• Tuesday, May 21, 2019
  • Last Update : 12:43 pm

5 simple yoga poses to reduce high blood pressure

  • Published at 04:42 pm January 12th, 2019
st-Jan 10, 2019
Photos: courtesy

High blood pressure, which is also known as hypertension is a common condition where the long-term force of the blood against your artery walls is so high that it may eventually cause health problems, such as heart disease, stroke and it increases the risk of death. High blood pressure generally develops over many years and it affects nearly everyone eventually. Fortunately, high blood pressure can be easily detected. Once you know you have high blood pressure, you can work to control it.


Causes

The exact causes of high blood pressure are not known, but several things may play a role, including:

 Stress

Smoking

Too much salt in the diet

Being  overweight

Lack of physical activity

Too much alcohol

Sleep apnea

Chronic kidney disease

Adrenal and thyroid disorders

Old age

Genetics

Family history of high blood pressure

 Yoga can be a very beneficial therapy for controlling and lowering high blood pressure naturally. It helps reduce stress, which is a leading cause of hypertension. Yoga can help to switch on the parasympathetic nervous system, which is responsible for rest and repair and turn off the sympathetic nervous system, used for the fight stress response.

Downward facing dog

This pose calms the brain and helps relieve stress and depression. From table position, tuck the toes under, press into the hands and begin lifting the hips up towards the ceiling. Using straight arms, press the hips and back up reaching towards the thighs. Lift up through the tail bone to keep the spine straight and long. Breathe normally and hold the posture for 30 seconds to one minute.

Head to knee forward bend

This pose relieves anxiety, fatigue and headache.

Begin seated with both of your legs stretched out in front of you. Extend the right leg straight out in front of you and place the bottom of the left foot against the right thigh. Pull the right leg in to square the hips. Inhale with your arms up and reach out, lengthening the spine, and place the head against the knee. Keep the head pressed to the knee while straightening the leg as much as you can. For a deeper stretch, press the heel away and pull the toes towards your head. Breathe normally and hold your position for 30 seconds to one minute. To release, inhale with your arms up over your head, keeping the back straight and exhale keeping them on the floor. 

Bridge pose

This pose helps stretch the chest neck and spine, reduces anxiety and insomnia.

Lie on your back and bend the knees so that the feet are flat. Your thighs and feet should be parallel and keep your hands on the sides at this stage. Inhale, lift up your hips and support your back with your hands. Retain the head and shoulders on the floor and lift the hips up as much as possible. Make sure you get a nice arch of the upper back as well. Breathe normally and hold this posture for 30 seconds to one minute. Gently release the chest and back and relax.

Child pose

One of the best yoga poses for relaxing your entire system is the child poseand it can help to reduce high blood pressure.

Sit comfortably on your heels, roll your torso forward, bringing your forehead to rest on the mat in front of you - you can turn your chin to the right or left or straight. Hold your chest as close to your knees as you comfortably can, extending your arms on either side. Breathe normally and hold this posture for one to two minutes.

Corpse pose

This is a pose of total relaxation and stimulates the nervous system to calm the mind and reduce hypertension.

Lie on your back with your legs straight and arms at your sides. Rest your hands about six inches away from your body with your palms facing the sky. Let your feet drop open and close your eyes. Relax your face, invite peace and silence into your mind, body and soul. Stay in this posture for five to 10 minutes. To exit the pose, first begin to deepen your breath. Turn to your right side and rest for a moment. Then gently release from this pose with help your left hand. 

Saldin Yogi is a registered yoga teacher with Yoga Alliance, USA.