Hypertension yoga has the power to normalize blood by calm down the mind, which is responsible in most of the causes of hypertension.
If you are new to yoga want to practice yoga with maximum benefit and without yoga injury, then we advise you to read:
Yoga refers to be the traditional physical and mental disciplines originating in India. It can balance body, mind, and spirit. Therefore, Yoga poses to normalize blood pressure, whichever the cause, whether it is mental or physical.
Start Yoga session with Warm-up
Most of the Yoga Masters insisted not to practice yoga poses straight away, instead they emphasized to do some warm-up exercises before a yoga session.
Yoga and Blood pressure
Uttanasana high blood pressure yoga
- Stand with the foot 1-feet apart. Look down at your feet and check that they are parallel with one another. Be ready by breathe in deeply.
- Exhale slowly, bend forward until the head reaches knees, and holds the leg with arms as per the picture.
- Do nothing; be relaxed completely and try to enjoy the pose with a soft breath.
- If feel tense or strain, bending the legs a little will reduce the strain considerable.
- Stay until convenient; lengthen the time if comfortable, because the body softens when practicing regularly, so gradually it is possible to perform this pose perfectly and effortlessly.
- Come out of the pose when feel discomfort.
To come out of the pose by slowly bending the knees and sit in a position with knees bent and the buttocks on the heels.
Adho Mukha Svanasana hypertension yoga
Other wise called as Downward Facing Dog
- Come onto the floor with the hands and knees. Place the knee hip wide apart and place the hand shoulders wide apart. Spread the palms and the fingers.
- Exhale and lift the knees away from the floor and draw the back backwards. At first keep, the knees slightly bent and the heels slightly lifted from the floor.
- Bring the spine forward between the shoulder blades when lifting the “sit-bones” up towards the sky or ceiling.
- Now descend the heels to or towards the floor and continues to elevate the sit-bones and try to achieve an inverted ‘V’.
- When the back and the chest are placed correctly; it is notable a quietly breathe in and out through the belly.
- During this pose, do not let the chest hang downwards or back extremely sunken.
- Starting the pose and do within the comfort zone, slowly the poses are perfected, feel convenient and relaxed, once the body is flexible and the back is lengthened.
Supta Baddhakonasana yoga for high blood pressure pregnancy
This is one of the most potent restorative poses, also called Goddess Pose. This pose opens the chest, abdomen, and pelvis. Psychologically, it allows for a deep opening with safety and support, leaving us with a feeling of calm and well being. This is very much useful for those who are high blood pressure and pregnancy. It is not only helpful to normalize blood pressure, but also supportive of easy child delivery.
- Lie down on the back.
- Bend the knees and bring the soles of the feet together.
- Drag the soles along the floor and bring them as close as possible to the body. Stay in this position as long as comfortably can.
- Use an eye bag, if have one, to gently massage the muscles around the eyes to relax and let go.
- Take a couple of long, slow inhales and exhales. Wish to remain here as long as 30 minutes in a deep, restorative practice.
Supta baddhakonasana is restorative for the whole body, particularly helpful for relieving menstrual cramps, menopause, as it allows the entire womb and pelvis to open and relax, thereby increasing blood flow, and regulating the release of hormones.
Viparita Karani high blood pressure yoga
- Lie on one side (right or left as per convenience) with one hip over the blanket and the other hip facing the ceiling. Having the legs one over the other and is parallel to the walls, the upper parts of the body perpendicular to the wall, and the buttocks is in contact with the wall.
- Now, bend the knees and bring it close to the chest. Gently roll from the side (hip on the ground) to the back, keep the upper body supported with the elbows on the floor.
- Lowering the upper hip down towards the ground and extend the legs up to the wall.
- Stay here several minutes until feel comfortable.
- To come out of the pose, bring the knees close to the chest and roll to the sides (right or left as per convenience).
Savasana (Corpse Pose) high pressure yoga
Sava means a dead body in Sanskrit, hence the name. This asana is preferable to perform at the end of the yoga session, because it helps the body to get complete rest and bring peace to the mind.
- Lie down with the back (supine), do not use a pillow. Let the body take the most naturally comfortable position.
- Spread the legs and hand away from the body and palms of the hand facing upwards.
- Rotate the legs in & out few times and let them fall gently out to the sides.
- Slowly turn the head side to side few times, so that the spine is centering and relaxing.
- Now tighten the whole body (every part of the body from head to feet) for few seconds and slowly loosen the body. On performing this, there is a pleasant feeling of cool fresh blood flows to all parts of the body and nourishing it.
- Now concentrate on each limb of the body, starting from the toes and try to convince (autosuggestion) that toes are quite relaxed.
- Try to move the toes a little and imagine that they are so relaxed that they cannot even to move.
- Gradually shift the focus on upper limbs, then feet, heels, shins, things, abdominal region, stomach, heart region, neck and finally head. In addition, try to convince (autosuggestion) that these parts are quite relaxed.
- Then relax and lie motionless and though-less, like a dead body.
- Hold the pose for several minutes. Make your mind still and concentrate on your breath or the body.
After doing the pose, slowly come out the pose with gentle movement, turn to the side, and sit down.
Pranayama breathing exercise Hypertension
Pranayama deals with controlled breathing, a method of controlling prana or life force through the regulation of breathing. It is the breathing control process of inhalation, exhalation and the retention of vital energy.
Procedure: Take deep breaths in and then completely breathe out.
Duration: Perform it for at least 2 minutes and maximum for 5 minutes.
Benefit to the lungs, heart, depression, brain, migraine, and nerves.
Anulom Vilom Pranayam
- Close the right nasal with thumb; have to breathe in from left nasal.
- Now open right nasal, and close left nasal with middle and ring finger, breathe out from right nasal and followed by breathe in from right nasal.
- Now close the right nasal and open the left, breathe out from the left nasal, and following by breathe in from left nasal and so on.
Duration: Do it for at least 10 minutes.
Benefits to: heart, high blood pressure, heart blockage, arthritis, cartilage, bent ligaments, sinual fluid reduced, Parkinson, paralysis, neural related, migraine pain, depression, asthma, allergy, and sinus.
- Close ears with thumbs, index fingers on forehead, and rest other three fingers on base of nose touching eyes.
- Breathe in and breathe out through the nose while humming like a bee.
Duration: 10 minutes
Benefits: tension, hypertension, heart, heart blockage, paralysis, migraine pain, confidence, concentration.
- Take Breathe in deeply,
- Chant OOOOm (Pronounce big long O and small m)
Duration: You can do 10 minutes or more
Are high blood pressure yoga’s safe?
Yoga has well been tolerating in studies, with few side effects reported in healthy people. Yoga poses that put pressure on the uterus, such as an abdominal exercise, should avoid during pregnancy. People with disc disease, fragile or atherosclerotic neck arteries, risk of blood clots, extremely high or low blood pressure, glaucoma, retinal detachment, ear problems, severe osteoporosis, or cervical spondylitis should avoid some yoga poses. Certain yoga breathing techniques should avoid in people with heart or lung disease.
For best blood pressure lowering effect, along with yoga you can follow certain healthy lifestyle changes called as hypertension home remedies. It includes diet, salt restriction, exercise, smoking, alcohol, and stress management.