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There is always a solution to a problem that can be cured naturally at home. You will only have to visit a doctor when you don’t take care of yourself and ignore any kind of health issues and then it would be too late to cure it without medicines. The same is the case with your blood pressure. Everyone knows their body types and is aware of the problems they have, like blood pressure. Some people have a high bp or some have a problem with low bp however, it is important to manage the levels of your blood pressure.
Now, instead of a quick solution or getting hyper when the bp goes high, it is better you find a permanent solution for it. Oh no, here we don’t mean to say start with medications, but do yoga for high bp every day and see the difference.
Yes, yoga is the best solution to relax and manage your bp naturally.
Let us first understand what is bp and what is the normal, higher, and lower range of bp.
What Is Blood Pressure?
Blood pressure is the blood pressure that pushes against the walls of your arteries that carries blood from your heart to other parts of your body.
Note: A normal range of bp is between 90/60mmHg and 120/80mmHg, while high blood pressure is 140/90mmHg and low blood pressure is below 90/60mmHg.
What Is High Blood Pressure Or Hypertension?
The right pressure, however, varies from person to person and needs to be regulated for a system to 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 dangerous.
Causes Of High Blood Pressure
Yes, yoga is a cure for high blood pressure but it is also, important to know the causes of a problem before we get to the solution. So, below are some common causes of blood pressure.
- High bp is triggered by some medical conditions like diabetes, heart-related problems, or kidney malfunctioning.
- Stress is also, one of the main reasons for high bp as your heart beats faster, and your blood vessels contract.
- Instead of following a healthy lifestyle, you are choosing a lifestyle that includes smoking, drinking, and drug abuse.
- Not exercising or not doing any kind of physical activity can also, accuse hypertension.
Why Yoga For High Bp?
So, yoga can be very helpful in maintaining high blood pressure and why is it so, you will get to know when you read the below benefits.
- Yoga involves breathing in a certain pattern and poses that control blood pressure and relieve stress.
- It moreover, enhances the functioning of your heart and leaves a positive impact on your mind and body, lowering your blood pressure.
- Yoga asanas soothe the nerves and slow down an abnormal heart rate.
- Also, it increases immunity and reduces incidences of heart problems like heart attacks and strokes.
- Yoga, moreover, helps regularize sleep habits and patterns.
- Regular practice of yoga, therefore, improves diet and regulates body weight, and prevents obesity.
- The best part about doing yoga is that it gives positive energy to the body and mind and makes you happier and more hopeful in life.
Which Yoga Asana Is Good For High BP?
So, we have mentioned for you the best 6 yoga poses that will you maintain a normal bp level. You can try them at home and whenever you want to as they are simple to follow.
Let us know more about the mudra for high blood pressure.
1. Balasana (Child’s Pose)
Balasan calms and relaxes you and your body completely and prepares the hips and spine for movement by providing openness and length.
- How to practice:
From hands and knees, bring your toes to touch, widening your legs slightly wider than hip distance.
- Now exhale and sit your hips back toward your heels and your arms extended forward.
- Your outer ribs should rest comfortably on your inner thighs and arms to be moved to rest alongside your body.
- Now lengthen your sacrum toward your heels as you elongate your spine and tuck your chin in slightly to lengthen the back of your neck.
- Your forehead should be on the floor and with each inhale, feel your ribcage expand out to your thighs, and with each exhale, let your body relax toward the floor.
- Stay in this pose for 1–3 minutes.
2. Paschimottanasana (Seated Forward Bend)
This poses is very calming and to do this pose, there are several pillows available to stack on your thighs and rest your forehead.
How to practice:
- Sit on the floor straight with your legs out in front of you and press your heels away from your body and your fingertips into the floor beside your hips and inhale.
- Now when you exhale, bend forward from your hips, and keep your torso long and your spine straight.
- Walk your hands along the outside of your legs, reaching as far as they can go while maintaining the length of your spine.
