Strengthens the heart
- Tones the digestive tract
So, these are the most effective yoga asanas for low blood pressure or Hypotension. With the regular practice of these yoga asanas, you can get relieved from low blood pressure problem in a few days. Moreover, these yoga asanas not only help you in keeping your blood pressure normal but also good for the mental state, keep your digestive system strong and boost your immunity.
The Greatest Wealth is Health.