5 best yoga poses to reduce high blood pressure Hypertension

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In the ambush of the hurry and worry of the world, the hurricane of sadness and confusion of the mind we often take our health for granted. Additionally, an inactive lifestyle, stress, obesity, genetics, take a toll on the health of an individual, resulting in high blood pressure condition. Hypertension may seem like a harmless disease, but is actually severe enough to trigger a heart attack, stroke, and even death. Many of us wonder if there is an effective solution to treat, prevent, and manage this deadly disease without popping pills every four hours. The answer to this can be found in the science of yoga.

The art of yoga is a beneficial therapy for controlling and lowering hypertension naturally. The practice of soothing yoga asanas relaxes the body and calms the mind, thereby eliminating the factors responsible for a high blood pressure condition. The yoga postures also kick-start the parasympathetic nervous system which, in turn, balances the brain and produces profound effects on the other vital organs, while inherently healing and safely lowering the blood pressure.

Here are the top five yoga poses for hypertension:

1. Hero Pose (Virasana): Come on your fours with feet hip-distance apart. Keep your thighs perpendicular to the floor. Slightly, turn your toes inward and place your feet on the yoga mat. Exhale; sit back in between your feet and lean your torso in a forward direction. Make sure your hips rest on the ground with heels close to your posterior. Place your hands on the knees with palms facing in an upward direction. Stay in this posture for 30 to 60 seconds.

Hero Pose (Virasana)
Benefits: A healing posture that regulates blood circulation, improves digestion, and is therapeutic for high blood pressure.

2. Bound Angle Pose (Baddha Konasana): Sit upright on a yoga mat. Keep the legs stretched out and hands on the floor. Bend the knees and draw the heels towards the pelvic bone. Press the soles of the feet together and open the knees wide on both the sides. Clasp the toes of the feet with the index fingers. Look in a forward direction. Hold this pose for 30 seconds or more.
Bound Angle Pose (Baddha Konasana)

Benefits: Practice this posture to restore the wellness of the organs and to reduce mind-body fatigue.

3. Downward Facing Dog (Adho Mukha Svanasana): Kneel on the ground and align your knees with the hips and wrists with the shoulders. Spread your palms and fingers on the yoga mat. As you breathe out, lift your knees off the floor. Tuck the toes inwards, raise the hip towards the sky, and gently stretch the legs behind. Come into an inverted ‘V’ position. Widen the shoulder blades, firm the hands on the floor and keep the head between the upper arms. Remain in this pose for 60 seconds.

Adho Mukha Svanasana (Downward Facing Dog)

Benefits: The notable benefits of this pose include: enhanced body circulation, relief from headaches, and lower stress levels.

4. Bridge Pose (Setu-Bandhasana): Lie on a yoga mat with a straight back, extended legs, and arms at either side of the body. Keep the forearms and feet firmly pressed into the floor. Upon exhalation, lift the hips and back up from the floor. Roll the shoulder blades away from the ears and extend the arms alongside the mat. One can also interlock the hands beneath the back. Hold this pose for 60 seconds.

Bridge Pose (Setu-Bandhasana)
Benefit: Bridge asana calms the mind, reduces a migraine, provides relief from anxiety, insomnia and ultimately controls high blood pressure.

5. Head to knee pose (Janu Sirsasana): Begin in staff pose. Keep your toes curved and thighs contracted. Rest your hands near your hips. Bend your right leg and position the right foot against the inner edge of the left thigh and heel close to the perineum. Bend forward at the hips and hold the ankle with your palms. Rest your nose, head, and chin over your leg. Hold this pose for 30 seconds.


Benefit: A great yoga asana remedial for hypertension, strengthens the digestive system and tranquilizes the brain.

Practice these yoga poses for hypertension and enjoy a happy, healthy heart.

Meet Our Yoga Teachers

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Devender Bhardwaj

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Kulwant

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Gabriele (Gaby) Alscher