5 Yoga Poses to Reduce Blood Pressure Naturally

What causes blood pressure?

Some of the common factors are as listed below:

• Heavy diets filled with fat, salt and cholesterol

• Chronic diseases such as hormone and kidney problems, high cholesterol and diabetes

• Hereditary with family history of hypertension

• Lack of movement and physical activity

• Old age

• Being obese or overweight

• Medication such as birth control etc.

• Usage of tobacco

• Consumption of alcohol and many more

Can yoga reduce blood pressure?

Yes, yoga can effectively reduce blood pressure and contribute to your overall well-being. Studies have shown that practising yoga for just 15 minutes a day, five days a week, significantly improved resting blood pressure and heart rate.

Yoga combines controlled breathing, physical postures, and relaxation techniques. All of these enhance blood circulation and support healthy heart function. However, if you have existing health conditions, it is wise to consult a healthcare practitioner before including yoga in your exercise regimen.

Yoga poses to reduce blood pressure

Here are the top five yoga asanas you need to perform to bring down your blood pressure:

1. Shavasan

Also known as the corpse pose, this asana involves lying down on your back and closing your hands while freeing your hands and legs. This is a mental asana, so you need to relax your breathing while thinking about peaceful thoughts.

Benefits:

• relaxing body and mind

• lowering blood pressure

• helping body restrict problems in the internal systems

2. AdhoMukhaSvanasana

It is the best yoga to control blood pressure. Also known as the downward-facing dog pose, this asana involves a person lying down with all limbs touching the ground and slowly lifting the hip as far as possible while keeping the head down to form V but inverted.

Benefits:

• It releases stress while promoting circulation, which lowers a person's blood pressure

• Even enhances functioning of cardiac system.

3. Sethubandhasana

Also known as the bridge pose, this asana involves a person lying on his back with all his limbs touching the ground. Then a person should slowly lift their hip as far as possible while keeping the neck and head firmly on the ground and extending the hands to touch the legs.

Benefits:

• It increases the blood flow by elevating the heart, thus bringing down the blood pressure. It is great yoga asana for controlling blood pressure.

4. ViparitaKarni

Also known as the legs up the wall pose; this involves a person lying on his back with all his limbs touching the ground. Then a person should lift their legs and toes as high as possible along with their hips while keeping them as straight as possible and keeping their neck and head firmly on the floor.

Benefits:

• It elevates the heart, which increases blood flow and reduces blood pressure. It is an awesome yoga for blood pressure.

5. Uttanasan

Also known as the forward bent pose, this asana simply involves bending down with your fingers touching your toes and your knees straight.

Benefits:

• It helps the blood reach the head and improves circulation, which brings down the blood pressure.

Conclusion

As we have seen, yoga is highly effective in bringing down the blood pressure of a person. Yoga is mainly done by people seeking long-term benefits without intoxicating their bodies with medications. Being a natural remedy, it is virtually timeless and is accessible to every person around the globe. Practicing yoga poses to reduce blood pressure involves synchronizing your breathing with your body movements, and this simple technique will relieve your stress and tension, thus bringing down your blood pressure naturally.

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FAQs

1. How does yoga help manage high blood pressure?

Yoga helps manage high blood pressure by reducing resistance in blood vessels and improving blood flow and circulation. Additionally, yoga includes stress-reducing techniques, such as mindful breathing and meditation. These can significantly lower stress levels and prevent associated blood pressure spikes. The right asanas also promote overall physical fitness and help maintain a healthy weight, both of which are important for cardiovascular health.

2. How often should I practice yoga?

You must try to practice yoga asanas at least 3 to 5 times a week. A short session of 15 minutes every day can also help reduce blood pressure and promote your overall well-being.

3. Should individuals with high blood pressure or heart disease take any precautions while practising yoga?

Yes, individuals with high blood pressure or heart disease should take specific precautions when practising yoga. Before starting yoga or any other new exercise regimen, it is important to consult with a healthcare provider and follow his/her recommendations. If you are new to yoga, it is wise to practice the asanas under the guidance of a trained yoga instructor.

4. What should I do if I feel discomfort while practising yoga?

If you experience any pain or discomfort while practising yoga, you must stop immediately. Do not exert yourself, and consult your healthcare practitioner about the symptoms.

5. Can yoga replace medication for high blood pressure?

Yoga can help manage high blood pressure, but it should not replace medication for the condition. Therefore, you must continue taking the prescribed medicines and consult your doctor before making any changes to your treatment plan.

Source: medicalnewstoday.com, hopkinsmedicine.org, healthline.com

Disclaimer: This blog provides general information and discussions about health and related subjects. The information and other content provided in this blog, website or any linked materials are not intended and should not be considered or used as a substitute for medical advice, diagnosis, or treatment. Kindly contact your doctor before starting a new medicine or health regime.

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Last Updated on January 13, 2025

Published on July 29, 2022