World Hypertension Day: 3 yoga asanas to manage high blood pressure

Make sure to practice these 3 asanas to manage the high blood pressure and prevent future occurrences of hypertension.
hypertension symptoms
Manage hypertension with these yoga poses. Image courtesy: Shutterstock
Gurpreet Kaur Updated: 23 Oct 2023, 13:09 pm IST
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Hypertension or high blood pressure is a medical condition which causes the arterial blood pressure to increase. The normal blood pressure is lower than 140.90 mmHg and if you are suffering from hypertension, your blood pressure levels should be lower than 130.80 mm Hg. Nonetheless, it is a silent killer as increased blood pressure leads to higher risk of kidney disease, heart failure and stroke. Why not try yoga to reduce hypertension?

For anyone who has hypertension, symptoms such as increased heartbeat, breathing difficulty, ringing in the ear, dizziness and palpitation, are common. While hypertension or high blood pressure can be due to hereditary causes or excessive body weight, sedentary lifestyle, stress and excessive usage of salt, alcohol and cigarettes, it is important to bring it under control. And you can do it by not just making lifestyle changes but also by practising yoga. For the unversed, yoga is known to lower the blood pressure naturally and reduce hypertension induced by stress.

On the occasion of World Hypertension Day today, health coach Sarvesh Shashi, in an Instagram video, shared how stress and hypertension go hand in hand. He also advised to practice these 3 asanas to manage high blood pressure and prevent future occurrences of hypertension.

Also, read: A naturopath explains how you can ward off hypertension naturally

1. Adho mukha svanasana (Downward-facing dog pose)

It increases the blood flow to your brain and relieves your mind. The adho mukha svanasana is one of the most common yoga asanas and is highly rejuvenating.

How to do it: Come down on your both hands and legs with your knees hips-width apart and hands shoulder-width apart. Lift your hips off the floor and make sure to keep feet on the floor for deeper stretch. Hold this position for five to eight breathes before returning to the original position.

downward dog pose
The downward dog pose has a lot of benefits. Image courtesy: Samiksha Shetty

2. Balasana (Child’s pose)

It is an easy yoga asana for beginners. In Sanskrit, bala means child and asana means one’s posture. Hence, it is also called Child Pose. It helps to keep the body energetic and calms the mind. It is a great pose to ease anxiety and stress.

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How to do it: Sit on your heels and either keep your knees together or apart. Bend forward by lowering your forehead in order to touch the floor, exhaling as you do so. Keep your arms along your body with your palms are facing up. Now, finally press your chest on the thighs gently and relax.

child pose
The child pose is great for BP hassles. Image courtesy: Shutterstock

3. Shavasana (Corpse pose)

This pose gets its name from posture of a dead body as the body takes the position of rest and relaxation. It is mostly practiced towards the end of a yoga session, and helps reduce headaches, promote calmness and reduce tension.

How to do it: Lie flat on your back, and keep your legs comfortable apart. Place your arms alongside with palms open, facing upward. Slowly relax your entire body while you keep breathing slowly, gently, deeply to relax you more and more. Close your eyes. About 10-20 minutes, you will feel fully relaxed.

yoga to reduce hypertension
The Shavasana can also keep you calm. Image courtesy: Shutterstock

So, dear ladies, get down to doing these yoga asanas to reduce hypertension or introduce a loved one to these poses. After all, high BP is not good for anyone!

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A lifestyle journalist with a perennial hunger for all nice things in life - from fashion to food and different cultures. When she is not writing in her favourite coffee spot, she spends her time socializing with people or exploring different cities. ...Read More

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