Are you looking for yoga poses for high blood pressure?

Want to know about the benefits of yoga for hypertension?

Today I am going to tell you about the best yoga poses for high blood pressure. If you practice these asanas regularly you will find your blood pressure levels getting normal.

Every family nowadays has at least one member who has high blood pressure. In fact, many youngsters have fallen prey to this disorder or condition. The main culprit, in this case, is stress which is the product of a poor lifestyle.  We totally forget to relax and rejuvenate in the hustle of our everyday chores. This results in lifestyle disorders like diabetes, PCOS, heart problems and hypertension. As per a recent study, the leading cause of death amongst most of the urban population is lifestyle disorders like hypertension.

Yoga is beneficial to get rid of such lifestyle disorders by lowering the levels of stress. It can magically reduce blood pressure levels as it helps to calm down the mind. There are a number of yoga poses which especially target to cure problems with blood pressure. (1)

Yoga Poses for High Blood Pressure

1. Adho Mukha Svanasana or Down Facing Dog Pose:

Adho Mukha Svanasana helps to relieve the stiffness and stress from your shoulder region. It also improves your spine posture. This posture strengthens your abdominal muscles, improve blood circulation that helps to control blood pressure. In short, it is an excellent stretching asana for your entire body. It also improves digestion, reduces anxiety.  This is one of the best yoga asanas for high blood pressure. (2)

How to do:

1. Bend down on your four limbs.
2. Exhale and lift your hips to make a V shape looking towards the ground.
3. Make sure that your ears touch your inner arms.
4. Hold the position for few seconds and get back to the previous posture again.

2. Vajrasana

This pose is very easy to make but has great health benefits.  It strengthens the lower back and pelvic muscles. Vajrasana helps in better digestion and improves posture. Take long deep breaths while sitting in this asana and your blood pressure will be in control. This is one of the best yoga asanas for constipation.

How to do:

1. Kneel down and cross your toes.
2. Gently lower your body and sit in such a posture that your buttocks touch your heels.
3. Put your hands on knees, palms facing the sky and look straight.
4. Close your eyes, take long deep breaths and relax.
5. Continue for 5- 10 minutes.
6. Practice this asana daily for better results.

3. Supta Virasana or Reclined Hero Pose

This pose stretches the back muscles and helps in releasing stress. It is very easy to do and makes your body more energetic.  It improves digestion and gut health. Supta Virasana also helps to get rid of diseases like arthritis, asthma, flat feet, head cold, headache, high blood pressure, and insomnia. Practice this asana daily for better results.

How to do:

1. Kneel down and sit on your heels.
2. Then slowly bend your body backward and lie on the mat.
3. Make sure that your hips stay in between your heels.
4. Slowly stretch your hands and place it by your side.
5. Now take your arms over your head and rest it on the mat with palms are facing upwards.
6. Hold the pose for few seconds to a minute and then slowly get back to your original pose.

4. Badha Konasana

This yoga pose will not only help you to get rid of blood pressure problems but also make your posture erect. It is greatly beneficial for pregnant women to have a smooth delivery. Badha Konasana also improves blood circulation in your body that helps to have control over blood pressure. You should practice this asana daily for better results.

Badha konasana is beneficial in reducing fissures and piles.

How to do:

1. Sit in Sukhasana.
2. Join both the feet and bring them near your pelvis.
3. Your feet and legs should touch the ground.
4.  Lock the thumb of your feet with your hands and maintain the pose for five minutes.

Here is an informative video from ehowhealth on yoga for reducing blood pressure

5. Uttanasana

This pose helps to reduce stress, insomnia, headache, blood pressure, it also improves digestion. It directs the blood flow towards your head which helps in reducing stress levels and curing headache.  Make a routine to do this asana daily for better results.

How to do:

1. Stand straight, rest your hand by your side.
2. Slowly bend downward and try to touch your palms on the ground.
3. Bend your head to the inner side of your thighs.
4. Keep this pose for a minute then get back to normal pose again.

6. Halasana

This pose helps to get rid of digestive problems, increases metabolism. It also shows its effects on the thyroid gland and controls blood sugar. Halasana greatly helps to improve blood circulation and reduce stress levels. This helps to reduce hypertension. This is one of the best yoga asanas for thyroid.

How to do:

1. Lie down on your back keeping your palms by your sides.
2. Lift your legs together and bend them toward your face.
3. Try to touch your feet to the ground above your head.
4. Hold the pose for a minute then get back to original pose again and relax.
5. Please take care to stretch your body within your limits and capabilities and not indulge in overdoing.

7. Bridge Pose

This asana helps to get good digestion, reduces stress, anxiety, keep control over blood pressure. Makes your spine erect. Improves blood circulation and also air circulation to the lungs. This is one of the best yoga asanas for back pain.

How to do:

1. Lie on your back and bend your knees keeping your feet on the ground.
2. Rest your hands to the side of your body.
3. Slowly lift your hips along with lower and upper back. Make a straight bridge like pose.
4. Hold the pose for about 5 minutes and then get back to your original pose.

