Among the most prevalent health issues in the United States is hypertension, or high blood pressure. The CDC reports that over half of all adults have hypertension, but many are unaware they have the condition. However, the prevalence of hypertension should not lead you to dismiss its symptoms. Hypertension increases the danger of developing cardiovascular disease and cerebrovascular accidents. To improve or prevent hypertension, lifestyle adjustments are at the top of the list, and yoga has been shown to impact blood pressure significantly.
Here are some yoga positions to reduce blood pressure.
Balasana (Child's Pose)
It is the best position to lower blood pressure. From hands and knees, bring your big toes to touch and widen your legs slightly wider than hip distance. Relax your abs and sit back toward your heels as you exhale, keeping your arms at your sides. The space between your outer ribs and inner thighs should be comfortable. In this position, the arms can either be held in front of the body or moved to rest alongside the body.
Stretch your sacrum down toward your heels as you extend your spine. Give the impression of a longer neck by tucking your chin in slightly. Put your head down for a moment. Feel your ribcage expand to your thighs as you take a deep breath in, and then let your body sink toward the ground as you let it out. Just hang out for a minute or two.
Paschimottanasana (Seated Forward Bend)
The first step of this yoga for hyper tension is to sit on the floor in Dandasana with your legs stretched out in front of you. Put your fingers on the floor beside your hips and press your heels away from you as you sit up straight. Inhale. Exhale as you bend forward from the hips, keeping your torso and spine long and straight.
Moving your hands as far as they will go while keeping your spine long, walk them along the outside of your legs. Holding the sides of your feet may be helpful to do this yoga for high blood pressure. To deepen the forward bend, inhale to lift and lengthen the front of the torso and exhale to release into it. Just hang out for a minute or two.
Take a seat on the ground with your legs straight. To do this yoga for high blood pressure, get on all fours by bringing the soles of your feet together and bending your knees until they lock. Support your back by placing your hands on the floor behind you, or relax by holding onto your feet. As you take a deep breath, lengthen your spine and lift your crown. Put some space between your shoulder blades and stretch the backbone of your neck to do to do this yoga for high bp. Maintain this position for three to five breaths, noticing how the ribs expand with each inhale.
While seated to do this yoga for high bp, cross your left ankle over your right knee and place the sole of your left foot against the inside of your right thigh. If you're experiencing tightness in your hamstrings or lower back, try elevating your seat on a block or folded blanket. To lengthen your spine, square your hips forward and reach your arms overhead as you inhale.
As you exhale, fold forward over your right leg, letting your hands rest lightly on your foot or the floor. Lengthen your chest over your right leg and press your heel gently into the bottom to do this yoga for hyper tension. Relax your shoulders down and away from your ears, and keep your neck long. Just concentrate on taking nice, slow, deep breaths in and out. After three to five deep breaths, switch sides.
Virasana (Hero Pose)
Kneel with your knees touching, and your feet pointed straight back to do this position to lower blood pressure. Make sure there's something soft to sit on, like a blanket or a block, available. Relax with a block under your feet or on the floor beneath you. Stretch the back of your neck as you sit up straight. If you're experiencing knee pain, try elevating your seat with blocks or blankets. Put your hands where they won't get in the way (on your thighs), and shut your eyes. Bring your attention to your breath. Pay attention to the duration of your inhalation and exhalation. After taking a few regular breaths, you should start to exhale a few counts longer than you inhale. You could, for instance, inhale for a count of four and exhale for a count of six. Look for a number that suits your needs. At all times, your breathing should be relaxed and comfortable, never strained. Do the breathing exercise for as long as you feel comfortable (ideally 3–5 minutes).
Savasana (Corpse Pose)
Lie on your back with your legs and arms at your sides to do these positions to reduce blood pressure. To look more confident, tuck your shoulder blades under and chin in. Kick up your heels and put your feet flat on the floor. Feel your back bending to the floor. At least ten minutes should elapse in Savasana to be effective, but twenty is ideal because it gives the body and mind more time to unwind.
Savasana is a pose that requires practice; gradually increase the length of time you spend in it. Just like yoga or meditation, this is a form of relaxation training. It'll do wonders for your blood pressure.