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Best Yoga Poses to Control High and Low Blood Pressure

Aug 26, 2020

Maintaining an ideal blood pressure level is crucial for a disease-free body. Neither high nor low blood pressure is desirable. About one in three adults has high blood pressure, however many don’t realize it. The good news is that high blood pressure or low blood stress can frequently be averted or treated. Early diagnosis, easy yoga exercises, and healthy lifestyle choices can preserve high blood pressure and low blood pressure from seriously damaging your health.

Stability is essential for our body. Healthy dietary habits make a huge contribution to maintaining the blood pressure balance, though you cannot ignore the role performed by the mind either. So, how are you going to harmonise the both? Here is the solution to both the problems. By often practicing easy postures, yoga will assist you to fight with high as well as low blood pressure problems.

Blood pressure is shown in two numbers. The first represents the stress on your blood vessels as the heart beats (referred to as systolic pressure). The second is the pressure as your heart relaxes and fills with blood (diastolic stress). Experts normally agree that the most secure blood pressure or normal blood pressure is one hundred twenty/eighty or lower, which means systolic blood pressure is one hundred twenty or less and diastolic pressure is eighty or less.

A regular workout (yoga routine)can assist you to maintain your blood pressure. If you’re highly concerned about your blood pressure, you can check it before, during, as well as after the workout. Also, it is best to consult a doctor if you have any doubts or if you are about to start a new exercise style. 

What is low blood pressure and high blood pressure?

High blood pressure is “a condition of the body in which the force of the blood against the artery wall is too high”. This condition is also known as hypertension. It is a critical condition that mostly results in strokes, heart attacks( yoga for heart), and sometimes even death. However, it is commonly called the ‘silent killer’, which is more dangerous because it shows no symptoms. When the blood pressure reading is above 140/90, one is said to be suffering from hypertension.

Low blood pressure or hypotension, on the other hand,  is a condition when your arteries receive low and irregular blood flow. This condition causes headiness (yoga for headaches), dizziness, fainting, and chronic situations can even lead to organ failures. So, the best and simplest way to save yourself is by getting yourself checked regularly. Hence, it is very important to know how to manage high blood pressure or low blood pressure. Yoga and pranayama are the best natural methods to control high blood pressure and low blood pressure.

Why maintaining healthy blood pressure is essential?

Maintaining healthy blood pressure is very essential because the higher your blood pressure is the higher your possibilities of getting health issues are. All of your body's essential organs, consisting of your brain and heart, obtain vitamins and oxygen via your blood flow. The beating of your heart is what pushes your blood through the blood vessels permitting it to flow throughout the body to all of your essential organs. Your blood vessels will modify and become either narrower or huge to keep healthy blood pressure.

What are the major reasons for high blood pressure and low blood pressure? What are its symptoms?

Hypertension isn't caused by different medical situations like heart-related troubles, diabetes, or kidney malfunctioning. There are other major reasons responsible for it.

Causes of hypertension or high blood pressure

  • Stress

  • Family history of hypertension

  • High intake of alcohol and nicotine

  • Obesity and Overweight

  • High intake of sodium and potassium

  • Lack of physical activities

  • Chronic conditions like kidney disorders, diabetes, etc.

  • Poor lifestyle

Symptoms of hypertension or high blood pressure

  • Shortness of breath (Pranayama)

  • Headaches

  • Bleeding through the nose

  • Pain in the chest

  • Dizziness

  • Blood in urine

Causes of hypotension or low blood pressure

  • Pregnancy (Pregnancy Exercises)

  • Cardiac issues

  • Endocrinal issues

  • Dehydration

  • Blood loss

  • Infections

  • Allergic reactions

How does yoga asanas help to control high blood pressure and low blood pressure?

  • Yoga exercises can help to soothe the nerves and correct an irregular heart rate.

  • Yoga helps to strengthen the immune system (yoga for immune system)and lower heart risks like strokes and heart attacks.

  • Yoga gives strength to the mind and body. It also makes one happier in life (peace and happiness). In the long run, it enables to regulate the blood pressure levels.

