Hypertension or High Blood Pressure is a common heart anomaly tormenting almost 26% of the world population wherein the arterial blood pressure increases to higher levels ultimately leading to heart attacks, strokes, and even death. Although there can be plenty of contributors towards high blood pressure, the most common ones include sedentary lifestyle, excessive sodium intake, smoking, stress, obesity, age, family history, lifestyle habits etc.
Also Read: Yogasanas For Heart: 5 Incredible Yoga Poses To Keep Cardiac Anomalies At Check
An ideal blood pressure reading is 120/80 mm Hg (i.e. mercury); where the upper number indicates the systolic pressure or the pressure in the arteries during the contraction of heart muscles i.e. when the heart beats and gets filled with blood and the lower number cites the diastolic pressure which is the pressure in the arteries when the heart is in a resting phase in between two beats. The higher the force of the blood, the more the arteries stretch and allow blood to pass through it. When the force of the blood flow is constantly high, the tissues that make the wall of the arteries stretch far beyond their healthy limit, and therefore, get damaged.
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Dubbed as a ‘silent killer’, the symptoms of hypertension normally don’t show up until later in the stage when there is a significant amount of damage already done to the heart. Severe high blood pressure symptoms in a majority of the population include consistent headache, shortness of breath, flushing, nose bleed, dizziness, chest pain, and vision abnormalities.
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Although most people prefer modern medications in case they are suffering from intense high blood pressure, but there is also a handful of those that resort to natural remedies to avoid long-term side effects and keep high blood pressure in check. One such natural remedy to combat high blood pressure problems is Yoga. This time-less practice involving body movements synchronized with breathing techniques not only soothes the nerves and helps bring down an abnormal heart rate but also relieves stress and controls blood pressure naturally.
We curated a list of effective yoga poses that not only helps to prevent high blood pressure but also helps to keep it in check.
Incredible Yogasanas For High Blood pressure
Uttanasana (Forward Bent Pose)
While standing, bring the feet hip-distance apart. Without bending your knees, slowly bend your body above the torso downwards. See that your knees are straight. You can allow your hands and hang down and rest your palms on the ground or just hold your feet to the ankles. Hold this position for 8-10 breaths, then slowly get back to the standing position.
Benefits:
Also known as Pada Hasthasana, this inverted anti-gravity posture is an extremely therapeutic pose that enhances your immunity, attenuates stress and relaxes the mind. It helps the blood gush to the head and enhance blood circulation. It also regulates the flow of blood, calms down the body and stabilizes the heart rate.
Viparita Karani (Legs Up The Wall Pose)
Initially, sit about 3 inches from an empty wall. Lie onto the back and swing your legs upwards in such a way that the back of the thigh rests against the wall. Rest your entire back, i.e. the spinal column on the floor below and relax the arms on either side of the body or the tummy. Hold the position for 10 minutes or as long as you can and then slowly pull your leg back to the starting position.
Benefits:
This posture is one of the relaxing poses that allows you to lie flat on the ground with your legs up without much twisting. Yet, the Viparita Karini is one such beneficial yogasana that allows lymphatic drainage, evens out blood circulation, and releases pressure from the back and hip. It not only helps in relieving stress but also detoxifies the system. By keeping the blood flow in check, it helps to control and bring down high blood pressure.
Sethubandhasana (Bridge Pose)
Start the posture by lying flat on your back. Now bend your knees and elbows. Place your feet flat on the floor close to the hips and your hands firmly on either side of the head. While supporting both your hands and legs on the ground, slowly try to lift your body up into the air. Hold this arching posture for 20-30 secs and slowly bring your body up into a standing pose.
Benefits:
This is an extremely beneficial posture for not only relieving arthritic pain but also strengthening the leg, thigh and back muscles. By lifting the heart at a raised level than that of the head, it facilitates blood circulation to even the most difficult and out of reach places. It also releases blocked channels and effectively brings down blood pressure.
Adho Mukha Svanasana (Downward-facing dog pose)
Come on all fours with your knees hips-width apart and your hands shoulder-width apart. Now, slowly lift your hips off the floor and straighten your elbows and knees. Ensure that your body forms an inverted ‘V’. Now, press your hands into the ground and stretch your neck such that your ears should touch your inner arms, and you should turn your gaze towards your navel. Hold this position for five-eight breathes and then return to the original position.
Benefits:
The downward facing dog-pose is one of the most effective yogasanas for managing high blood pressure. It not only stretches the spine and the shoulders but also releases trapped stress, brings down high blood pressure and promotes overall blood circulation. Practicing it regularly enhances cardiac functioning too.
Shavasana (Corpse Pose):
Lie down on your back and close your eyes. Relax your body and mind. and think happy peaceful thoughts. Take your time while you do this. Breathe normally and do not hold your breath. After some time, stand up.
Benefit:
This yogasana not only cools the body, calms the mind and marks the end of the yoga session but also helps curb the spread of cardiac anomalies and respiratory issues. The asana not only brings relaxation to the mind and body but also reduces blood pressure and brings down the heart rate. This ultimate resting pose helps the brain process the workout and allows the body to employ the benefits.