8. Pashimottasana

This pose helps to get rid of stress, anxiety, insomnia. It helps to control blood pressure. Improves blood circulation and digestion. It is a very simple asana with a lot of health benefits

How to do

1. Sit straight on a mat and stretch your legs in front.
2. Slowly bend your body from the hip.
3. Bend your head and try to touch it to your legs.
4. Hold the thumbs of your feet with your hands.
5. Hold the posture for one minute and relax.
6. Get back to your original pose.

9. Shavasana

This asana is very simple to do and greatly effective for your body.  It brings your body to a meditative state, relaxes your brain and body. Shavasana improves concentration, reduces stress and improves blood circulation. It greatly helps to cure high blood pressure problem.

How to do

1. Lie straight on your back and relax your body.
2. Keep your palm upwards and smoothly inhale and exhale.
3. Slowly take your attention to your different body parts.
4. Make sure you don’t fall asleep during this yoga.

10. Suryanamaskar

Suryanamaskar is well known for its benefits which includes weight loss, glowing skin. It is a set of asanas which improves blood circulation and helps in reducing the blood pressure. There are 12 steps in Suryanamaskar. It is one of the best yoga asanas to increase height.

1. Pranamasana (Prayer pose): Stand straight at the end of your yoga mat and join your hands.
2. Hastauttanasana (Raised arms pose): Take a deep breath in and raise your arms. Bend slightly backward and stretch your body.  Your biceps must be close to your ears and chin up.
3. Hasta Padasana (Hand to foot pose): Breathe out and bend down. Make sure your palms touch the ground and do not bend your knees.
4. Ashva Sanchalasana (Equestrian pose): Breathe in and push your right leg back. Place your right knee and palms on the ground and look straight.
5. Dandasana (Stick pose):  As you breathe out, push your left leg back and bring your whole body in plank pose.
6. Ashtanga Namaskara (Eight part salute):  Lower your body and place your chest and chin on the floor. Only your hips must not touch the ground.
7. Bhujangasana (Cobra pose): Raise your chest and upper body up like a cobra. Both the hand can be bent but keep your shoulders away from the ears.
8. Parvatasana (Mountain Pose): Raise your hips and tailbone up as you breathe out.
9. Ashwa Sanchalana (Equestrian pose): Breathe in and push your left leg back. Place your left knee and palms on the ground and look straight.
10. Hasta Padasana (Hand to foot pose): Breathe out and bend down. Make sure your palms touch the ground and do not bend your knees.
11. Hastauttanasana (Raised arms pose): Take a deep breath in and raise your arms. Bend slightly backward and stretch your body.  Your biceps must be close to your ears and chin up.
12. Pranamasana (Prayer pose): Stand straight at the end of your yoga mat and join your hands.

Read a detailed post here: How to Do Surya Namaskar: 12 Steps with Pictures, Benefits & Mantra

 

11. Janu Sirshasana

This pose provides you relaxation, calms your mind and releases accumulated stress. It also benefits digestive organs, reproductive organs as well.

How to do

1. Sit on the ground and s tretch your left leg at a right angle to your body, bending from your hip.
2. Now fold your right knee and touch your inner left thigh.
3. Try to keep both your legs completely touching the ground.
4. Now bend your body towards your left leg and hold your left leg thumb with your hands.
5. Hold the position for few seconds and then switch to another side.

12. Dhanurasana

Dhanurasana or bow pose gives a great stretch to your abdominal muscles. It removes the stiffness in your back. This asana helps to get rid of stress, stimulates reproductive organs. Makes your body toned.

How to do

1. Lie flat on your stomach.
2. Bend your knees and hold your ankles.
3. Now lift your hands and legs. Hold for twenty seconds and then relax.

13. Viparit Karni

It helps to get rid of a headache, anxiety and digestive problems. It improves blood circulation and also relaxes tired feet and legs.

How to do

1. Lie flat on your back.
2. Slowly lift your legs together at 90 ° angle to your body.
3. Hold the position for a minute and relax
4. Get back to your normal pose.

14. Sarvangasana

It helps digestion, reduces anxiety, insomnia. Improves blood circulation in your body. It is one of the best yoga asanas to stop hair fall.

How to do

1. Take steps similar to Viparit Karni.
2. Lie flat on your back. Lift your legs and support them with your hands.
3. Lift your whole body along with legs. Keep your body in such a position that your chin touches your chest.
4. Hold the position for one minute and then relax.
5. Do not do this asana if you are menstruating.

15. Supta Padangusthasana

This asana gives your body a good stretch. It also improves the digestive system and improves blood circulation.

How to do

1. Lie straight on your back.
2. Bend your right knee and make it closer to your left hand.
3. Hold the fingers of your toes with your hand and then stretch the bond.
4. Hold the position for few seconds then change the side.

High Blood Pressure is basically a result of a stressful lifestyle. All these yoga poses will definitely help you to relax and rejuvenate. Try them and let me know your experience.