High blood pressure is a common condition in which the long-term force of the blood against your artery walls is high enough that it may eventually cause health problems, such as heart disease.
The normal blood pressure for everyone is 110/70 mm Hg while in high blood pressure, it may change by increasing up to 160/100 mm Hg or even more.
If it continues, it will lead to heart attacks, strokes, and kidney disease.
Hence, it becomes necessary to prevent and control blood pressure to avoid any heart ailments.
YOGA AND HYPERTENSION
Any physical activity is known to lower blood pressure, so yoga already qualifies as a treatment. But apart from being a mere physical activity, it also has a meditative effect on the body.
The practice of yoga poses regularly settles your mind, body and it also reduces stress which is the leading cause of high blood pressure.
Practicing yoga regularly helps in stretching your body. This brings flexibility to the muscles, thereby reducing arterial stiffness and helps in combating high blood pressure. Also practicing yoga every day can help to bring down overall body mass index, resulting in reduced systolic and diastolic levels.
All of this positively affects high blood pressure and successfully reduces it.
Here are 7 yoga asanas that you can practice daily to bring your diastolic and systolic level to normal (though it's better to perform them under specialist).
1. Balasana or Shishuasana
Another name for Balasana is the ‘child’s resting’ pose. It termed as a counter asana for many yoga postures and should be done before and after any asana.
Kneel down and bring the big toes together.
Sit on the heels and separate the knees as wide as the hips.
Bend your upper body in front and let the torso rest in among the thighs.
Extend your hands forward and place above the head on the floor with the palms touching the floor. Be in this pose for a minute.
Shishuasana pose relieves stress and fatigue in the body. This pose regulates blood circulation and therefore is an excellent stress reliever. It also helps to relax the abdominal and lower back muscles.
Another name for it is the ‘easy’ pose. It is a meditative posture and can be practiced anytime.
Sit with crossed legs in a relaxed mood and erect your spine on the floor. Keep your hands on your lap.
Take breathe slowly and lift up your hands with the palms facing towards the ceiling.
Intersect your fingers to give a stretch to the upper body. Hold the pose for 30-40 seconds.
It aids reduce high blood pressure, as it makes your body more stable and your mind free and joyful. It is a meditative asana that works on calming both your mind and the body.
Another name for this posture is the ‘hero’ pose. This asana is relatively simple, yet incredibly powerful.
Kneel down and lengthen your spine.
Keeping your knees together, move your feet apart so that your back can rest on the ground.
Take deep breaths in and exhale as your hands rest on your thighs.
It opens up the chest and ensures proper blood flow in each and every area of your body and therefore keeps blood pressure levels in control.
This pose is also known as the ‘bound angle’ pose or bhadrasana. Like sukhasana, it is also a meditative pose.
Sit on the floor by erecting the spine. Exhale and bend your knees outward and join the sole and pull the heels towards the pelvis as close as you can.
Hold your feet firmly with your hands. Keep your body stretched and shoulders back and your hands straight.
Your knees should touch the floor. But do not force or strain them. Inhale and lift your knees.
Repeat the procedure while breathing in and out, and do it for a minute.
It helps relieve fatigue which also causes stress and high blood pressure. Moreover, the posture opens up the hip, groins and knees which help to maintain the meditative pose.
It is the best stress reliever, which makes it even more useful. This fantastic asana also increases blood circulation and aid to detox the system.
Also known as the ‘seated forward bend’, it is one of the poses of hatha yoga and also forms a part of the Ashtanga primary series.
Stretch both your legs in front of you and your hands upward towards the sky.
Then bend forward and try to touch your toes.
Bend further and touch the elbows to the ground by the side of the knees and touch the knees with your nose or forehead, all the while holding the toes with your hands
It calms the mind, thereby curing anxiety and stress. It also helps in curbing obesity by melting the abdominal fat.
It is also known as the ‘head to knee’ pose and is a part of the Ashtanga yoga primary series.
Sit and extend your legs straight in front of you.
Fold the left leg so that the foot touches the right thigh.
Then bend forward to touch the leg’s foot by both the hands.
Touch the knee of the outstretched right leg with the forehead and exhale.
After a few seconds, inhale and lift your head.
Try the same with the other leg.
It lowers obesity by making your belly fat and fat around your disappear. And hence lowering blood pressure due to obesity.
Also known as the ‘bridge’ pose. It should be practiced cautiously. This asana is like that single arrow that powerfully pierces through and removes not one, but a whole lot of problems
Lie flat on your spine on the floor and then bend your knees upward. Keep arms beside the body.
Now press the arms on the floor and then lift your hips and back up from the floor.
Then with the support of the neck, shoulders, and also hands, slightly lift the upper back. Hold the pose for a 60seconds.
In this asana, the heart is raised at a level that is higher than the head. Therefore, blood circulates to even the most difficult and out of reach places. This asana gives the spine, neck, and shoulders a good stretch and releases blocked energies.
It also helps in losing weight through stretching of the stomach and by stimulating the thyroid glands. It also calms the nerves and cures insomnia, depression, fatigue and stress, all causes for high blood pressure.