High blood pressure or hypertension is a serious condition that leads to heart attacks, strokes, and even death. According to a 2014 report by the Journal of Hypertension, 29.3% of Indians suffer from hypertension. 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 and pranayama are two such natural options to control blood pressure.
What is hypertension or high blood pressure?
Blood pressure is the force of blood in your arteries. The right pressure varies from person to person and needs to be regulated. Only then will your system function smoothly. The American Heart Association considers 120/80 as the standard blood pressure limit. Between 120/80 and 140/90, is called pre-hypertension. Anything above 140/90 is hypertension and is dangerous.
What causes high blood pressure?
- Essential hypertension is the most common type of hypertension. It is an independent condition which means that it is not triggered by other medical conditions like diabetes, heart-related problems or kidney malfunctioning.
- Stress is a significant factor that causes hypertension. When you are stressed, your heart beats faster, and your blood vessels tend to contract.
- Other factors such as adverse lifestyle choices including smoking, drinking, drug abuse also causes harm.
- If you do not exercise enough or are overweight, you could be heading towards hypertension.
How to control high blood pressure
Neither a high nor a low blood pressure is desirable; a balance is essential in the body. While healthy dietary habits contribute to maintaining the balance, you cannot ignore the role played by the mind either. So, how can you harmonize the two? This million-dollar question implies a healthy and happy person. The answer lies in the ancient science of Yoga.
- 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.
Yoga asanas for controlling high blood pressure
The following yoga asanas can help lower high blood pressure. However, it would be best to practice them under the guidance of a trained specialist.
Relieves stress and fatigue. It also normalizes blood circulation.
Vajrasana (Diamond Pose)
This pose can be done even after lunch or dinner. It helps to control obesity and increases blood flow to the lower abdomen.
Helps reduce fatty deposits in the abdominal region, thus enabling weight loss. It also acts as an effective stress reliever and normalizes high blood pressure.
Relieves stress, depression, and fatigue. It helps the body relax and prepare for sound sleep. It also stimulates blood circulation.
Sukhasana (Easy Pose)
This meditative pose calms and unites the body and mind. It helps reduce high blood pressure as it makes your body more balanced and your mind free and joyful.
Stimulates the heart and nervous system, helping normalize high blood pressure.
Stimulates the heart and leads to better circulation of blood all over the body. It also relieves stress and weariness.
Works effectively on your tummy fat by massaging your abdominal organs. By affecting weight loss, it helps regulate the pressure of the blood so that it stays at a normal level.
Virasana (Hero Pose)
Increases blood circulation around the legs and helps in regulating blood pressure.
Energizes the kidneys and soothes the nervous system. It helps to regulate the blood pressure in the body.
Ardha Halasana (Half Plow Pose)
Helps burn fat in the thighs, abdomen, and hips. It also helps control high blood pressure.
Pranayamas for high blood pressure
Apart from yoga asanas, these pranayamas or breathing exercises can also help control your blood pressure levels
Bhastrika Pranayama (Breath of Fire)
Increases oxygen supply to all parts of the body, thus improving blood circulation. It relieves stress and hypertension.
Helps remove fat from the belly region and is useful in general weight loss.
The vibrations generated by this pranayama resonate within and deeply relax the body and mind. It relieves tension and anxiety and also helps balance high blood pressure.
This calming and powerful pranayama helps to remove blockages in your arteries to a great extent. It also improves blood circulation in the head region.
Full Yogic Breathing
Helps you breathe slowly. If your heart rate is too fast, this technique helps slow it down and relaxes your whole body.
Precautions to observe
Avoid inverted poses like Shirshasana (Headstand Pose) or Adho Mukha Vrksasana (Handstand Pose). In these poses, your head is at a much lower than your heart which can lead to a sudden and uncontrolled rush of blood to the head.
It is always best to club yoga and pranayama with healthier lifestyle choices. To control high blood pressure, regulate your diet and avoid habits such as smoking and drinking. Take one step at a time and don’t be in a rush for results. You will then find a smooth path to holistic healing for your blood pressure problems.
Do you have low blood pressure? Find out how you can tackle hypotension.
Practicing Yoga helps develop the body and mind, yet is not a substitute for medicine. It is essential to learn and practice yoga under the supervision of a trained Yoga teacher. In case of any medical condition, practice yoga only after consulting your doctor and a Sri Sri Yoga teacher.
Write to us at firstname.lastname@example.org to receive more information on our programs or to share feedback.
Yoga brings deep rest to the body and mind. It not only rejuvenates...
Your digitally-strained eyes will thank you for these simple...
If you are looking at losing weight, developing a strong and...