  • Yoga poses involve many deep breathing exercises, which further helps to synchronise the body movements. Yoga naturally assists to control the blood pressure by simply reducing stress (yoga exercises for stress relief).

  • Obesity may also result in hypertension. Regular yoga exercise with an improved diet can reduce body weight (yoga for weight loss) and improve its functioning.

  • Lack of rest and sleep (guided meditation for insomnia) is one of the main reasons for stress or hypertension. Yoga facilitates good sleep patterns.

What is the best yoga poses for high blood pressure?

Yoga naturally helps to treat high blood pressure related problems. Here are some of the yoga for high blood pressure patients.

Child pose is useful for high blood pressure patients. It can provide you with alleviation from various factors that contribute to high blood pressure. This asana reduces strain and improves blood circulation all through the body. Controlled breathing while performing this asana promotes calmness and decreases stress from the neck and shoulders.

 

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Steps to perform it:

  • Sit on a comfortable surface in Vajrasana pose.

  • Then spread your knees as wide as your mat, keeping your feet on the ground.

  • There's an energy point at the middle of the forehead in between the eyebrows that stimulate the vagus and supports a "rest and digest" response. Finding a comfortable place for the forehead is essential for gaining this soothing benefit.

  • Bend forward and stretch your arms forward with palms facing down or up. 

  • Stay as long as you can. Then eventually reconnect with the steady inhales and exhales of your breath.

  • Shavasana or Corpse Pose 

Shavasana or corpse pose is intended for relaxation. This is one of the simplest poses which you can attempt to manage your blood pressure numbers. Shavasana calms your brain, relaxes the body, relieve stress, reduce headache, and insomnia. These all are the risk elements of high blood pressure. By controlling these elements, Shavasana leads to a decrease in blood pressure.

 

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Steps to perform it:

  • First, lie flat on your back. Use a small pillow below your neck if required. Close your eyes.

  • Now keep your legs comfortable apart and let your feet and knees relax completely, toes facing towards the sides.

  • Then place your arms alongside, yet a little spread aside from your body. Leave your palms open, facing upward.

  • Now move on to the right knee, and then slowly move upwards to your head, relaxing each part of the body. Keep breathing slowly, and permit your breath to relax you more and more.

  • Confirm you don’t fall asleep! After you feel fully relaxed, keeping your eyes closed, slowly roll onto your right side. 

  • Then lie in that position for a moment or so. Then, taking the support of your right hand, gently sit up into a seated pose like Sukhasana (Easy Pose).

  • Now keep your eyes closed and take a couple of deep breaths in and out as you gradually become conscious of your environment and the body. Lastly, when you feel complete, slowly, and gently open your eyes.

  • Adho Mukha Svanasana or Downward-facing dog pose

Adho mukha svanasana is one of the most common yoga asanas to control blood pressure. It is a rejuvenating yoga pose. Perform this pose of yoga for blood pressure stability and to calm your mind and loosen up your body.

 

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Steps to perform it:

  • Start on your hands and knees. Then align your wrists directly under your shoulders and your knees directly under your hips. 

  • The fold of your wrists should be parallel with the top fringe of your mat. Now stretch your elbows and relax your upper back.

  • Again, spread your fingers wide and press firmly through your palms and knuckles. Now, exhale as you tuck your toes and lift your knees off the ground. Gently begin to straighten your legs, but don't lock your knees. Bring your body into the form of an "A." Now, don’t walk your feet closer to your hands.

  • Then firm the outer muscles of your arms and press your index fingers into the ground. Lift from the inner muscles of your arms to the highest of both shoulders.

  • Engage your quadriceps. Rotate your thighs inward as you lift your sit bones high. Sink your heels toward the ground. Align your ears together with your upper arms.

  • Hold for 5-100 breaths. Exhale as you gently bend your knees and come back to your hands and knees.

Paschimottanasana or Seated forward bend pose

Pashchimottanasana also famous as the Seated forward bend pose is a great yoga pose for strain relief. It is also effective in decreasing anger, irritability, and anxiety.