- If you reach them, hold the sides of your feet with your hands, and with each inhalation, lift and lengthen your front torso just slightly with each exhalation, releasing a little more fully into the forward bend. Stay in the pose for 1–3 minutes.
3. Baddha Konasana (Bound Angle Pose)
This pose is a hip opener, and also increases your body’s circulation.
How to practice:
- Sit on the ground with your legs straight and then bend your knees and bring the soles of your feet together allowing your knees to fall open.
- Rest your hands on the floor behind you for the support of your spine, or gently hold your feet.
- Then with an inhale, lengthen the spine, reaching up through the crown of your head.
- Now slide your shoulder blades down and lengthen the back of your neck. Stay for 3–5 breaths, feeling each inhale expand the ribs outward.
4. Janu Sirsasana (Head-to-Knee Pose)
This pose not only stretches super-tight muscles in your back and legs but also calms the mind and eases anxiety and fatigue.
How to practice:
- Sit straight on the floor and extend your right leg straight and bend your left knee, placing the bottom of your left foot against your right inner thigh.
- Now sit up on a block, square your hips forward, and reach your arms overhead to lengthen your spine inhaling.
- Then forward fold over your right leg allowing your hands to lightly hold your right foot.
- Now press your right heel gently into the floor as you lengthen your chest over the right leg and keep the back of your neck long and your shoulders relaxed.
- Do long smooth inhales and exhales and stay for 3–5 breaths on each side.
5. Virasana (Hero Pose) With Extended Exhale Breathing
So, this pose involves long inhales and exhales that calm the nervous system, relieve stress, and further, lower your blood pressure.
How to practice:
- Sit straight kneeling with your legs hip-width distance apart and the tops of your feet pointing straight behind you.
- Take a block to sit on for comfort or sit back either on the floor between your feet or on a block placed between your feet.
- Lengthen the back of your neck so that you sit tall, reaching the crown of your head
- Also, if you feel any knee discomfort, sit higher on additional blocks and rest your hands comfortably on your thighs and close your eyes.
- Focus on your breathing and notice the length of your inhale and exhale and try to lengthen your exhale to be a few counts longer than your inhale. Stay with the extended exhale breathing for 3–5 minutes.
6. Savasana (Corpse Pose)
People with high blood pressure must do this yoga pose as it will help them stay still and at peace.
How to practice:
- So, for this lie down on your back with your legs straight and your arms resting alongside your body.
- Now tuck your shoulder blades underneath you, along with drawing your chin in slightly.
- Allow your legs and feet to relax and turn out and feel the entire length of your spine relaxing toward the floor.
- However, it is better to do this yoga pose for at least 10 minutes, but try doing it for at least 20 minutes as it will be even better because it allows more time for your body and mind to relax.
7. Padmasana (Lotus Pose)
The best way to ease your hypertension or control your high blood pressure is to relax and so, for this Padmasana is the perfect way to do that.
How to practice:
- Sit straight on the mat comfortably and cross your legs and sit down.
- Now rest your hands on each other and pay attention to your breathing. You can do this by playing soothing music or thinking about things that calm you or make you happy.
- Practice this pose every day for 10 minutes to keep your blood pressure controlled.
8. Dhanurasana (Bow Pose)
This pose is great to do if you want to stretch your upper and lower body. Dhanurasana is a great way to relax your body and bring your blood pressure under control.
How to practice it:
- Lie straight on your stomach and slowly lift your legs and bring your hands behind you.
- Now, hold your feet with your fingers and pull your legs towards your body and keep breathing.
- Continue to hold this position for 20–30 seconds relaxing and feeling a rush of blood flow throughout your system that’ll relax you in no time.
9. Adho Mukha Svanasana (Downward-Facing Dog Pose)
This pose helps lower blood pressure and makes you feel relaxed. Also, it will help you build better balance and flexibility while strengthening your muscles and heart function.
How to practice it:
- Kneel on the floor with a hip-width stance between your knees and bend forward, placing both hands on the floor, and keeping them straight under the shoulders.
- Now step back with both feet while maintaining your arm and shoulder alignment.
