Yoga exercises to lower blood pressure

Hypertension or High Blood Pressure is a common heart anomaly tormenting almost 26% of the world population wherein the arterial blood pressure increases to higher levels.

Hypertension is a serious condition that leads to heart attacks, strokes, and even death. This ‘silent killer’ is all the more dangerous because it displays no symptoms. So, the only way you can find out is by getting yourself checked regularly. The next logical step is, of course, to know how to control high blood pressure.

Yoga poses for high blood pressure 

• Yoga asanas involve breathing consciously and deeply while synchronizing your body movements. They can help control blood pressure naturally, primarily by relieving stress.
• Yoga asanas can soothe the nerves and help slow down an abnormal heart rate.
• Yoga helps in increasing immunity and reducing incidences of heart problems like heart attacks and strokes.
• Lack of sufficient rest is the primary reason for stress and hypertension. Yoga helps regularize sleep habits and patterns.
• Obesity can also lead to hypertension. Regular practice of yoga and an improved diet regulates body weight.
• Yoga gives positive energy to the body and mind. It makes you happier and more hopeful in life. In the long run, this helps to regulate blood pressure levels.

1.Vipirita Karni (Legs Up the Wall Pose)

Initially, sit about 3 inches from an empty wall. Lie onto the back and swing your legs upwards in such a way that the back of the thigh rests against the wall. Rest your entire back, i.e., the spinal column on the floor below and relax the arms on either side of the body or the tummy. Hold the position for 10 minutes or as long as you can and then slowly pull your leg back to the starting position.

Benefits:

This posture is one of the relaxing poses that allows you to lie flat on the ground with your legs up without much twisting. Yet, the Vipirita Karni is one such beneficial Yogasana that allows lymphatic drainage, evens out blood circulation, and releases pressure from the back and hip. It not only helps in relieving stress but also detoxifies the system. By keeping the blood flow in check, it helps to control and bring down high blood pressure.

2. Ananda Madirasana (Intoxicating Bliss Pose)

Ananda Madirasana can be performed as an alternative to the classical meditation pose. The posture is used primarily to awaken Ajna chakra. It also calms the mind and relaxes the nervous system.

1. Sit in Vajrasana
2. Place the palms on top of the heels so that the fingers are pointing towards each other
3. If this is uncomfortable, place the palms just above the heels
4. Keep the head and spine erect, close the eyes and relax the whole body
5. Fix the attention to bhrumadhya, the eyebrow center
6. Breathe slowly and deeply
7. Imagine that the breath is moving in and out of the eyebrow center
8. Inhale from the eyebrow center to Ajna chakra and exhale from Ajna chakra to the eyebrow center

Note! A few minutes daily is sufficient to loosen up your legs.

Benefits:

Ø  Increases efficiency in the digestive system

Ø  Calms the mind

Ø  Balances the nervous system

Ø  Improves the function of the reproductive system

3. PADADHIRASANA

Padadhirasana – The purpose of Padadhirasana is to bring balance to the breath and as a preparation for meditation, Padadhirasana is also a bhavana practice which means contemplative awareness.  

It is very easy and is generally practiced by people who have difficulty in getting into Siddhasana or The Accomplished Pose and Padmasana or The Lotus Pose.

Padadhirasana is a very approachable practice and is suitable for many students. Any seated posture that keeps the spine upright and the pelvis in a neutral position is acceptable. Vajrasana (see below) is a posture that will achieve an upright position with a little refinement or adjustment for most people.

Padadhir = balancing of breath

Asana = posture

MODIFICATIONS

If the student is not able to sit easily as above, then a few small changes can make a big difference. Place a block or blocks so the student straddles them with the legs either side. If the ankles are tight, roll up a soft blanket and place it under the tops of the ankles, this will reduce the pressure there.  

PADADHIRASANA – INSTRUCTIONS

Ø  Cross the arms over the front of the chest and place with the hands under the opposite armpits

Ø  The thumbs pointing upward

Ø  The hands wrapping around the ribs under the armpits

Ø  Close the eyes and become aware of the breath

Now be aware of the breath rising and falling equally up and down the nostrils. Practice for up to 20 minutes depending on experience.