Yoga Poses for high blood pressure

Yoga Poses For High Blood Pressure

Yoga is a personal practice that has many benefits to the mind and body. Among these, it may help prevent high blood pressure by improving your heart health and increasing blood circulation. 

In addition, many different yoga asanas involve the core muscles of the body. These poses help develop strength and tone in these parts of your body, which lowers blood pressure levels over time.

How to identify if you have high blood pressure?

High blood pressure is the number one risk factor for heart attack, heart disease, stroke, and other health problems. It may cause death if it is not treated correctly. High blood pressure is different from the average amount of salt in the body. 

What are the signs your blood pressure is too high?
When normal amounts of salt are present in the body, it is excreted through sweat and urine.

However, if high blood pressure is present, the body does not excrete salt properly. As a result, the excess salt builds up in the tissues and organs, lowering the number of fluids circulating throughout the body by causing swelling. 

It is when these fluids do not leak well that high blood pressure can occur.

How does yoga help in preventing high blood pressure?

Yoga exercises are divided into two categories: relaxing while improving strength and strengthening the core muscles. Unfortunately, they are usually the ones that people ignore when they start yoga. 

What is the danger level for high blood pressure?
While any exercise routine will help your heart and lower blood pressure, yoga is a little different in that it involves working on building up strength and tone in these muscles.

The abdominal muscles are the primary muscle group involved in yoga poses. They work to support your organs and keep them safe from damage.

To perform these poses, it is essential to have a well-developed core to handle the stress of the weight.

Let us look at the best yoga poses that specifically have a good effect on blood pressure levels.

Tree Pose (Vrksasana)

By the name, you must have known that it is a standing pose that improves balance, strength, and tone in the abdominal muscles.

What is the benefits of Vrksasana?

It may become a little strenuous for beginners, but it will become easier to perform without falling over with time and practice. 

How to do it:

You need to stand against a wall with your feet shoulder-width apart. Spread your arms and raise them over your head, palms facing each other. 

While doing so, squeeze your buttocks and lift them, maintaining balance on your toes. Hold for 10 seconds in this position before returning to the starting position.

Legs Up the Wall pose (Viparita Karani)

Viparita Karani is the yoga pose that balances all the muscles in the body, including those in your lower extremities. 

What are the benefits of Viparita Karani?

How to do it:

Place your seat as nearest to the wall as possible, so that your buttocks are precisely against the floor and the wall’s meeting point.

Stretch your legs straight up and recline with your hands facing up, forming a right angle or an L shape with your body. 

Allow gravity to settle your femurs into the hip sockets while you close your eyes.

Supported Bridge Pose (Setu Bandha Sarvangasana)

Setu Bandha Sarvangasana is a pose that both tones and strengthens the abdominal muscles. It also helps to develop strength in the spine as it works on improving your balance and posture.

What are the benefits of Setu Bandhasana?

How to do it:

Place a bolster over the length of your mat. Sit with your lower back on the bolster’s short side and slowly lie down on it with your legs outstretched and toes pointed. 

Allow your arms to rest at a 45-degree angle from your body, palms up, and expand your shoulder blades along with pulling your chest toward your chin. 

To exit the posture, gently roll off the bolster and onto the ground.

Wide Angle Forward Fold (Upavistha Konasana)

Upavistha Konasana is a pose that can be a little challenging to perform for beginners.

How can Upavistha Konasana be improved?

How to do it:

Bend your knees into your chest and stretch your legs wide apart, but not so much that your hands can’t reach your feet. As you bend at the hip creases, lengthen your spine and fold forward. 

Keep your kneecaps and toes pointing up while remaining anchored through your sitting bones. 

Try to avoid the temptation to shift forward, which may cause your seat to become disconnected from the earth. Instead, ease yourself into the open area by pulling your navel into your spine.

Child’s Pose (Balasana)

Balasana is a pose that relaxes and stretches the muscles in and around the lower back, relieving tension and stress from the area.

What are the benefits of Balasana?

How to do it:

Lie down, return to your heels, and put your tummy on your thighs and your forehead on the mat. Extend your arms over your head on the mat (as indicated) or lay them down on your sides. 

Breathe over your entire back, but especially the upper back, to enlarge the area behind your heart.

Cobra Pose (Bhujangasana)

It is an excellent exercise for those with high blood pressure or people trying to lower their blood pressure.

What is the work of Bhujangasana?

How to do it:

Lie on your stomach, putting your head on the mat, your knees close together, and the tops of your feet flat and pushing down. Plant your palms against your lower ribs, elbows pointing up and behind you. 

Inhale and gently draw your palms back against the sticky mat's resistance to elevate your face and heart. 

Feel a breadth across the front of your shoulders and extend the space in front of your heart. As you continue to breathe, keep your legs anchored and your neck long.

Downward-Facing Dog (Adho Mukha Svanasana)

The Downward-facing Dog pose is a great pose for people with lower back issues. It helps to open and strengthen the hips while also strengthening the core muscles. 

What are the benefits of Adho Mukha Svanasana?

Downward-Facing Dog also helps maintain all of your arms, shoulders, and chest muscles while improving your balance and posture.

How to do it:

Inhale from the cobra pose, tuck your toes, and push up to plank, but don’t stop. Continue to elevate your back and hips straight up and back, forming an inverted V. Exhale as you straighten your legs and lower your heels to the ground. 

Maintain space between your shoulders and ears by keeping your hands grounded, your arms straight, and your arms straight. 

If your hamstrings are tight, bend your knees slightly, press further into your hands, and extend your spine.

Bound Angle Pose

This reclining posture is a good hip opener. It also affects circulation.

What are the benefits of bound angle pose?

How to do it:

Sit on your mat, keep your feet in front of you, bending your knees like you were going to “butterfly” your legs. Bring your heel near to your pelvis, catching hold of your toes to aid in this movement.

Sit on your sitting bones as you inhale. You should not tuck your pelvis here. It will cause a crunch in your lower spine. Exhale while pressing your knees to the ground.

Begin to bend at the hips, bringing your ribs toward your feet while keeping your spine straight. Then, if you have the flexibility, you can press on your knees with your forearms and elbows. 

Drop your chin to alleviate any tension in your neck once you’ve lowered as far as you can comfortably go without causing your spine to bend. Hold this position for 3 to 5 calm, even breaths.

Bottom Line

Many people who deal with high blood pressure are advised to consume at least six servings of fruits and vegetables each day. It’s essential to have a healthy diet. However, people should not rely on just one food. 

Fruits and vegetables are excellent sources of antioxidants, which help to reduce the damage to your arteries from high blood pressure. 

Adding some of the above poses into your daily routine can also help reduce your blood pressure levels while becoming more flexible and fit overall.

Exercise is an excellent technique to prevent and treat high blood pressure in general. However, you should be aware of which forms of exercise are safe and which should be avoided. It’s a good idea to consult your doctor before beginning this mild, therapeutic, and relaxing yoga program.

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