Hypertension yoga has the power to normalize blood pressure by calming down the mind responsible for most probable cause of hypertension.
If you are new to yoga and interested in practicing yoga for hypertension management, then for gaining maximum benefit without injury, learn yoga tips for beginners, yoga safety tips to avoid yoga injury and benefits of a yoga pose.
Yoga refers to be the traditional physical and mental discipline originate in India. It can balance body, mind, and spirit. Therefore, Yoga pose normalizes blood pressure, whatever the cause; whether it is mental or physical.
Yoga normalizes your blood pressure
Yoga can bring back your blood pressure to a healthy range by gentle compression (massage)
- The endocrine glands (pituitary, pancreas, ovaries, testes, thyroid, and adrenal),
- The exocrine glands (sweat, salivary, mammary, pancreas and liver),
- The internal organs (stomach, small and large intestine).
These are the glands and organs directly or indirectly responsible for Renin-angiotensin system. This gentle compression provides fresh nutrient-rich blood supply to the organs and thus heals it and starts working as expected. Additionally, yoga improves your overall physical as well as mental well-being.
6 Hypertension Yoga to Normalize Your Blood Pressure
The yoga for high blood pressure regulates blood pressure that belongs to the forward bends, supine, sitting, and inversions asana. Forward bends are the fundamental yoga to practice by persons suffering from hypertension.
Six hypertension-friendly yoga postures are Uttanasana, Adho Mukha Svanasana, Supta Baddhakonasana, Viparita Karani, Savasana, and Pranayama.
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.
- Uttanasana - In Sanskrit, “ut” means intense, “tan” means to stretch or extend and “asana” means pose. In English, it means Standing Forward Bend. In Uttanasana, your head is below the heart. It allows an unusual occasion of blood to rush to your head (rather than your feet), giving your cells a rejuvenating boost of oxygen. For more information visit Uttanasana.
- Adho Mukha Svanasana - Adho Mukha Svanasana Asana is a Sanskrit word Adho means Forward; Mukha means Face; Svana means Dog; and Asana means Posture. In English, it means Downward Facing Dog Pose. It is a mild inversion that calms the nervous system and helps relieve stress. For more information visit Adho Mukha Svanasana.
- Supta Baddha konasana - Supta Baddha konasana is a Sanskrit word Supta means Reclining, Baddha means Bound, Kona means Angle, Asana means Pose. It promotes deep relaxation, and in a matter of minutes, you feel refreshed and rejuvenated. For more information visit Supta Baddha konasana.
- Viparita Karani - Viparita Karani is a Sanskrit word, viparita means turned around, reversed, or inverted and karani means doing, making, or action. In English, it means Legs-Up-The-Wall Pose. It has anti-aging effects on your body. Viparita Karani "destroys" old age and death. For more information visit Viparita Karani.
- Pranayama - Do you know how to breathe? Are you using your lungs fully? The way you use your lungs reflects in your health, energy, immunity, and life span. The purpose of practicing pranayama is to make the respiratory system function at its best. It automatically improves the circulatory system, without which the processes of digestion and elimination would suffer. Pranayama makes the most for hypertension in controlling their blood pressure by boosting circulation. Some pranayama suitable for hypertension is Bhastrika Pranayam, Anulom Vilom Pranayam, Bhramri Pranayam & Udgeeth Pranayam.
- Savasana - Savasana is a Sanskrit word Shava means corpse (A dead body), and Asana means posture. That is lying like a dead body, it is a pose of total relaxation. For more information visit Savasana.
How does Yoga Lower Blood Pressure?
Stress elevates blood pressure. Everyone will accept, yoga is effective in stress reduction thus lower blood pressure. Additionally, yoga massages the abdominal organs; this increases blood & oxygen supply and rejuvenate it.
Many studies confirm that doing yoga provide a modest reduction in weight. Losing weight lower body fat thus may lower blood pressure. Additionally, yoga improves the performance of the internal organs.
Is yoga safe?
Yoga has been well tolerated 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, the 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.
Yoga is safe; however, you should practice yoga along with your hypertension medication (don't stop it).
If your blood pressure drops after few days of yoga practice, then you can reduce the dosage and monitor your blood pressure closely for any raise. If it raises, then change back to your original medicine dosage. In the other hand, if BP reduces further after some days of practice then again you can reduce the drug dose!
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.