Research has shown that yoga can reduce inflammation, alleviate specific symptoms and improve one's quality of life.
Yoga began in India and combines physical, mental, and spiritual disciplines. It involves controlled breathing, moderate movement, and meditation.
The purpose of this article is to describe scientific investigations into the effects of yoga on high blood pressure.
What Is Hypertension Or High Blood Pressure?
Hypertension or high blood pressure is a medical condition putting patients at risk of heart attacks and strokes. Worryingly, hypertension does not display any symptoms. Hence, regular health checkups are the only way to regulate high blood pressure.
About 70% - 79% of men aged 55 years and older are classified as hypertension patients. In fact, the universal blood pressure guidelines were revised in a recent 2017 study. The American Heart Association, along with other health institutes, lowered the diagnosis of high blood pressure from 140/90 mm Hg to 130/80 mm Hg for every adult.
What Causes High Blood Pressure?
In the past, studies have shown that older adults are largely unaware of the growing concerns pertaining to high blood pressure. Sometimes, Hypertension is not brought on by other medical concerns such as asthma, heart troubles, or weak kidneys and the like. High blood pressure tends to develop gradually.
Other causes for hypertension are:
- Mental stress and pressure
- Anxiety
- Excessive alcohol consumption, smoking, and drug abuse
- Obesity
- Genetics
- Kidney complications
Why Try Yoga for High Blood Pressure?
- As you move through yoga asanas, you breathe deeply and consciously. By relieving stress, they naturally lower blood pressure.
- A yoga asana can help calm nerves and slow down an abnormal heart rate.
- The practice of yoga increases immunity and reduces the risk of heart attacks and strokes.
- Lack of sleep is the leading cause of stress and hypertension. Yoga helps regularize sleep habits and patterns.
- Obesity can also contribute to hypertension. Yoga practice and an improved diet can help decrease obesity.
- The practice of yoga keeps the body and mind healthy, leading to heightened moods and a greater sense of self-belief in life. In the long run, it reduces blood pressure levels.
Yoga For High Blood Pressure
Uncontrolled hypertension can be fatal. Thus, specialists have been discovering avenues for its simple and natural regulation. One such avenue is practicing yoga for high blood pressure.
Performing yoga for bp helps align movements of the body and relieve stress. Moreover, yoga for high bp functions by increasing body immunity levels, keeping high blood pressure causing infections at bay.
Yoga for blood pressure soothes and eases the mind, releasing positive energies throughout the body and thus, regulating hypertension. Read on to know how to perform yoga poses and postures that reduce high blood pressure:
1) Vajrasana
How to perform: Sit down in a kneeling position with both shins flat on the ground. Your buttocks must touch your heels with the toes pointing outwards. Keep your neck and spine erect and aligned. Place your palms facing upwards on your thighs.
For how long? 30 seconds
Benefits: This yoga pose controls obesity which causes high blood pressure.
2) Shavasana
How to perform: This pose is also called the dead man’s pose because of the way it is performed. Lie flat on your back with your legs slightly apart. Keep your hands alongside you with the palms facing upwards. Close your eyes and breathe normally.
For how long? 10 - 20 minutes
Benefits: Shavasana helps relieve stress and anxiety. This yoga pose improves blood circulation, which regulates blood flow, preventing high blood pressure.
3) Janu Sirsasana
How to perform: Sit on the ground with your legs outstretched in front of you. Bend your left knee and place the sole of that foot against your right thigh. Breathe out, bend forward from the hips and try to touch your toes. Repeat on each side.
Repetitions: 10 times with each leg
Benefits: This yoga asana regulates bodily blood flow, maintaining standard blood pressure levels.
4) Pranayama
How to perform: Sit upright and cross-legged on the floor. Press your index fingers gently into your ear flaps, inhale, and exhale, making a bee-like humming sound.
Repetitions: Repeat 3 - 4 times
Benefits: This yoga asana, specially called Bhramari Pranayama for high blood pressure, circulates good vibrations throughout your body. Pranayama reduces anxiety, thereby decreasing hypertension.
5) Sukhasana
How to perform: Sit upright and cross-legged on the floor. Place your palms on your knees facing upwards. Touch your index finger to your thumb and close your eyes.
For how long? 10 - 20 minutes.
Benefits: This is a meditative yoga pose that decreases the stress that contributes to hypertension.
6) Setu Bandhasana
How to perform: Start by lying flat on your back with your feet slightly apart and arms beside you, palms facing down. Bend your knees, lift your pelvis, and try to touch your chest to your chin. This yoga asana is also called the Bridge Pose.
Repetitions: 10 - 15 times
Benefits: Kidney complications often result in hypertension. Setu Bandhasana enhances kidney functions and hence, regulates high blood pressure.
7) Paschimottanasana
How to perform: Sit on the floor with your legs outstretched in front of you. Inhale and bend forward at the hip, attempting to touch your toes with straight hands.
For how long? 20 - 60 seconds
Benefits: Helps reduce obesity which can cause high blood pressure.
8) Badhakonasana
How to perform: Sit erect on the floor and fold both your feet, bringing them close to your groin. Both the soles of your feet must touch flat against each other.
For how long? 30 seconds
Benefits: Enhanced blood circulation throughout the body, regulating blood pressure levels.
9) Shishuasana
How to perform: This yoga pose is a variation of Vajrasana. Sit in a kneeling position with both shins flat on the ground and toes pointing outwards. Keep your hands alongside your body with the palms facing upwards. Bend forward and try touching your forehead to the floor.
For how long? 20 - 30 seconds.
Benefits: Relieves anxiety and fatigue, naturally lowering blood pressure.
Also Read: Yoga for Erectile Dysfunction & Sexual Health for Men ~ Research Based
Precautions You Need to Take While Practicing Yoga for High Blood Pressure
1) Avoid performing yoga asanas involving inverted poses such as headstands or handstands. Any yoga pose involving a sudden rush of blood to the head is not recommended for hypertension patients.
2) Make sure to perform repetitions as per your comfort and increase counts as you go.
Summing Up on Yoga for High Blood Pressure
Several studies have suggested that yoga lowers blood pressure, however, the majority were small and non-standard, making comparisons difficult.
Whether or not yoga lowers blood pressure, it is likely to be a safe choice when practised with professional guidance.
Yoga may be a beneficial addition to a treatment plan, but remember that it is a complementary therapy. It is not a substitute for treatments or medications recommended by a healthcare professional.
Faqs
1) How Can I Permanently Cure High Blood Pressure?
As of now, there is no cure for high blood pressure, but you can take steps to manage it without medication. Some of these steps that you can include to manage BP-
- You should exercise regularly for your overall well-being and to lower your blood pressure. Exercise keeps your heart healthy and strong. It is also a natural stress reliever, and stress causes high blood pressure.
- Choose diets high in fruits and vegetables, lean meats, high fibre and whole grains.
- Maintain your weight.
- Limit sodium intake.
- Lower your stress levels.
- Limit your alcohol intake
- Avoid Smoking.
2) Can High BP Be Cured by Yoga?
In a nutshell, yes, yoga improves blood circulation, which regulates blood flow, preventing high blood pressure. But do note that there is no cure for high blood pressure. Yoga is an effective way to manage it without medication.
3) Is Surya Namaskar Bad for BP?
Studies have shown that Surya Namaskar improves flexibility in the hamstring, increases endurance for upper body muscles, and lowers blood pressure. So, no, Surya Namaskar is not bad for BP.
