Blood pressure is the force of blood in your arteries. The right pressure varies from person to person and needs to be regulated. Only then will your system function smoothly. The American Heart Association considers 120/80 as the standard blood pressure limit. Pre-hypertension is when your parameter is between 120/80 and 140/90. Anything above 140/90 is hypertension and is dangerous. High blood pressure or hypertension is a serious condition that leads to heart attacks, strokes, and even death. This ‘silent killer’ is all the more dangerous because it displays no symptoms.
What are the causes of High Blood Pressure?
- There can be many contributors to high blood pressure like a sedentary lifestyle, poor diet, obesity, smoking, stress, family history and many more.
- Hypertension is an independent condition which means that it is not triggered by other medical conditions like diabetes, heart-related problems or kidney malfunctioning.
- Stress is a significant factor that causes hypertension. When you are stressed, your heart beats faster, and your blood vessels contracts.
- If you do not exercise enough or are overweight, you could be heading towards hypertension.
Consumption of a healthy diet and exercising daily can help you control blood pressure numbers. Another natural and safe method to control high blood pressure is practising yoga. Yoga is an ancient method to stay fir which can give you a solution to many health problems. The health benefits of yoga are quite popular. Yoga can help you control high blood pressure as well. Yoga posses involve breathing in a certain pattern which can control blood pressure as well as relieve stress. It will also enhance the functioning of your heart. Yoga leaves a positive impact on your mind and body. It is an effective way to lower blood pressure.
Why Yoga for High Blood Pressure or Hypertension?
- Yoga asanas involve breathing consciously and deeply while synchronizing your body movements. They can help control blood pressure naturally, primarily by relieving stress.
- Yoga asanas can soothe the nerves and help slow down an abnormal heart rate.
- Yoga helps in increasing immunity and reducing incidences of heart problems like heart attacks and strokes.
- Lack of sufficient rest is the primary reason for stress and hypertension. Yoga helps regularize sleep habits and patterns.
- Obesity can also lead to hypertension. Regular practice of yoga and an improved diet regulates body weight.
- Yoga gives positive energy to the body and mind. It makes you happier and more hopeful in life. In the long run, this helps to regulate blood pressure levels.
Here are some effective yoga asanas to control hypertension or high blood pressure:
- Sukhasana or Easy Pose: The Sukhasana is very simple to perform for people of all ages and levels of physical wellness. The Sukhasana is also called the easy pose. It is a meditative pose that works on calming both the mind and the body. This asana works on the nervous system and regulates its action. It successfully aids in reducing hypertension, and therefore, directly or indirectly works on bringing down blood pressure.
Benefits of Sukhasana or Easy Yoga Pose:
- It calms your mind.
- Kick out anxiety, stress and mental tiredness.
- It helps in reducing fatigue.
- It strengths your back.
- Enhance your condition of peacefulness and serenity.
2. Balasana (Child Pose): This asana gets its name from the Sanskrit words ‘Bala’ that means child and ‘asana’ that means pose. This asana resembles that fetal position. It is a resting position that focuses on the thighs and also helps alleviate back pains. Child pose is beneficial for hypertension patients. It can give you relief from different factors which contribute to high blood pressure.
Benefits of Balasana or Child pose:
- This asana helps to reduce stress and anxiety.
- It promotes blood circulation all throughout the body.
- It encourages the right way of breathing and calms both the body and the mind.
- It helps to massage and flex the internal organs in the body, keeping them active and supple.
- The tendons, muscles, and ligaments in the knee area are thoroughly stretched.
3. Savasana (Corpse Pose): Savasana might look like a nap at the end of yoga practice. But it’s actually a fully conscious pose aimed at being awake, yet completely relaxed. This asana is totally meant for relaxation. This is one of the easiest pose which one can try to control the blood pressure number. Savasana calms your brain, relieve stress, relaxes the body, reduces headaches, fatigue and insomnia. These all the risk factors of high blood pressure. By controlling these factors, Savasana leads to lower blood pressure.
Benefits of Savasana or Corpse Pose:
- Relaxes your whole body.
- Relaxes your muscles.
- Excellent asana for stimulating blood circulation.
- It helps reduce blood pressure, anxiety, and insomnia.
- This is an excellent way to ground the body and reduce the Vata Dosha (imbalance of air element) in the body.
4. Bridge Pose or Setu Bandhasana: The pose looks like the shape of the bridge, so this pose is called a bridge pose i.e Setu Bandhasana. Basically this pose is effective in relaxing the body and reducing stress. This pose also regulates blood pressure. It calms the brain and alleviates stress. This asana is also beneficial in managing mild depression. Apart from high blood pressure bridge pose is also good for abdominal organs, lungs, menstrual pain, fatigue, headaches, and anxiety.
Benefits of Bridge Pose or Setu Bandhasana:
- Reduces stress.
- Cures back pain.
- Maintains the blood pressure.
- Improves blood circulation.
- Calms the brain and reduces anxiety.
5. Bhujangasana or Cobra Pose: Cobra pose also known as Bhujangasana is helpful in circulating blood and oxygen. This pose also relieves stress and promote heart health. Cobra pose is also considered beneficial for asthma patients.
Benefits of Cobra Pose:
- Decreases stiffness of the lower back.
- Helps to ease symptoms of asthma.
- Improves menstrual irregularities.
- Firms and tones the buttocks.
- Invigorates the heart.
Conclusion: If you are experiencing high blood pressure for a long time, you must not ignore this condition and consult a doctor. Yoga is beneficial for your body and overall health. If you are taking medications for high blood pressure you can once check with your doctor before adding yoga to your routine.