Tame your high BP issues with these yoga asanas and Pranayam techniques
High blood pressure is an issue that affects many people on a daily basis. When blood is pushed against blood vessel walls at an abnormally high pressure, it is referred to as high blood pressure. The heart has to work harder to pump blood throughout the body because of this condition. Having this for an extended period of time can lead to heart failure and hardening of arteries. While dietary changes and lifestyle tweaks can help, many experts suggest yoga for high BP.
“Yoga can be the ideal choice for not only controlling but also lowering the elevated blood pressure level if someone is looking for a natural way to lower high BP. Heart attacks and even kidney-related issues can result from high blood pressure. It frequently results from extreme stress and panic,” says
Yoga guru and Naturotherapist Dr. Surender Choudhary, Founder – Yoga Sanjivani and Boonwellness.
Here are 5 yoga asanas that will help you lower your high BP naturally.
1. Uttanasana (Standing forward bend pose)
Uttanasana, or the standing forward bend pose, is calming and healthy for your nervous system. Your hamstrings and abdominal muscles are stretched by the asana.
2. Viparita Karani (Legs-up-the-wall pose)
The gentle stance of Viparita Karani asana helps to calm the body. You will look younger and your blood circulation will be improved by this asana.
3. Adho mukha svanasana (Downward-facing dog pose)
One of the most popular yoga asanas is the downward-facing dog pose, or adho mukha svanasana. It is the most reviving yoga pose. Do this to unwind your body and quiet your mind.
4. Pashchimottanasana (Seated Forward Bend Pose)
One of the best yoga poses for stress treatment is Paschimottanasana. Additionally, it reduces anxiety, aggression, and irritation.
5. Setu Bandhasana (Bridge pose)
Your neck, spine, and chest will be stretched in this pose. It helps to relax you and strengthens your back muscles.
Pranayama to control high BP or hypertension
In addition, those who have high blood pressure can benefit greatly from pranayama (yogic breathing exercises). It has long been understood that maintaining a regular exercise schedule and healthy eating routines lowers blood pressure.
1. Anulom-Vilom:
For best results, perform anulom-vilom for at least 7 to 15 minutes.
How to do anulom-vilom
* Sit in a comfortable position.
* Keep your left hand on the left knee.
* Take your right hand towards your noise.
* Once you exhale, use your right thumb to close the right nostril.
* Now inhale via your left nostril, and close the left nostril with your fingers.
* Open the right nostril and exhale through this side.
* Repeat!
2. Bhramari:
Bhramari must be practiced for at least 5-7 minutes.
How to do Bhramari
* Sit comfortably in an asana of your choice.
* Shut your eyes gently and take deep breaths.
* Close your ear lids with your thumbs.
* Now put your index finger right above your eyebrows and the rest of your fingers over your eyes.
* Put gentle pressure to the sides of your nose·
* Focus on the center of your eyebrows.·
* While keeping your mouth closed, exhale slowly through your nose.
* Hum Om for the maximum benefits.
3. Shitali:
Shitali aids in blood purification. Additionally, it lowers blood pressure and relieves tension. Perform it 5–7 times.
How to do it
* Sit in a comfortable asana with your hands on your knees
* Close your eyes
* Now roll up the tongue, shaping it like a tube
* Try to inhale via the tongue
* Then take the tongue inside the mouth and close it
* Exhale via the nostrils
4. Chandra Bhedi:
Through consistent use of this Pranayama, blood pressure is lowered and the body feels chilled. Spend 5-7 minutes on it.
How to do it
* Sit in any comfortable position such as Sukhasana or Padmasana
* Place the left hand on your left knee.
* Close your right nostril your right hand’s thumb
* Breathe deeply from the left nose and then close the left nose with the fingers of the hand.
* Hold your breath.
* Slowly exhale through the right nostril.