8 Powerful Yoga For High BP And To Control Hypertension

Today, let’s find out how yoga, with its gentle poses and calming techniques, can help manage high blood pressure. From easy poses to soothing breathing exercises, yoga for high BP offers a natural way to reduce stress and promote a healthier lifestyle.

A recent research examined the impact of practicing yoga three times weekly among individuals undergoing treatment for high blood pressure. 

They found out that those who engaged in yoga saw a notable decrease in their blood pressure levels compared to people who didn’t participate in yoga.

In this blog, we’ll see how simple yoga asanas and mindful breathing practices can positively impact your blood pressure levels. So take a deep breath and let’s start!

4 Pranayams For Managing High BP

These 4 yoga pranayams can assist in controlling blood pressure when you do it regularly. Always consult with a healthcare professional before starting any new exercise routine.

1. Sitali Pranayama: ‘सीतली प्राणायाम’ 

Sitali Pranayama is a yogic breathing exercise known for its cooling and calming effects on the body and mind. 

This yoga pose is particularly beneficial if you are looking to control blood pressure, soothe the nervous system, and reduce stress.

Steps To Do It:

• Firstly, sit in a cross-legged position or on a chair with your spine erect and shoulders relaxed.
• Close your eyes gently. Relax your facial muscles, jaw, and shoulders.
• Curl your tongue lengthwise, forming a tube. If you can’t roll your tongue, purse your lips, creating an “O” shape with your mouth.
• Inhale slowly and deeply through the curled tongue or pursed lips. 
• Close your mouth and exhale slowly through your nose. Make the exhalation longer than the inhalation.
• Continue this cycle of inhalation through the mouth and exhalation through the nose for a steady rhythm.
• Start with 5-10 rounds and gradually increase as you feel more comfortable with the practice.

2. Chandra Bhedana Pranayama: ‘चंद्र भेदन प्राणायाम’ 

Chandra Bhedana yoga for high BP has a calming influence on the mind and nervous system. It helps in cooling the body’s temperature. 

It is said to balance the Pingala nadi (right-side energy channel) and the Ida nadi (left-side energy channel) in the body.

Steps To Do It:

• Firstly, sit comfortably with an erect spine, shoulders relaxed, and hands resting on your knees in Gyan Mudra (touching the tip of the index finger with the thumb).
• Close your left nostril with your ring finger or thumb.
• Inhale slowly and deeply through your right nostril.
• Close your right nostril with your thumb and exhale through the left nostril.
• Finally, continue this pattern, inhaling through the right and exhaling through the left, for several breaths.

3. Bhramari Pranayama: ‘भ्रामरी प्राणायाम’

Bhramari Pranayama is a meditation technique (pranayama) where breath is exhaled while making a buzzing bee-like sound through the nose. 

Practicing Bhramari asana regularly can be beneficial for mental relaxation and stress reduction. Make sure to practice it slowly and comfortably while paying attention to your body’s response.

Steps To Do It:

• Sit comfortably with eyes closed and a relaxed body posture.
• Inhale deeply through your nose.
• Exhale slowly while making a humming sound similar to the buzzing of a bee.
• Keep your mouth closed and produce the sound within the throat.
• You can use your index fingers to gently close your ears or press the cartilage above your ears while practicing Bhramari.

4. Sitkari Pranayama: ‘सीतकरी प्राणायाम’ 

Sitkari Pranayama is a breathing exercise where you breathe in through your mouth while making a hissing sound, then breathe out through your nose. 

This yoga for high BP makes you feel cooler, calmer, and less stressed. Doing this regularly can help you relax and feel more peaceful thereby reducing your high blood pressure.

Steps To Do It:

• Firstly, sit in a comfortable seated position with your spine erect and shoulders relaxed.
• Close your eyes gently. Relax your facial muscles, jaw, and shoulders.
• Open your mouth and slightly part your teeth, keeping your tongue against your teeth.
• Further, inhale slowly and deeply through the gaps between your upper and lower teeth, making a hissing or ‘sssss’ sound as you breathe in.

• Feel the coolness of the breath as it passes through your mouth.
• As you inhale, focus on taking in a smooth and controlled breath.

• Close your mouth and exhale slowly through your nose.
• Make the exhalation longer than the inhalation, ensuring a steady and controlled breath.
• Be mindful of the cooling sensation of the breath as you inhale and the warmth as you exhale.
• Ultimately, practice this breathing exercise for several rounds, starting with a few rounds and gradually increasing as you become more comfortable with the technique.

4 Yoga Poses For Managing High BP

Yoga can be a beneficial addition to managing high blood pressure (hypertension). Here are four yoga poses that may help in reducing high blood pressure:

1. Seated Forward Bend: ‘पश्चिमोत्तानासन’

Paschimottanasana is known to calm the mind, reduce stress, and gently massage the abdominal organs, which is very helpful in blood pressure regulation. By practicing this yoga for high BP regularly, you can handle stress and pressure.

Steps To Do It:

• Firstly, sit on the floor with your legs extended in front of you. If you find it hard to sit straight, you can sit on a folded blanket.
• Inhale deeply and elongate your spine. Keep your back straight.
• As you exhale, slowly bend forward from your hips. Also, keep the movement gentle and lead with your chest, aiming to touch your knees, shins, or feet with your hands.
• Try to keep your spine lengthened as you fold forward. Avoid rounding your back too much.
• Hold the pose for a few breaths. Further, breathe deeply and relax into the stretch, feeling the lengthening sensation along your spine and the back of your legs.
• To release, inhale and slowly come back up, lengthening your spine.

