10 Yoga To Control High Blood Pressure (Hypertension)
10 Yoga To Control High Blood Pressure(Hypertension)

10 Yoga To Control High Blood Pressure (Hypertension)

High blood pressure or hypertension may be a serious condition that results in heart attacks, strokes, and even death. This ‘silent killer’ is all the more dangerous because it displays no symptoms. So, the sole way you’ll determine is by getting yourself checked regularly. Subsequent logical step is, of course, to understand the way to control high blood pressure . Yoga and pranayama are two natural ways to regulate high blood pressure .

What causes high blood pressure?

  • Hypertension is an independent condition which suggests that it’s not triggered by other medical conditions like diabetes, heart-related problems or kidney malfunctioning.
  • Stress may be a significant factor that causes hypertension. 
  • When you are stressed, your heart beats faster, and your blood vessels contract.
  • Other factors like adverse lifestyle choices including smoking, drinking, substance abuse also causes harm.
  • If you are doing not exercise enough or are overweight, you’ll be heading towards hypertension.

 Why Yoga for high blood pressure?

  • Yoga asanas involve breathing consciously and deeply while synchronizing your body movements. They will help control blood pressure or hypertension naturally, primarily by relieving stress.
  • Yoga asanas can soothe the nerves and help slow down an abnormal pulse .
  • Yoga helps in increasing immunity and reducing incidences of hypertension ,heart problems like heart attacks and strokes.
  • Lack of sufficient rest is that the primary reason for stress and hypertension. Yoga helps regularize sleep habits and patterns.
  • Obesity also can cause hypertension. Regular practice of yoga and an improved diet regulates weight .
  • Yoga gives positive energy to the body and mind. It causes you to happier and more hopeful in life. within the end of the day , this helps to manage blood pressure levels or hypertension.

Top 10 Yoga To Control High Blood Pressure(Hypertension):

1. Sukhasana or Easy Pose


How to Do:

  • This is often one among the simplest yoga poses.
  • Sit cross-legged on the bottom together with your knees wide apart.
  • Keep your spine straight. Now slowly inhale and out.
  • Sit during this position for as long as you’ll .

2. Bridge Pose or Setu Bandha Sarvangasana

Bridge Pose or Setu Bandha Sarvangasana
Bridge Pose or Setu Bandha Sarvangasana

How to Do:

  • lie on your back together with your knees bent, together with your feet hip-width apart and flat on the bottom .
  • Your arms should be resting on the edges of your body with the palms facing downwards.
  • Press the feet into the ground , take a deep inhale and gently lift your hips up rolling the spine off the ground .
  • Press your arms and shoulders to lift your chest. attempt to engage your legs, buttocks to lift your hips higher.
  • Hold this position for 4-8 breaths.

3. Bound Angle Pose or Baddha Konasana

Bound Angle Pose or Baddha Konasana
Bound Angle Pose or Baddha Konasana

How to Do:

  • Sit down comfortably on the bottom and bring the soles of your legs together.
  • Bring your heels on the brink of your pelvis by gently holding the toes together with your hands.
  • Take a deep breath and stay up tall on your sitting bones. once you exhale, press your knees on the bottom . 
  • Together with your spine straight, gently bend forward.
  • Go down as far as possible without letting your spine curve.
  • Stay during this position for 3 to five seconds and continue breathing.

4. Legs-Up-the-Wall or Viparita Karani

Legs-Up-the-Wall or Viparita Karani
Legs-Up-the-Wall or Viparita Karani

How to Do:

  • lie on your back, on the brink of the wall sideways.
  • Rest your legs and feet on the wall together with your head on the bottom . 
  • Attempt to maintain a 90-degree angle and confirm your shoulders and hips are in line.
  • Keep your hands relaxed by your side.
  • Relax and practice deep breathing to calm your mind.
  • After 5-10 minutes, fold your legs to your chest and roll to the side.

5. Bhujanasana or Cobra Pose

Bhujanasana or Cobra Pose
Bhujanasana or Cobra Pose

How to Do:

  • lie on your stomach comfortably on the bottom .
  • Your feet should be hip-width apart together with your hands folded ahead of you.
  • Rest your head on your hands and make yourself comfortable during this position.
  • Moving forward, join both your legs and stretch your hands overhead.
  • Rest your forehead on the bottom and pull your hands back to your chest.
  • Your elbows should be bent and palms should be resting on the side of your chest.
  • Take a deep breathe and lift the upper half your body. Your elbows should be in line together with your body.
  • Your legs should be stretched in such how that you simply don’t feel tons of tension on your hips.
  • Stay during this position and inhale and exhale . Hold this position for 15- 30 seconds.

