A Gentle Yoga Routine For High Blood Pressure

Looking for a yoga routine to cure high blood pressure? Read this guide and learn all about a gentle yoga routine for hypertension and how you can prevent it.

Quick Summary

• Several studies indicated that those who practised yoga three times per week had significantly lower blood pressure than those who did not.
• Although yoga and exercise are frequently recommended as a technique to help avoid and treat high blood pressure, it’s essential to understand which types of exercise are safe and which should be avoided.
• Following a healthy diet, avoiding smoking and alcohol, and eliminating stress can also help to prevent high blood pressure.

A lot of recent studies have found that regular yoga can help reduce blood pressure in people with hypertension.

In one study, people who practised yoga for three months had a significant reduction in both their systolic and diastolic blood pressure numbers. Although more research needs to be done on the subject.

Keep reading if you are ready to add a gentle yoga routine to lower your pressure.

Is Yoga Beneficial For High Blood Pressure Patients?

In several studies, yoga has been shown to be beneficial in reducing high blood pressure. A recent study discovered that those who practised yoga three times per week had much lower blood pressure than those who did not.

Another study discovered that the effect of yoga on high blood pressure is enhanced when both breathwork and meditation are included.

Yoga Poses For High Blood Pressure

Here are some of the most beneficial yoga poses for high blood pressure:

Child’s pose

The child’s pose is a calming, relaxing pose that benefits those suffering from high blood pressure. It helps in preparing the body for movement and eases tension in the back and neck by lengthening the spine and opening up the hips.

This pose also allows for deep breathing, which can help to lower blood pressure. To perform the child’s pose, start on hands and knees with your big toes touching each other. Widen your legs slightly, so they are hip-width apart.

As you exhale, sit back on your heels while stretching your arms out in front of you. Your outer ribs should rest on your inner thighs, and your chin should be tucked in slightly. You can stay in this position for 1–3 minutes, breathing deeply.

Bound angle pose

The bound angle position is an excellent hip opener that also benefits circulation throughout the body. To perform this stance, sit on the ground with your legs lying straight out in front of you. Next, bring the soles of your feet together and bend your knees, allowing your knees to fall wide to the sides.

You can either rest your hands on the floor behind you to support your spine or gently hold your feet. As you inhale, lengthen the spine and reach up through the crown of your head. Then, slide your shoulder blades down and lengthen the back of your neck.

Hold this pose for 3–5 breaths, feeling each inhale expand the ribs outward. This pose is excellent for those who suffer from high blood pressure as it helps to improve circulation and reduce stress levels.

Head-to-knee pose

The head-to-knee pose is a great way to stretch out the muscles in your back and legs while also calming the mind. This pose can be helpful for high blood pressure patients, as it can help to ease anxiety and fatigue.

Begin the head-to-knee stance by sitting on the ground while placing your legs straight out in front of you. Bend your left knee and place the bottom of your left foot against the inside of your right thigh. If your hamstrings or lower back are stiff, you can sit on a block or folded blanket.

After that, square your hips forward and extend your arms upward. Exhale forward and fold over your right leg, allowing your hands to rest softly on your right foot or on the floor wherever they are most comfortable.

Softly press your right heel into the floor as you stretch your chest over the right leg. Maintain an extended back of the neck and relaxed shoulders away from your ears. Concentrate on long, smooth inhales and exhales. Hold this position for 3-5 breaths before changing sides.

Corpse pose

Incorporating corpse pose, or savasana, into your yoga routine can be immensely helpful if you suffer from high blood pressure. When you take some time to slow down and relax in savasana, it gives your parasympathetic nervous system a chance to take over and lower your heart rate and blood pressure.

To perform a corpse stance, lie down on your back with your legs straight as well as your arms beside your body. Draw your chin in slightly and tuck your shoulder blades underneath you. Allow your legs and feet to turn out and relax.

Relax the entire length of your spine toward the floor. A proper savasana should last at least 10 minutes so that you may genuinely benefit from profound relaxation.

What Are Some Other Ways To Prevent High Blood Pressure?

There are several effective methods that you can follow in order to prevent high blood pressure. One way is by eating a balanced diet and limiting your intake of sodium and alcohol. It is also essential to stop smoking if you want to lower your risk of getting high blood pressure.

Doing yoga or exercising regularly can also help with managing stress levels, which is another factor that contributes to high blood pressure.

Conclusion

When it comes to high blood pressure, exercise is often recommended as a way to help avoid and combat the condition. But it’s important to know which types of exercise are safe and which you should avoid.

If you’re not used to exercising, or if you have any other health concerns, it’s always best to check with your healthcare practitioner before starting any new fitness routine. However, for many people, gentle yoga poses can be a helpful and calming way to reduce high blood pressure.