6 easy yoga poses for high blood pressure and how to perform them at home

Yoga poses for high blood pressure infographic

1. What is high blood pressure?2. What causes high blood pressure?3. Why does yoga work for high blood pressure?4. Yoga asanas to control high blood pressure5. Shishuasana (child’s pose)6. Vajrasana, diamond pose7. Paschimottanasana (forward bend pose)8. Corpse Pose (Shavasana)9. Sukhasana (easy pose)10. Badhakonasana (Butterfly Pose)11. Yoga for Hypertension FAQs12. Can high blood pressure be cured by yoga?13. Which pranayama is best for high blood pressure?14. Which yoga asana should not be practiced with high blood pressure?15. Is Surya Namaskar good for high blood pressure?

What is high blood pressure?

yoga for high blood pressure

High blood pressure, also called hypertension, is a common condition in which the long-term force of blood against the walls of your arteries is high enough to cause health problems. It is when the force of blood pushing against the walls of your blood vessels is very high.

Blood pressure is determined by both the amount of blood your heart pumps and the resistance to blood flow in your blood vessels. Simply put, the more blood your heart pumps and the narrower your blood vessels, the higher your blood pressure.

What causes arterial hypertension?

Why does yoga work for high blood pressure?

Although there are no identifiable causes for high blood pressure, it can develop over time. Studies indicate that high blood pressure can occur due to unhealthy lifestyle choices, such as not doing enough physical activity. Certain other health conditions, including diabetes and obesity, can also increase the risk of developing high blood pressure.

Why Yoga Work for high blood pressure?

Lifestyle changes play a vital role in improving or preventing hypertension and research shows that yoga can play an important role in helping lower blood pressure.

Yoga asanas to control high blood pressure

Yoga asanas to control high blood pressure

Yoga for high blood pressure works fabulously. Apparently, the more flexible your blood vessels are, the less pressure is needed for blood flow and, therefore, it reduces the risk of hypertension. Here are some yoga poses for high blood pressure that will help you.

1. Shishuasana (child’s pose)

Shishuasana (child's pose) to control high blood pressure

A child’s pose or shishuasana is ideal for patients with high blood pressure as it provides an opportunity to calm down and relax. The pose of a child too helps reduce stress and improves blood circulation throughout the body. It ensures that the hips and spine are moving. Here’s how you can do the pose:

  1. Put your hands and feet on the floor.
  2. Spread your knees and place your toes so that they are touching.
  3. Place your belly between your thighs and let your forehead fall towards the floor.
  4. Extend your arms out in front of your body with palms facing down.
  5. Inhale and exhale deeply.

2. Vajrasana, Diamond Pose

Vajrasana, diamond pose to control high blood pressure

The Diamond Pose or Vajarasana helps control obesity and increases blood flow to the lower abdomen.

  1. Kneel down and bring your knees together.
  2. Sit between your calves and bring your feet close to your buttocks
  3. Make sure your back is straight, stretch your arms forward and cover your knees with your palms.
  4. Initially, hold the pose for 2 minutes.

Pro Tip: You can also practice the pose anytime after lunch or dinner.

3. Paschimottanasana (forward bend pose)

Paschimottanasana (forward bend pose) to control high blood pressure

The forward curvature helps reduce fat deposits in the lower stomach and allows for weight loss. It also helps relieve stress and helps regulate blood pressure.

  1. Stand in front of a chair with your feet hip-width apart and your hands by your side.
  2. Inhale and extend both hands around your head towards the ceiling.
  3. Exhale, hinge your hips to lean forward and rest your forearms on the chair. Place your forehead on your hands.
  4. Hold the pose for 10 to 15 breaths. Squeeze your tailbone and contract your abdominal muscles to slowly stand up.

Pro Tip: Practice the form regularly to lose belly fat.

4. Corpse Pose (Shavasana)

Corpse pose (Shavasana) to control high blood pressure

Chances are you’ve heard of this popular yoga pose before because it’s the ultimate resting pose and allows your body to relax. This allows your brain to process the workout so your body can benefit from it.

  1. Lie up straight on your back and close your eyes.
  2. Relax your mind and body. Take your time to feel the weightlessness around you.
  3. Don’t think about anything else and focus on stress release and complete relaxation.
  4. Hold this position for 15 to 20 minutes.

Pro Tip: We strongly recommend that you practice the pose at the end of your yoga.

5. Sukhasana (easy pose)

Sukhasana (easy pose) to control high blood pressure

The sukhasana or easy pose is a form that regulates breathing. The pose offers relief from high blood pressure as it helps reduce stress.

  1. Sit on a yoga mat, yoga blanket, or bare floor with your legs extended outward.
  2. Position your arms and shoulders and cross your legs.
  3. Widen your knees and relax your arms.
  4. Next, straighten your back, soften your neck, and look straight.

Pro Tip: The asana also works to improve your body posture.

6. Badhakonasana (Butterfly Pose)

Badhakonasana (Butterfly Pose) to control high blood pressure

Badhokonasana is also called the butterfly pose due to the movement of the legs when performing the asana. Practicing butterfly pose has a lot of benefits to offer. It helps stimulate the heart and leads to better circulation of blood in the body.

  1. Sit with your spine straight and your legs apart.
  2. Now bend your knees and bring your feet towards the pelvis so that the soles of your feet are touching.
  3. Grasp your feet firmly with your hands, and you can also place your hands under your feet for support.
  4. Make an effort to bring the heels as close as possible to the genitals.
  5. Take one deep breath in. As you exhale, press your thighs and knees down to the floor. Make a slight effort to keep pressing them down.
  6. Now start flapping your legs up and down like the wings of a butterfly. Remember to start slow and gradually increase the speed, and remember to breathe throughout.
  7. As you exhale, gently release the posture. Straighten your legs in front of you and relax.

Pro Tip: Practicing the form also helps relieve stress and fatigue. That’s not all, it is also very beneficial for pregnant women, as it helps in a smooth delivery if practiced regularly. However, it is best to consult your doctor before including it in your daily routine.

Yoga for High Blood Pressure FAQs

Can high blood pressure be cured with yoga?

A. Many studies suggest that yoga can reduce high blood pressure and also help reduce the risk of other health problems such as heart problems, chronic kidney disease and stroke.

Which pranayama is best for high blood pressure?

A. All of the asanas mentioned above are great for high blood pressure and can have many benefits.

Which yoga asana should not be practiced with high blood pressure?

Forms such as kapalbhati, bhastrika and pranayama should be avoided by people with heart disease and high blood pressure.

Is Surya Namaskar good for high blood pressure?

A. Surya namaskar is good for high BP as it increases hamstring flexibility and improves upper body muscle endurance. It also helps reduce high blood pressure and should be done regularly.