Hypertension or high blood pressure is a serious condition that might even lead to heart attacks, heart diseases and kidney failures. Most of the time, the symptoms of hypertension get ignored or are not visible enough and it can act as a silent killer in our body. The best way out of high blood pressure is timely diagnosis and effective treatment to lower blood pressure levels. Although there are many medications and treatments available for hypertension, lifestyle changes, dietary regulation and stress management are still the key to controlling high blood pressure.
Yoga is one of the most effective ways to control hypertension. Not only does it help in boosting the circulation of blood, but it also aids in maintaining a healthy weight and managing stress well. According to Ayurveda, Yoga not only balances the physical health but also the mental and emotional health of the person. Therefore, Yoga can go a long way in the management of high blood pressure.
How Does Yoga Cure Hypertension?
One of the core principles of Yoga is synchronised and conscious breathing. This helps in managing stress well and consequently regulating blood pressure levels naturally.
Yoga Asanas are extremely effective in boosting the immunity of the person. Increased immunity will lower the chances of getting a heart attack or kidney failure. It can also slow down the abnormal heart rate and therefore reduce the blood pressure levels in the body.
Yoga is extremely effective in maintaining the metabolic health of the person, which is very important to regulate blood pressure levels. Through Yoga, you may get rid of obesity and maintain a healthy body weight easily.
Sound sleep is a must to control high blood pressure levels. Yoga helps in regulating sleep patterns and habits.
Easy Yoga Asanas for Hypertension
Vajrasana (Diamond Pose)
Vajrasana can effectively reduce the fat from the abdominal region as well as boost the circulation of blood in the body, especially in the lower abdomen region. It is one of the best and easiest Yoga Asanas to lower blood pressure levels. It is most effective when done after taking meals.
How to do Vajrasana?
- Sit in the kneeling position with both of your legs folded. The heels must touch your hips at the back.
- Sit comfortably and keep your body erect.
- Place your palms on your thighs and take long deep breaths.
- Do it for 10-15 minutes and then come back to the original position.
Shavasana (Corpse Pose)
Shavasana can relieve stress and depression while also boosting blood circulation. It also aids in having a sound sleep. It is one of the easiest poses for beginners and can be extremely effective in controlling hypertension.
How to do Shavasana?
- Lie down flat on your back and keep your legs apart in a comfortable position.
- Close your eyes and place your arms alongside.
- Take slow and deep breaths. Meditate as you focus your attention on all the body parts and your breathing pattern.
- Do it for 15-20 minutes and then slowly bring your attention back to the surroundings. You will feel extremely relaxed after doing this pose.
Badhakonasana (Butterfly Pose)
Badhakonasana or Butterfly pose regulates the heart rate and boosts the circulation of blood throughout the body. It is also extremely effective in stress management.
How to do Butterfly Pose?
- Sit with your spine erect and your feet brought down to the pelvis in a way that the soles of your feet touch each other.
- Grab your feet with your hands and bring the heels close to the genitals.
- Inhale a deep breath and as you exhale, try to touch the floor with your thighs and knees.
- Start flapping your legs like a butterfly and gradually increase the speed.
- Keep your spine erect and keep taking deep breaths. After 5-10 minutes, come back to the normal position.
Paschimottanasana (Forward Bend Pose):
Paschimottanasana serves two major benefits to the body. It reduces the excess weight in the abdominal region, also known as visceral fat and helps in maintaining healthy body weight. It is also an excellent stress reliever and effectively aids in regulating blood pressure levels.
How to do Paschimottanasana?
- Stretch your legs in front of you and keep your spine erect.
- Inhale and raise your arms. As you exhale, bend your body towards the toes keeping your spine erect.
- Place your hands on your legs while holding your toes, if you can.
- Inhale and lengthen your spine as your navel moves towards the knees. Exhale slowly.
- Repeat this pose 2-3 times and then slowly come back to the normal position.
You can easily control hypertension or high blood pressure with easy Yoga poses. These Yoga poses can be easily performed by a beginner who is just stepping into Yoga. Even an experienced Yoga trainee must do these Asanas to control blood pressure levels.
This article is reviewed by Suchitra Marwah