Yoga has been shown to help with high blood pressure and many other health problems. However, for those who suffer from high blood pressure, yoga poses can be hard to master. This article will teach you the best poses that have proven effective for those suffering from all levels of hypertension. Consider these eleven stretches in yoga for high blood pressure as your starting point on your journey to better health!
What is High Blood Pressure?
High blood pressure, also called hypertension, is a condition that occurs when the heart’s pressure rises too much. When this happens, it puts a strain on the heart and body by constricting blood vessels. When these vessels are constricted, they can no longer fully deliver oxygen to the tissues of the body. This contributes to swelling in vital organs such as the brain and heart. It can also lead to blockages in arteries which reduces blood flow to the kidneys and feet.
Hypertension is one of the top causes of death in the U.S., which is scary enough on its own. The American Heart Association reports that nearly 117 million Americans have high blood pressure. You can read more facts about hypertension, here.
Consult your doctor to be evaluated and prescribed medications based on your specific blood pressure level.
Is Yoga Good Against Hypertension?
The most important element in yoga is its ability to lower stress levels. When stress levels rise, blood pressure also rises. The lower the stress, the lower the blood pressure. The positive effects of yoga on blood pressure are well known. Some scientists have also made a research on yoga to find out if it can be used against hypertension. (1)
The other important aspect of yoga is that it improves flexibility and strength in the body. Most of us do not realize how sedentary we are until we begin practicing yoga to help improve flexibility and strength in our muscles and joints. Stronger muscles and joints can also help lower blood pressure.
11 Poses in Yoga For High Blood Pressure
Here are some of the best poses for high blood pressure:
1) Downward Facing Dog (Adho Mukha Svanasana)
Downward Facing Dog provides a good stretch for all parts of your body, including your back, neck, shoulders, and arms. It strengthens the entire body and improves cardiovascular strength. This pose is especially good for those who have limited flexibility in the knees and hips.
2) Standing Forward Fold
Standing Forward Fold is a good stretch for the hamstrings, lower back, and spinal muscles. This pose is good for those who have tight hips and knees, but who can still stand upright without support from their hands or feet.
3) Head to Knee Pose (Janu Sirsasana)
Head to Knee Pose provides a good stretch to your quadriceps and hip flexors, as well as your adductors and inner thighs. It improves the flexibility in those areas and helps to relieve the pain associated with tight muscles.
4) Seated Spinal Twist (Ardha Matsyendrasana)
This is one of the best poses in yoga for high blood pressure. Seated Spinal Twist is a good stretch for all of the back muscles, including your lats and trapezius. This pose is great for those who suffer from high blood pressure due to stress or high-stress levels. This is because a seated spinal twist gives you a chance to relax and unwind while you stretch these areas of your body.
5) Tree Pose (Vrksasana)
Tree pose provides a good stretch for the hamstrings and lower back, as well as your hip flexors and adductors. It also stretches the front of your thighs and opens up the hips. This pose is good for those who have tight lower back or hip flexors.
6) Monkey Pose
The “Monkey” Pose stretches all of the muscles in your arms and back, as well as your legs and thighs. It opens up your chest, shoulders, and abdomen. As with most poses that stretch your entire body, this pose is recommended for those who suffer from high blood pressure due to stress or high-stress levels.
7) Fish Pose (Matsyasana)
The fish pose stretches the hamstrings, lower back, and hips, as well as relieves stress in the neck muscles. It also stretches the back of your arms and creates a healthy stretch for your wrist joints. Fish pose is great for those who have high blood pressure due to stress or high-stress levels.
8) Chair Pose (Utkatasana)
Chair pose gives you a good stretch on the front of your thighs and hips as well as your back. This pose is especially helpful for those who suffer from high blood pressure due to stress or because they work in an industry that is stressful, such as a retail store, food service, or medical field.
9) Locust Pose (Salabhasana)
Locust Pose stretches all of the muscles in your back and abdominal area, including the stomach muscles and lower back muscles. It also stretches the hip flexors and adductors. Do not forget to breathe slowly.
10) Extended Side Angle Pose (Utthita Parsvakonasana)
Extended Side Angle Pose stretches the top of your thighs and hip flexors while also toning up all of the muscles in your back, shoulders, and abdomen area. It also stretches the portions of your back and neck that are close to your ears, helping to relieve tension in those areas. Doing these poses in yoga for high blood pressure is extremely important for people who work stressful jobs
11) Pike Pose (Paschimottanasana)
Pike Pose stretches and tones up the hamstrings, hip flexors, and lower back muscles. It also gives you a great stretch for the inner thighs, groin, and buttocks. This pose is a great last stretch to finish up your yoga routine.
Summary
There are plenty of poses in yoga for high blood pressure. The key to relieving high blood pressure is to incorporate some of these poses into your daily routine. Yoga helps you unwind, relax, and breathe better while you work out your muscles, joints, and mind. Yoga can also help reduce cortisol levels in the body, which can give you a huge break in your fight against high blood pressure.
You can also check the article below on yoga for diabetes:
Yoga For Diabetes – 7 Poses to Change Your Life
Do you practice yoga? Which poses do you practice that help control your blood pressure? Tell us about it in the comments below! Thanks for reading!
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