We live in a world where it’s inevitable for stress to come knocking on our door. When we let stress in, our mental well-being takes a hit and our physical health can be affected by hypertension, weight gain and heart problems.
If you’re someone who has been suffering from hypertension, you might need to turn to yoga to help you reduce your blood pressure.
Stress-induced hypertension can lead to many different issues such as kidney disease and type 2 diabetes. It’s time to take control of your stress and show it who’s boss.
The key to overcoming high blood pressure is to help you manage your stress better and know when it’s time to let it go. Dealing with stress is not always easy, but taking a step back to focus on your breathing and trying to focus on what’s important will help you lower your stress and your blood pressure in the process.
Effective Yoga Asanas to Reduce Hypertension
These simple but effective asanas will help you get your well-being back on track and allow your mind to relax.
1. Downward-Facing Dog
- Start on your hands and knees and distribute your weight evenly.
- Straighten your arms and release your shoulder blades away from your neck.
- Next, straighten your legs and push the mat away with your hands.
- Raise your hips up high and feel the stretch on the outside of your arms and legs.
- Hold this pose for a few seconds and release to come back down to your hands and knees.
2. Bridge Pose
- Lie with your back flat on the mat and bend your knees to plant your feet firmly onto the floor.
- Bring your feet as close to your buttocks as possible and place your arms beside your hips.
- Actively press your arms and feet on the mat and lift your hips above the mat making your thighs and inner feet parallel to each other. Try to raise your hips higher and keep your knees above your heels.
- Hold this position for about 30 to 60 seconds.
3. Plow Pose
- Lie on your back with your legs extended and your arms beside you.
- Keeping your abs tight and engaged, inhale to raise your legs up toward the ceiling.
- Gently lower your legs and toes over and behind your head to try and touch the floor. You can use your hands to support your lower back. Only go as far as you comfortably can.
- Hold this pose for five minutes or for however long you can and release.
4. Hero Pose
- Start by kneeling on the floor with your thighs perpendicular to the floor and inner knees touching. Bring your feet wider than your hips with the tops of your feet flat on the mat.
- Exhale and lean your torso slightly forward and place your hands on your lap.
- Keeping your shoulder blades strong and firm, lengthen your tailbone into the floor.
- Hold this pose for 30 to 60 seconds.
5. Standing Forward Bend
- Start by standing tall with your hands on your hips.
- Exhale to bend forward from the hips and lengthen your front torso.
- Keeping your knees as straight as possible, bring your hands to place them on the ground or behind your ankles. If you are not able to, you can cross your forearms and hold on to your elbows.
- Press your heels firmly on the mat and lift your hips toward the ceiling.
- Hold this position for 30 to 60 seconds.
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Apt, M. (2013, June 04). 5 Poses to Reduce Hypertension. Retrieved from https://yogainternational.com/article/view/5-poses-to-reduce-hypertension
Mehdi, S. (n.d.). 8 Powerful Yet Easy Asanas That Will Help Lower High Blood Pressure. Retrieved from https://www.stylecraze.com/articles/best-yoga-poses-to-lower-high-blood-pressure/#gref
Yoga for High Blood Pressure. (2017, April 03). Retrieved from https://www.yogajournal.com/poses/yoga-by-benefit/high-blood-pressure