Yoga for High Blood Pressure: You may not know that you are suffering from high blood pressure, or hypertension, because it develops quietly. You only start noticing it when you have headaches, fatigue, or even heart complications. Apart from the necessary medication, practicing yoga is helpful since it offers a gentle, natural way to control your blood pressure.
Yoga helps lower blood pressure by calming the nervous system, improving circulation, and reducing stress. Certain poses encourage deep breathing and relaxation, both of which are powerful tools in managing hypertension.
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Here are some simple, effective yoga poses you can practice at home:
1. Sukhasana (Easy Pose) + Deep Breathing:
Sit cross-legged on a mat, spine straight, hands resting on your knees. Close your eyes and focus on your breath. Inhale deeply through your nose, hold for a moment, then exhale slowly. Repeat for 5–10 minutes. This simple posture helps reduce anxiety, calm your heartbeat, and ground your thoughts.
2. Viparita Karani (Legs Up the Wall):
Lie on your back and raise your legs up against a wall, keeping your body in an L-shape. Stay in this position for 5–10 minutes. It improves blood flow to the heart and has an instant calming effect, especially after a long or stressful day.
3. Balasana (Child’s Pose):
Kneel on the floor, sit back on your heels, and stretch your arms forward on the ground. Rest your forehead down. This pose relaxes the lower back, eases fatigue, and lowers your heart rate.
4. Setu Bandhasana (Bridge Pose):
Lie on your back with knees bent and feet flat. Lift your hips gently while keeping your shoulders grounded. Hold for a few breaths, then release. This posture supports the spine, opens the chest, and encourages better circulation.
5. Shavasana (Corpse Pose):
End every session with this final relaxation pose. Lie flat on your back, arms relaxed by your sides, palms facing up. Close your eyes and let go of every muscle. Stay for 5–10 minutes. Shavasana reduces stress and allows your body to absorb the full benefits of your practice.
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Remember to practice these poses regularly under the guidance of an expert, ideally in a quiet space, without distractions. Please note that yoga doesn’t work as the primary cure for blood pressure, but it plays a valuable role in managing high blood pressure alongside medical advice, a balanced diet, and daily movement.