- Try to hold the pose for five to ten breaths before going back to your original position.
So, this is one of the best yoga poses for high blood pressure and for better breathing patterns that help in regulating blood pressure and various other conditions. This is, however, one of the best yoga asanas for high blood pressure.
How to practice it:
- So, the best time to do this is early morning, giving a great start to the day and boosting your energy,
- For this sit in the lotus pose and try out the different breathing exercises in a calm environment focusing deeply and only on your breath to get the maximum benefit.
Points To Remember While Doing Yoga
Below are some points that can help you with these poses.
- Always remember to breathe when performing these yoga moves as holding your breath will increase your heart rate.
- You might not be flexible much when you start doing these asanas but try doing them as best as you can as they will get easier over time.
Foods To Avoid For High Bp
So, yoga is, however, a solution for high blood pressure but, along with this it is important you avoid certain foods that might trigger this problem. We have mentioned for you the foods that you should keep in mind before you plan your everyday diet.
- Salty foods: sodium can elevate blood pressure, so avoid it.
- Sugary foods: these foods lead to weight and further, increase hypertension. So, it is better to avoid it.
- Red meat: this release compounds that elevate blood pressure more, so do not add this to your diet.
- Alcohol: drinking too much alcohol also, raises blood pressure.
- Saturated fats: foods that have this fat must be totally avoided as they are also, one of the reasons for a high bp.
- Processed and packaged foods: these foods are high in sodium, unhealthy, and also, should not be had.
- Caffeine: this also, elevated the bp levels. So try not to include it in your diet.
Note: However, there are various foods that you should be avoided but the right way is to take proper guidance from your dietitian or health caretaker.
Summarization On Yoga For High BP
As a matter of fact, it is always better to choose a home remedy to cure your medical issues before you take medicines and get dependent on them. Similarly, yoga is the best and safe way to control your blood pressure or lower your high bp. Fitelo, however, mentions for you the best yoga poses that you can do even at home and stay healthy and fit.
If you want quick weight loss, then along with doing yoga add black pepper to your diet. This is because it is considered to be the best fat burner and apart from adding taste it will also give you the numbers on the weighing machine that you want.
Frequently Asked Questions
Q. Is High Blood Pressure A Serious Problem?
Ans: A high level of blood pressure can damage your health in many ways and can hurt your important organs. But yes, high blood pressure can be maintained.
Q. Is Yoga For High Blood Pressure Effective?
Ans: Yes, yoga is one of the safest and easiest ways to manage your blood sugar levels.
Q. Which Is The Best Yoga For High Blood Pressure?
Ans: Savasna, padmasana, virasana, and the asanas mentioned above are all very effective in case of high blood pressure.
Q. Who Should Not Do Yoga For High Blood Pressure?
Ans: Although yoga is safe, if you have any medical issues like back problems, or if you are pregnant, it is always better to consult your yoga teacher about which asana will be best suitable for you.
Q. Can Pregnant Women Do Yoga For High Bp?
Ans: Doing yoga for high bp is yes, safe for pregnant women but there are certain asanas that they have to perform only after consulting their yoga teacher.
Q. Is It Ok To Do Yoga For High Bp Every Day?
Ans: Yes, you every day do yoga poses because apart from managing your bp levels, they also, relax and calm your body.
Q. Is Pranayam Pose Of Yoga For High Bp Effective?
Ans: Yes, this yoga pose will not only help in controlling blood pressure but also cure other chronic diseases.
Q. Do You Have To Take Medicines Along With Doing Yoga For High Bp?
Ans: High blood pressure can be cured naturally also if you maintain a healthy lifestyle. But when it gets serious then doctors might recommend you some types of medications for it.
Contact Us Today
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This blog post was written to help you to make healthy and better food choices altogether. So, be aware and take care. In addition, it is an important thing to consider your health before starting a restrictive diet. However, always seek advice from a doctor/dietitian before starting if you have any concerns.
Eat Healthy, Live Healthy, and also Enjoy a long happy life.