10 Yoga Asanas To Lower Higher Blood Pressure

Hypertension or high blood pressure is aptly called the “silent killer” for how it affects your body. By increasing blood pressure levels beyond 140/90, hypertension can damage your heart, brain, kidneys, and other body parts. When left untreated, this condition can worsen the quality of life and decrease your life duration.

Can Yoga treat High Blood Pressure?
Yoga involves a combination of asanas and deep breathing exercises that can alleviate stress and calm the body. Yoga therapy can increase positive emotions in a person, control obesity, and regulate sleep habits, helps lower blood pressure levels.

10 Best Yoga Asanas for High Blood Pressure:

ViparitaKarani:

ViparitaKarani, Legs up the wall pose is a good yoga asana for treating hypertension. This asana involves placing your legs on a wall to make a 90-degree angle. It improves blood circulation, alleviates stress, and relaxes your body and mind.

Steps to Perform:

Choose a place close to the wall.
Lie flat on your back.
Move towards the wall to rest your legs on the wall.
The soles and calf muscles should touch the wall.
The hip should be away from the ground.
Maintain a 90-degree angle of your body.
Hold this position for a few minutes before returning to the original place.

CAUTION: If you are a beginner, place a support under your hip to balance the body. Do not perform this asana if you are pregnant or have spinal problems.

Balasana:

Balasana, a child’s pose, is a good yoga asana to control high blood pressure levels. The asana releases stress and tension from the body and restores calmness. The forward-bending position increases blood circulation to the internal organs and can even control fatigue. It enables you to breathe deeply to lower your heart rate and reduce overall blood pressure readings.

Steps to Perform:

Spread a yoga mat on the floor.
Kneel and place your hips on the soles of your feet.
Slowly bend forward and stretch your arms as you move.
Place your arms on the floor with your palms touching the ground.
Your forehead much comes in contact with the floor.
Maintain the position for a few minutes.
Relax and go back to the initial position.

CAUTION: Do not perform this asana if you are pregnant, have a knee injury, spinal problems, digestive disorders, etc. suggested by your Yoga Guru.

AdhoMukhaSvanasana:

AdhoMukhaSvanasana, Downward facing dog position, is a widely recognized Yoga pose for treating hypertension. The inverted yoga pose stretches the spinal column and releases tension from the muscle groups in that area. The asana also increases the capacity of your lungs and allows you to take in more oxygen. The asana alleviates stress and anxiety to control high blood pressure.

Steps to Perform:

Get into the all-fours position.
Inhale and lift the hips while keeping the hands and elbows straight.
Keep your hands slightly away from each other.
Your toes should point straight.
Press the hands firmly on the ground.
Bend your hand forwards to let your ears touch the sides of your inner arms.
Taking deep breaths, focus your gaze on the navel.
After doing it for 1-2 minutes, you can slowly get back on your knees.

CAUTION: Do not perform this asana if you are more than three months pregnant or suffering from a shoulder/back/wrist injury.

BaddhaKonasana:

Baddhakonasana, the butterfly pose, is another excellent yoga asana to combat high BP. The asana involves flapping the hips like the wings of a butterfly which can stimulate your cardiovascular activity. Additionally, the asana improves blood circulation and relieves stress and anxiety.

Steps to Perform:

Place a yoga mat on the floor and sit on it.
Maintain a seated position with the legs placed in front.
Bend your knees, pull your heels together and hold them firmly with your palms.
The two feet must face each other while the knees fall open.
Inhale deeply and press the thighs and knees down with your elbows.
Move your thighs up and down slowly to mimic a fluttering butterfly.
Breathe as you do so.

CAUTION: Do not perform if you have a groin injury or sciatica. Also, avoid this pose during the menstrual cycle.

Sethu Bandha Sarvanganasana:

Sethu Bandha Sarvangasana, the Bridge Pose, is a good Yoga pose to lower blood pressure. It involves lifting the pelvis and spinal column while keeping the head and shoulders on the ground. The result is a bridge-like pose that opens your chest and increases your breathing capacity. The asana also relieves you from feelings of fatigue, anxiety, and depression, which can control the heartbeat rate and reduce hypertension.

