health, yoga, exercise, yoga asanas, high blood pressure, hypertension, healthy living

Hey Hypertension, Let's break up..!!

A middle-aged man went to a doctor as he was not keeping well for quite some time. After examination, the doctor said, “Oh, you are suffering from High Blood Pressure”. 

Patient: “You are right, doctor, It comes from my family”. 
“Your mother’s side or your father’s side?” asked the doctor 
“Neither” The patient replied, “It is my wife’s side”. 
“How come”! Doctor said. 
“How could you get high blood pressure from your wife’s side of the family?” 
The patient sighed: “Doc, you ought to meet them sometime”. 

That was a good joke, is it not?

High blood pressure is not funny, particularly when you get the bill and the side effects that come with all the medicines to treat the same.

It is a silent killer. Although blood pressure is high, most of the time there are no symptoms. When it goes untreated, it can damage other vital organs in our body. The key risk factor in being hyper tensive is stroke, kidney disease and heart disease. The main reasons that lead to high blood pressure are stress, overweight, smoking, unhealthy eating habits, inactive lifestyle.

Yoga practice not only can help bring the nervous system into balance, combining asana practices with powerful deep breathing will be more effective. Consistence practice of yoga will regulate your blood pressure. It soothes your sympathetic nervous system and slows down the heart. Results may not be quick but with consistent practice you will feel energetic, healthier and your body will heal on its own. 

Here is a list of Asanas to control blood pressure -

Asanas to control blood pressure Adomukha svanasana (downward facing dog)

Come on to your hands and knees. Lift you knees off the floor and lift your hips up making a inverted V shape. Straighten your elbows and knees. Align your hands in line with your shoulders and your feet in line with your hips. Point your toes forward. Press your hands into the floor and lengthen your spine. Relax your neck and stay in this pose for a couple of breaths.

Uttanasana (forward bend)

Stand with feet hip width distance apart. Bend forward from your hips and try and touch your toes. If your hamstrings are especially tight or you have a back problem, keep your knees bent while you bend forward and stay for few breaths. If you are comfortable, then straighten your knees as much as you can. Relax your neck and shoulders.

Asanas to control high blood pressure.

Janu shirshasan (Head to knee forward bend)

Sit with both your legs extended in front of you. Bend your right knee and bring right knee towards the floor placing the right foot against the left thigh. As you exhale bend forward and hold your left foot with both your hands and slowly lean towards the left knee. Gently lean forward to bring your forehead to knee. Stay in this pose for few breaths. Repeat on the other side.

Asanas to control blood pressure.Badhakonasan (Bound angle pose)

Sit on your mat and bring the soles of your feet together. Hold your feet and lean forward so that your chest moves towards the floor. Go as far as your body allows you to move.

Asanas to control blood pressure.

Virasan (Hero pose)

Kneel on the floor. Keep your feet slightly apart and Gently lower hips to sit between your heels. Rest your hands on the knees. Sit tall keeping the spine in an upright position and hold this pose for few breaths.  If you suffer from knee pain or not able to sit comfortably in this position, stack a pillow between your knees.

Asanas to control blood pressure.Marjaryasana (cat and cow pose)

Come on to your hands and knees (animal pose). Bring your hands under your shoulders and knees under your hips. As you Inhale, drop your stomach dipping your middle back to the floor and look up with your chest and chin (cow pose). As you Exhale, round your upper back and bring your chin towards your chest (cat pose). Repeat this couple of times.

Asanas to control blood pressure.Shashankasan (child’s pose)

Kneel on the floor. Keep your toes together and sit on your heels. Spread your knees slightly apart and finger tips on the floor. Walk your hands forward and bring your chest towards the floor. Rest your forehead on the floor. If the forehead doesn’t reach the floor, You can keep a blanket or pillow under the forehead for support.

Asanas to control blood pressure.

Sethu bandha sarvangasana (bridge pose)

Lie on your back with your knees bent. Keep your arms by the side of your body. Lift your hips off the floor. Lift your hips as high as you can and bring your chest towards your chin. Press your feet and arms into the floor.

