Hypertension, or High blood pressure, is a common condition that affects nearly 26% of the world’s population. It causes arterial blood pressure to rise to dangerous levels, leading to strokes, heart attacks, and even death. There are many factors that can lead to high blood pressure. The most common include excessive sodium intake, smoking, and lifestyle habits.
A 120/80 mmHg blood pressure reading (i.e. mercury; where the higher number refers to the systolic pressure in the arteries when the heart muscle contracts. The heart beats and fills with blood. The lower number refers to the diastolic (or pressure in the arteries) when the heart is at rest between two beats. The blood pressure increases and the arteries will allow more blood to flow through them. The force of blood flow can cause tissues to become damaged if they are constantly high.
Incredible Yoga asanas For High Blood pressure
Uttanasana (Forward Bent Pose)
Standing straight up, place your feet hip distance apart. Slowly bend your body downwards without bending your knees. Make sure your knees remain straight. Either let your hands hang down, or you can just keep your feet on the ground. This position should be held for between 8-10 minutes, and then you can slowly return to standing.
This inverted anti-gravity pose, also known as Pada Hathasana is a very therapeutic position that increases immunity, reduces stress, and relaxes the brain. It increases blood flow and helps blood to gush to the scalp. It regulates blood flow, calms the body, and stabilizes the heart rate.
Viparita Karaani (Legs Up The Wall Pose).
Start by squatting about 3 inches away from an empty wall. Place your back on the wall and lift your legs so that your back touches the wall. Rest your entire back, i.e. Place your entire back on the floor and then relax your arms or stomach. You can hold the position for as long as 10 minutes, or longer, and then slowly return your leg to the original position.
This is a relaxing position that allows you to lay flat on your back with your legs straight up. The Viparita Karini, a beneficial yoga asana, allows lymphatic drainage and evens out blood circulation. It also releases pressure from the hip and back. It helps to relieve stress and detoxify the body. It helps lower blood pressure by keeping blood flow under control.
Sethubandhasana (Bridge Pose)
Begin by lying on your back. Bend your elbows and knees. Your feet should be flat on the ground, with your hands on each side of your head. Slowly lift your body into the air while supporting your legs and hands on the ground. For 20-30 seconds, hold this position and then slowly lift your body into a standing position.
This position is extremely beneficial for relieving arthritis pain and strengthening the legs, thighs, and back muscles. It raises the heart higher than the head to increase blood flow, which helps in reaching the most remote and difficult places. It effectively lowers blood pressure by releasing blocked channels.
Adho Mukha Svanasana (Downward-facing dog pose)
Stand on your fours, with your knees bent at the hips and your hands spread out shoulder-width apart. Slowly lift your hips off of the ground and straighten your elbows. Make sure your body forms an inverted “V”. Place your hands on the ground, then stretch your neck so that your ears touch your inner arms. Next, turn your gaze to your navel. For five-eight breaths, hold this position and then return to your original position.
For managing high blood pressure, the downward-facing dog-pose yoga asana is very effective. This pose not only strengthens the spine and shoulders but also helps to release trapped stress and improve blood circulation. It can also improve cardiac function by being practiced regularly.
Shavasana (Corpse Pose):
Place your head on the back of your chair and close your eyes. Relax your mind and body. Relax and have happy peaceful thoughts. This is a slow process. Relax and breathe normally. After a while, get up.
This yoga asana helps to cool the body and calm the mind. It also marks the end of the yoga session. This asana brings relaxation to the body and mind, and also lowers blood pressure, and slows down the heart rate. The ultimate resting position helps the brain process the exercise and allows the body the opportunity to reap the benefits.
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