High blood pressure, also known as hypertension, is a growing health concern today. If not managed properly, it can lead to severe conditions like heart disease, stroke, and kidney failure. While medication is effective to help manage blood pressure, lifestyle changes—especially stress reduction and physical activity—play a crucial role in long-term control.

Yoga, combined with movement, breathing exercises, and meditation, has proven to be a very effective natural remedy for hypertension. Today, we will discuss how yoga and its poses can help lower blood pressure and maintain heart health. Yes, let us start the journey of yoga for high blood pressure.

Understanding Hypertension

Hypertension, also called high blood pressure, is a medical condition in which the force of blood against the walls of your arteries is consistently too high. Yoga can help manage it by reducing stress, promoting relaxation, and balancing the autonomic nervous system. This can lead to the lowering of blood pressure levels through the practice of deep breathing exercises and specific postures!

Therapeutic Benefits of Yoga

• Stress reduction: Yoga focuses on relaxation and deep breathing techniques, like pranayama. These can decrease stress hormones, contributing to a rise in blood pressure.
• Autonomic Nervous System Balance: Yoga can balance the activity of the sympathetic and parasympathetic nervous systems, leading to a calmer state of mind and lower blood pressure.
• Improved Blood Flow: Yoga postures, like forward bends and inversions, can improve blood circulation.
• Mind-Body Connection: By focusing on the present moment through yoga, individuals can become aware of their physical sensations and also better manage stress triggers

Best Yoga Poses for Hypertension 

1. Shavasana (Corpse Pose)

Known as the corpse pose, this asana involves lying on your back and closing your hands. Here, one needs to relax their breathing while thinking about peaceful thoughts.

Benefits:

• Relaxes the body and mind
• Lowers blood pressure
• Helps the body restrict problems in the internal systems 

2. Adho Mukha Svanasana

It is the best yoga pose for controlling blood pressure. Also popular as the downward-facing dog pose, this asana involves lying down with all limbs touching the ground and slowly lifting the hips as far as possible.

Benefits 

• It releases stress
• Enhances the functioning of the cardiac system 

3. Setu Bandhasana

Known as bridge pose, this pose involves lying on one’s back with all one’s limbs touching the ground. Then, the person should slowly lift their hip as far as possible.

Benefits:

• This pose increases blood flow by elevating the heart and lowering blood pressure, making it excellent for controlling blood pressure.

4. Viparita Karni 

Also known as the legs-up-the-wall pose, this pose involves a person lying on his back with 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.

Benefits 

• It elevates the heart, which increases blood flow and reduces blood pressure. 

5. Uttanasana 

Also known as the forward bent pose, this asana involves bending down with your fingers, touching your toes, a

nd keeping your knees straight.

Benefits 

• It helps the blood reach the head and improves circulation, lowering blood pressure. 

6 Yoga Poses To Avoid In High BP

1. Headstand (Sirsasana)

This very pose increases blood flow to the head and may lead to an increase in blood pressure. Those who have hypertension should not put their head below their heart for an extended period. 

2. Shoulderstand (Sarvangasana)

Due to inversions, this pose can raise blood pressure. If you decide to attempt it, follow the guidance of an experienced instructor and implement the necessary modifications!

3. Plow pose (Halasana)

Plow pose can affect blood pressure. It compresses the neck and throat area, leading to increased pressure. Those with high blood pressure should approach this pose very cautiously.

4. Chakrasana or wheel pose (Urdhva dhanurasana)

This is a deep backbend that can be pretty intense. It is essential to be cautious if you have high blood pressure, as this pose can increase it.

5. Extended triangle pose (Utthita trikonasana)

This pose has a deep stretch. For those who have hypertension, they should avoid this pose, as it will lead to excessive strain and increase blood pressure.

6. Camel pose (Ustrasana)

Again, this pose can be very intense and may elevate blood pressure. Therefore, it is important to use modifications, such as props.

Pranayama (Breathing Exercises) To Regulate Blood Pressure

Patients with high blood pressure should check in with a medical professional for a proper diagnosis. Once they’ve done that, they only start with practices like pranayama.

 1. Bhramari Pranayama (Humming Bee Breath)

This breathing exercise is also known as humming bee breath because the humming sound we make when practising sounds like the buzzing of a bee. The action creates internal vibrations, and this pranayama deeply unwinds the body and the brain. It also helps lower blood pressure and ease tension and anxiety. 

Steps to perform 

• Sit in a meditation position in a peaceful location
• Put your index fingers on the tragus
• Breathe in through the nose
• Close your ears, tuck in your chin slightly, and exhale while creating a hmmm.
• Repeat the procedure for 5 to 7 minutes. 

Read More—Top 5 Health Benefits of Bhramari Pranayama

2. Nadi Shodhana (Alternate Nostril Breathing) 

This is a purifying pranayama breathing technique. Deep breathing in this pranayama enhances blood flow throughout the body, allowing the muscles, heart, and other organs to work best. This breathing exercise strengthens the lungs and restores the nervous system. 

Steps to perform 

• Sit comfortably for meditation
• Put your left hand in the gyan mudra position on your thigh 
• One should fold the index and middle fingers and place the thumb on the right nostril
• Breathe in through your right nostril while closing your left nostril with your ring finger 
• One should inhale while keeping the left nostril open and the right nostril closed with the thumb.

3. Chandra Bhedana Pranayama (Left Nostril Breathing) 

During the pranayama, air is taken in through the left nostril and exhaled through the right nostril. Unassisted breathing restricts inhalation and exhalation to the left and right nostrils. This cools down the body.

Steps to perform 

• Sit comfortably for meditation
• Put your left hand in the gyan mudra position on your thigh
• Then fold the index and middle fingers while placing the thumb on the right nostril. 
• Close your right nostril with your thumb and breathe in through your left. 

4. Sitali Pranayama (Cooling Breath)

Sitali pranayama is another breathing technique that helps lower tension and anxiety and promote a calm mind.

Steps to perform 

• Sit in a comfortable position for meditation
• Make an O shape with your mouth
• Keep your tongue curved at the sides and slightly extending from your mouth. 
• Inhale deeply
• Then exhale slowly through your nose while keeping your lips closed and tongue within.

Pranayamas that can worsen your blood pressure

Yes, pranayama is safe to practice, but certain types should be avoided, especially if you have high blood pressure. Pranayama, which involves a high breathing rate, is not a good option for high blood pressure.

Their short and rapid exhalations cause pressure. The evidence suggests that the body releases more carbon dioxide, increasing oxygen levels in the system. These changes can narrow the blood vessels and decrease blood circulation!

A few of them are listed below:

1. Bhastrika (Bellows Breath)
2. Kapalabhati (Skull Shining Breath)
3. Surya Bhedana (Right Nostril Breathing)
4. Kumbhaka (Breath Retention)

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Your journey to wellness begins here. Let yoga be your medicine.

Some Frequently Asked Questions 

Can yoga help reduce high blood pressure?

Yes! When practised correctly, yoga can reduce high blood pressure. Regular yoga practice, including gentle poses, breath control, and meditation, can promote relaxation, improve circulation, and reduce stress.

Yoga for low blood pressure: Is It Good? 

When practiced mindfully, yoga can be beneficial for people with low blood pressure. Regular yoga practice can handle the dizziness, fatigue, and fainting that low blood pressure causes!

Other Websites

Understanding Blood Pressure Readings

Who is at Risk?

Therapeutic role of Yoga in Hypertension