6. Nadi shodan pranayama

Nadi shodan pranayama
Nadi shodan pranayama

How to Do:

  • Start with Sukhasana, which may be a meditation pose.
  • When in sukhasana, confirm your medulla spinalis and head are during a line . Rest your hands on your knees and shut your eyes.
  • Now slowly inhale and out and make yourself comfortable during this position.
  • First, bring your left in meditation pose by joining the top of your thumb and index finger.
  • Now to bring your right in Nasagra mudra, fold your middle and index finger.
  • Now close the proper nostril with the thumb of your right .
  • Take a deep breath together with your  left nostril then close it with your ring and little finger.
  • Open your right nostril and exhale . Then inhale together with your  your right nostril and shut it with your thumb.
  • Again open your left nostril and exhale.

7. Shavasana or corpse pose

Shavasana or corpse pose
Shavasana or corpse pose

How to Do:

  • lie comfortably on your back. confirm there’s no disturbance and you’re comfortable enough.
  • Now close your eyes.
  • Your hand and legs should be wide apart during a relaxing position.
  • Slowly draw attention to each area of your body, ranging from your toes while inhaling and exhaling.

8. Vajrasana


How to Do:

  • Sit on the ground and fold your legs. Your feet should be beneath your buttocks.
  • Your spine should be straight, and eyes are to be kept closed.
  • Place your right palm on top of your right knee and therefore the left palm on the left knee.
  • Now inhale very slowly and exhale fast.
  • Continue for five minutes.

9. Pashchimottanasana

Paschimottanasana (Seated Forward Bend)
Paschimottanasana (Seated Forward Bend)

How to Do:

  • Sit on two folded blankets and extend your legs straight ahead of you in dandasana (seated staff pose), feet hip-width apart.
  • Place a bolster lengthwise on top of your legs, with a folded blanket on the bolster closer to your feet.
  • Lift the edges of your torso up.
  • If you discover that you’re slumping backward, sit on more support.
  • Extend forward and hold the surface edges of your feet together with your hands.
  • Lengthen your abdomen over the bolster and rest your forehead on the blanket.

10. Uttanasana

Padahastasana or Uttanasana
Padahastasana or Uttanasana

How to Do:

  • Separate the feet as wide apart because the narrow side of a yoga mat.
  • Align the outer heels and tiny toes on the sides of the mat, and place a block at its tallest height between your feet and in line together with your big toes. 
  • Counting on your proportions and therefore the flexibility of your hamstrings, you’ll need more or less support.
  • Stack a few of blocks, if necessary, or put the blocks or a folded blanket on the seat of a chair to rest your head.
  • Bend forward, straighten your legs, and place the crown of your head on your support.
  • Hold the ankles and spread the elbows aside from one another .
  • Move your shoulder blades faraway from your neck, but let the rear of your head descend toward the ground . 
  • even though your head is resting on your support, keep the bulk of your weight in your feet, balancing the load evenly between the front, back, inside, and out of doors edges of the feet.
  • Lift your thighs firmly and press the thighbones toward the backs of the legs without disturbing your head.
  •  The back of the neck should feel long and therefore the chest broad.
  • Breathe normally and stay within the pose for as long as you wish , up to 3 minutes.
  • Place your hands on your hips, inhale, and are available up.

Here are a few remedies prescribed by baba ramdev which will definitely help high blood pressure patients find some relief.

1. Garlic/Clove:

If you’ll handle the taste of garlic or maybe clove, chew a raw piece early within the morning. you ought to have this before breakfast, when your stomach is empty. Drink a glass of lukewarm water along side that.

2. Papaya:

The benefits of papaya are plenty. Drinking a glass of juice or having a bowl filled with chopped papayas very first thing within the morning looks like a good idea also . This is often one among the simplest natural remedies suggested by Baba Ramdev and has worked wonders for several people.

3. Walking:

Walking for half-hour within the morning is additionally an honest remedy for blood pressure patients. It’ll reduce the high blood pressure levels over time and assist you feel relaxed and asleep .

4. Pepper And Water:

Drink warm water with half a teaspoon of pepper once each day . This may also help.

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