Woman exercising to improve heart function

Yoga is one of the gentlest ways to care for your body. Practicing yoga can prevent diseases as well as help manage them. One of the best examples of this is high blood pressure or hypertension. Yoga for high BP helps to maintain ideal blood pressure.

High BP is a dangerous condition. While you may not be able to detect its symptoms immediately, the long-term consequences of high blood pressure can be devastating. Heart attack, stroke and even death can be repercussions of hypertension. 

Usually, people take medication to manage high blood pressure. Adding yoga for high bp to your routine however, can help you manage it even better. 

Yoga exercises to bring your high bp in control

  1. Padmasana or the Lotus Pose

The best way to ease your hypertension is to relax yourself. The lotus pose is the perfect way to do just that. Relaxing in this pose helps calm your mind and brings your blood pressure to the normal level.

How to?

Choose a calm and clean place for you to sit comfortably. Cross your legs and sit down. Remember to keep your back straight and rest your hands on each other. Play soothing music or think about things that calm you or make you happy. 

Practicing this pose every day for 10 minutes at least and you will surely see the results in your blood pressure. 

  1. Child’s Pose

This yoga pose is one of the most basic exercises but is highly beneficial. It relaxes your shoulders, neck, spine and can be easily done even by beginners. 

How to?

Find a comfortable spot and sit on your knees with your buttocks resting on your feet. Take a deep breath, stretch your arms and bend forward. Try to touch your forehead to the floor. Maintain this position for at least one minute for best results. 

  1. Bhujangasana

Bhujangasana, also commonly known as the cobra pose, helps in having a good blood circulation throughout the body. Good blood circulation translates to a balanced blood pressure level. This pose eases the muscles in your face, neck, spine, your back as well as shoulders and hands. 

How to?

Lie face down on your mat. Gently raise your shoulders and face. Rest your palms on the floor and take a deep breath. Continue breathing in and out and make yourself feel relaxed. 

  1. Dhanurasana

A simple extension of the bhujangasana is the dhanurasana or the bow pose. This pose is great for stretching your body. Both your upper body and lower body get stretched in this pose. Stretching is a great way to relax your body and bring your blood pressure under control.

This pose also strengthens your muscles and relieves you of any discomfort in your digestive system. 

How to?

Once you are in the bhujangasana, slowly lift up your legs and bring your hands behind you. Now, try to hold your feet with your fingers and pull your legs towards your body. Don’t forget to keep breathing throughout the process. 

Hold this position for 20-30 seconds and relax yourself. You’ll feel a rush of blood circulation throughout your system that will make you feel relaxed and refreshed at the same time. 

  1. Pranayama
 Pranayama for high bp

Pranayama is a breathing practice that is done along with yoga. It is used to bring our breathing patterns under control which in turn helps in regulating blood pressure and various other conditions. 

There are many types of pranayama like slow breathing, fast breathing, breathing with force, breathing focussed on exhale, deep breathing etc. Each of them has its own benefits. But, every breathing exercise you do, brings relaxation and calm to the mind and body. 

How to?

The best time to do this is early morning. This gives a great start to the day and boosts your energy to achieve much more than you usually do. Sit in the lotus pose and try out the different breathing exercises in a calm environment. Focus deeply and only on your breath to get the maximum benefit. 

Practicing these asanas for high bp can go a long way to relieve you of high blood pressure and its effects. Give them a try and you will surely experience a change in your behaviour, attitude, stress level as well as your general state of health. For individuals with high bp, yoga is one of the best ways to lead a healthy and peaceful life.

Image source : https://www.keralatourism.org/yoga/picture-gallery, Heart photo created by freepik – www.freepik.com

About the Author

Dr goel
Dr. S. Goel
MBBS PGDCM FID MBAHHM at Ayu Health | Website | + posts

Dr. S. Goel  is a renowned Internal Medicine Specialist currently practicing at Ayu Health Hospital, Bangalore.  He is a Specialist in Internal Medicine, Diabetes HTN, Paediatric Care, and Family Medicine.