Asanas to control blood pressure.Viparitakarni (legs up on the wall)

Sit closer to the wall so that the right side of the body is touching the wall. Slowly lower your back on the mat and Swing your legs up on the wall. You can elevate your hips by keeping a pillow underneath.

Savasana (corpse pose)

Lie down on your back and completely relax your body. Bring your attention to every part of your body breathing slowly and deeply allowing your body to enter into a state of deep relaxation. This rejuvenates your entire body and mind.

Breathing exercises that will help-

Asanas to control blood pressure.Deep breathing

Sit in a Comfortable position with your eyes closed. Bring your attention on your breath. Inhale and exhale very slowly and deeply. Take your right hand on the abdomen and observe your abdomen moving in and out with every breath. Continue to breathe like this for 5 minutes.

Nadi Shodana (alternate nostril breathing)

Asanas to control blood pressure.Sit upright in a comfortable position. Rest your left hand on your left thigh. Use your right hand thumb and ring finger for this practice. Close your right nostril with your right thumb, exhale slowly through your left nostril and inhale through left nostril. Now close your left nostril with you ring finger and exhale slowly through your right nostril and Inhale through your right nostril. Close right nostril and exhale through your left nostril. Repeat this alternate breathing for 5 minutes.

Asanas to control blood pressure.Bhramari

Sit in a comfortable position. Close your ears with your thumb and let the rest of the four fingers gently rest on your eyes. Inhale deeply through your nose and chant "M" sound while exhaling, producing a humming sound. Observe the vibration in your head and a sense of calmness surrounding you. Repeat this 3 times.

Having suggested all these, there are certain postures that should be avoided – deep twisting asanas and inversions.

Healthy living.

Also click here to read more about yoga and its benefits -

Comments (14)

Jhilmil D Saha Posted on Sep 07, 2018

Its great to know about the asanas that can work to prevent hypertension.. its important to prevent it before much damage is caused


Prerna Sinha Posted on Sep 07, 2018

I am a big Yoga fanatic as well! These are great aasanas! I am also going to try these at home.


Snigdha Prusti Posted on Sep 06, 2018

Yoga is truely boon. This is such a great post on different yoga postures. Very helpful.


Reetuparna Saha Posted on Sep 06, 2018

There\'s no ailment that cannot be treated by Yoga. High blood pressure is so common these days with change in lifestyle. Can\'t thank you enough for sharing such useful asanas to curb the same. Bookmarking this right away!


Nidhi Km Posted on Sep 06, 2018

These are some real good yoga poses to contain hypertension. Will include them in my daily routine.


Varsh Posted on Sep 06, 2018

Yoga is known to have an excellent calming effect. I practice regularly but didn\'t about these asanas in detail. Thanks for sharing.


Dipika Singh Posted on Sep 06, 2018

This post is for me, I have hypertension and during anxiety, it gets too tough to handle the stress. Will try these asanas soon. Thank You.


Jhilmil Bhansali Posted on Sep 06, 2018

Thanks for sharing these asana\'s which are super helpful in the phases of hypertension. Indeed we need to breakup with it!


Gurjeet Chhabra Posted on Sep 06, 2018

These yoga poses are so savior from this deadly diseases. Once person start take medicine with high blood pressure, it becomes for lifetime better to go with yoga


Mrinal Kiran Posted on Sep 06, 2018

I have a low blood pressure but everyone else in my family suffers from a high blood pressure.. this will help a lot!


Nisha Posted on Sep 06, 2018

Ironically even people at very t very young age are getting high blood pressure and related health issues. I think yoga is a great way to cure it for good.


Ruchi Verma Posted on Sep 06, 2018

I recently yoga and feel light and more active...your post is Definitely going to help me a lot


Hema Posted on Sep 05, 2018

Hypertension is a common problem. I know many young folks who take medicine. These yoga post is a saviour, thanks for sharing the pictures too


Priyanka Lodha Patwari Posted on Sep 05, 2018

Medicines are not the only way to cure hypertension. Very nice post with awesome yoga tips.. This post is very helpful ..


Vidhya Kripashankar

Mother of two lovely daughters, I am a certified Yoga Alliance(USA) yoga instructor. I have been teaching yoga for almost seven years. I am trained in Hatha Yoga, Vinayasa Yoga, Yoga Therapy, Prenat

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