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Steps to perform it:

  • Sit down comfortably on the mat together with your legs extended out in front of you and your hands resting by your side.

  • Then stretch your hands overhead such that the tips are pointing towards the ceiling.

  • Now take a deep breath and draw your spine up long.

  • When you exhale, bend forward to touch your toes together with your hands.

  • Now your belly should be resting on your thighs and your nose should be between your knees.

  • Stay in this position for a couple of seconds then return to where you started.

What are the best yoga exercises for low blood pressure?

Now control your low blood pressure and begin your journey to a healthier life. The following yoga exercises are encouraged for low blood pressure patients.

Practicing backbends which include ustrasana will boom the flow of blood in your mind together with calming your nervous system and firming your spine.

 

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Steps to perform it:

  • Kneel to your yoga mats and press your shin onto the floor, such that it is flat on the mat.

  • Now place your fingers on both sides of your pelvis, together along with your palms pointing downwards. Make sure your fingers are resting at the top of your hip bone.

  • Next, push your tailbone downwards and forwards while keeping your higher body upright.

  • Then, inhale and tilt your head back together along with your chin pointing to the sky.

  • Gently lean back forming an inward arch to your back. Now place your fingers at the soles of your toes for extra support.

  • Hold this posture for at least fifteen to 20 seconds, then exhale and come again in your original position.

  • Forward bending pose or Uttanasana

Forward bending postures including uttanasana can enhance your blood flow to the thyroid gland, brain, and pituitary glands, and can also help to control blood pressure levels.

 

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Steps to perform it:

  • Stand straight on a yoga mat, inhale and lift your fingers from the front to above your head.

  • Then, try to bend ahead completely pushing your buttocks back until your arms contact the ground and your forehead touches your knees.

  • If you can not bend absolutely, you can bend your knees a little. 

  • Stay on this pose until you're comfortable.

  • To go back to the standing position, inhale and slowly carry your hands above your head, raising your top body.

  • Then as you exhale, slowly carry your hands down.

  • Fish pose or Matsyasana

Low blood pressure may also be a symptom of an underlying problem like dehydration. It may result in other intense conditions such as heart failure. Therefore, it is vital that you exercise yoga postures including matsyasana to enhance your overall health.

C:\Users\Pritam\Desktop\mama\pictures\fish-pose.jpgSteps to perform fish pose:

  • Lie flat on the ground together along with your knees bent and your toes flat on the ground.

  • Then straighten the legs, place the palms on both sides. Raise the hips, one side at a time, and place the palms below each hip.

  • Now, bend the elbows and push the top body off the ground; do not forget to exhale as you do this.

  • Only raise your chest, and tilt the head backward. Hold this pose for 5 counts and inhale as you rest your back on the ground.

  • Lotus shoulder stand or Padma Sarvangasana

Twisting in Padma Sarvangasana can enhance the flow of blood to your mind and additionally can stimulate the thyroid and pituitary glands. The result is a refreshed body and a clear mind.C:\Users\Pritam\Desktop\mama\pictures\Padma-sarvangasana.jpg

Steps to perform it:

  • First, begin with Sarvangasana.

  • Now, as you exhale, bend the knees and cross them, carry your left ankle onto the right thigh and your right ankle onto the left.

  • Now, inhale and stretch your legs up closer to the ceiling. Try to carry your hips ahead and your knees near each other.

  • Lastly, hold this posture for 30 seconds, spread your legs, and slowly carry your body down.

You can repeat these postures 3 to 5 times daily. Also, make sure to hold the breath rhythmic and slow while you carry out these asanas. Although yoga is a mild form of exercise, the potential for damage exists in case you do not carry out them correctly. Therefore, it is always best to analyze the poses from an instructor. At the cease of your yoga session, spend a couple of minutes lying down in corpse pose to cool the body. Hence, perform these poses of yoga to cure high blood pressure as well as low blood pressure. However, in case you do not see any significant changes happening, consult a doctor immediately to get your blood pressure under check. 

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