2. Bending Forward/ Balasana (बालासन):

Balasana, also known as Child’s Pose, is a resting yoga pose that gently stretches the back, hips, thighs, and ankles. Here’s how to practice it:

Steps To Do It:

• Firstly, sit back on your heels and keep your knees slightly apart.
• Secondly, exhale and lower your torso forward, bringing your chest to rest between your thighs and your forehead touching the ground/mat.
• Extend your arms forward or relax them alongside your body with palms facing up.
• Stay in this position, focusing on deep, relaxed breathing.
• Hold the pose for as long as comfortable, aiming for relaxation.

3. Lifting Your Hips/Bridge Pose (सेतुबंधासन):

Setu Bandhasana, or Bridge Pose, is a yoga for high BP that strengthens the back, buttocks, and thighs while also stretching the chest, neck, and spine:

Steps To Do It:

• Firstly, lie flat on your back with your knees bent and feet hip-width apart, flat on the floor.
• Keep your arms alongside your body with palms facing down.
• Further, inhale, press your feet and arms into the floor, and gently lift your hips upward.
• Roll your shoulders back and clasp your hands underneath your body, if possible.
• Hold the pose for a few breaths, maintaining a steady breath.

4. Legs-Up-The-Wall Pose (वॉल समर्थित पैरों की पोज़):

Legs-Up-the-Wall Pose, or Viparita Karani, is a restoring energy and health pose that involves lying on your back with your legs extended vertically up against a wall. This yoga for BP provides relaxation and gentle stretching. 

Steps To Do It:

• Firstly, sit in a comfortable seated position with your spine erect and shoulders relaxed.
• Close your eyes gently. Relax your facial muscles, jaw, and shoulders.
• Open your mouth and slightly part your teeth, keeping your tongue against your teeth.
• Further, inhale slowly and deeply through the gaps between your upper and lower teeth, making a hissing or ‘sssss’ sound as you breathe in.

• Feel the coolness of the breath as it passes through your mouth.
• As you inhale, focus on taking in a smooth and controlled breath.

• Close your mouth and exhale slowly through your nose.
• Make the exhalation longer than the inhalation, ensuring a steady and controlled breath.
• Be mindful of the cooling sensation of the breath as you inhale and the warmth as you exhale.
• All in all, practice this breathing exercise for several rounds, starting with a few rounds and gradually increasing as you become more comfortable with the technique.

How Can Yoga Help Manage High Blood Pressure?

According to a research paper by JP Journals, yoga can be very useful in managing hypertension (high blood pressure) if practiced from 1 to 14 weeks regularly. Here are the health benefits of yoga for high BP: 

1. Yoga involves various relaxation techniques, such as deep breathing (pranayama), meditation, and specific yoga poses, which can majorly reduce stress levels. Lower stress can help regulate blood pressure.

2. Yoga asanas (poses) offer a gentle form of physical activity that can contribute to overall fitness. Regular practice may improve cardiovascular health, helping in blood pressure management.

3. Certain yoga poses, such as inversions (where the heart is positioned above the head), can improve blood circulation, benefiting heart health and blood pressure regulation.

4. Yoga focuses on mindfulness and body awareness. Being attuned to your body’s signals helps in recognizing stress triggers and managing them effectively.

5. Yoga practices can regulate the production of stress hormones like cortisol and adrenaline, which, when done regularly, can impact blood pressure levels.

6. Pranayama techniques focus on controlled breathing, which can calm the nervous system and reduce stress. Certain pranayama practices have helped in lowering blood pressure.

Yoga Asanas To Reduce Stress 

Stress, particularly chronic stress, can significantly impact blood pressure levels. If you are dealing with stress then these 3 yoga poses can help you to relieve stress. Managing stress is crucial in maintaining healthy blood pressure levels. 

An Inspiring Transformation With High Blood Pressure!

Kushal Kathuria, a dedicated corporate lawyer in Chandigarh, got worried about gaining weight. 

His increase in weight had also resulted in the development of high blood pressure. Click on the link to learn how he managed to fight high BP and lost 20 Kg in just 90 days.

Struggling With High Blood Pressure? Kushal’s story would amaze you.

Conclusion

In conclusion, yoga’s gentle movements, calming breathing exercises, and mindful techniques contribute to reducing stress and promoting overall wellness.

Practicing yoga for high BP can be a wonderful addition to managing and lowering high blood pressure. 

Always consult your healthcare provider before starting any new exercise routine, especially if you have high blood pressure or any health concerns.

While yoga asanas for high BP offer fantastic benefits, it’s important to remember that they work best as part of a balanced approach to health. 

Remember, consistency matters. Aim for regular practice, even if it’s brief, and gradually build it up. Find a comfortable pace that works for you and enjoy the journey to a healthier you.

Frequently Asked Questions:

Can Yoga Alone Lower High Blood Pressure?

Yoga, as a part of a healthy lifestyle, may help reduce high blood pressure by promoting relaxation, reducing stress, improving circulation, and enhancing overall cardiovascular health.

Are There Specific Yoga Poses Beneficial For Hypertension?

Certain poses and breathing techniques like Child’s Pose, and Bridge Pose, may assist in stress reduction and potentially impact blood pressure. 

Which Yoga Is Best For High BP?

Sitali Pranayama, Chandra Bhedana Pranayama, Bhramari Pranayama, and Sitkari Pranayama are effective yogic practices for managing high blood pressure. Additionally, yoga poses like Paschimottanasana, Balasana, Setu Bandhasana, and Viparita Karani can be beneficial.

How Often Should I Practice Yoga For High BP To See An Impact On My Blood Pressure?

Practicing yoga for high blood pressure regularly, at least 3-4 times per week, alongside a healthy lifestyle and diet, can potentially show improvements in blood pressure over time.

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Disclaimer

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