Steps to Perform:

Roll a Yoga mat on the floor and lie flat on your back.
Place your arms on the sides with your palms down.
Bend your knees and position your feet flat on the ground.
Widen your hips and push them as close as possible to the buttocks.
Push your shoulders and upper arms facing the ground, and lift the pelvis.
Try to balance the weight of your body on the feet.
Keep your buttocks firm and move your chin close to the chest.
Place the arms parallel to the bridge.
Maintain the position for a count of 10-12.
Slowly come back to the normal position

CAUTION: Do not perform this asana if you have neck, shoulder, or spinal injuries.

Bhujangasana

Bhujangasana, the Cobra pose, is a therapeutic asana to lower high blood pressure levels. This back-bending pose stretches the entire spinal column to open up the thoracic area for better oxygen intake. It increases blood flow and relieves stress.

Steps to Perform:

Lie down on your stomach.
Place your palms on the ground and position them just beneath the shoulders.
Bend the elbows and bring them close to the body.
Inhale and lift the chest.
Keep your neck in a neutral position.
The legs must completely touch the ground and the feet.
Slowly exhale and go back to the initial posture.
Repeat 10-15 times.

CAUTION: Do not perform this asana if you are pregnant or have injuries in the back or neck.

Sukhasana:

Sukhasana or the Easy pose can quickly control anxiety and lowers blood pressure levels. The asana involves sitting in an easy seat pose and focusing on slow breathing. When done correctly, the asana can calm your body and mind and takes you into a beautiful meditative stage.

Steps to Perform:

Sit in an easy seat pose.
Make sure you are at ease and feel comfortable.
Now place your palms on the hips and get the index finger in contact with the thumb.
Keep your spinal column straight and close your eyes.
Maintain the posture for 10-15 minutes.
Focus on deep and slow breathing.

CAUTION: If you have ankle or hip injuries, place a cushion underneath to avoid discomfort.

Paschimottanasana:

Paschimottasana, the Seated Forward Bend, is a stress-relieving asana to cure hypertension naturally. It alleviates anxiety and fatigue to control a ‘racing’ heart and lowers BP levels. Additionally, asana relieves headaches and insomnia to improve the condition.

Steps to Perform:

Be seated on the ground with your legs stretched out in front of your body.
Breathe in and raise your arms above your head.
While breathing out, bend forward from the hip joint towards the toes.
Your face must face downwards.
Position your hands on the legs.
Try to hold your toes with your palms. If you cannot reach it, place your hands on your legs at the maximum reachable point.
Maintain the position for a count of 10-15.
Inhale slowly and get back to the original position.

CAUTION: Do not perform this asana if you have back injuries or are pregnant.

Vajrasana:

Vajrasana is called the thunderbolt pose or the diamond pose. Many people practice this asana to cure digestion-related problems. However, not many know that Vajrasana can lower blood pressure levels too. It increases blood flow to the upper part of the body and releases tension from the muscle groups in that area.

Steps to Perform:

Spread a yoga mat and sit in the kneeling down position.
Rest your buttocks on the soles of your feet.
Keep your spinal column straight and place your hands over your thighs.
Maintain the position for 15-20 minutes.

CAUTION: Do not practice this asana if you have a hernia, hamstring injury, or arthritis.

Shavasana:

Shavasana, the Corpse pose, is an easy and calming yoga asana that can control high BP. When done correctly, the asana can calm down your central nervous system and reduce fatigue and stress. It also brings a sense of inner consciousness to awaken your spirituality.

Steps to Perform:

Spread a yoga mat on the floor.
Lie on the back and straighten your legs.
Place your legs apart from each other and your arms by the sides.
Practice slow breathing and focus on the chest and abdominal movements.
During that process, try to release and relax all the muscles in your body.

CAUTION: Avoid moving the body and practice the asana in a silent place to prevent distractions.

Yoga Poses To Avoid with High Blood Pressure:
Not all Yoga poses are suitable for people with hypertension. Some asanas are not advisable for high blood pressure due to their contradictory effects on the condition. In such cases, you must either avoid the asana or talk to your Yoga guru to make suitable adjustments.

Here is a list of Yoga asanas to avoid for high blood pressure: