We are living in a century where some health challenges are taking place in our daily life. However, the good news is that God's boundless mercy has given us so many ways to stop the health problems. But gaining knowledge about them is very significant. Now I would like to ask you: Are you diagnosed with high blood pressure? Do you know that approximately one in every three adults in US has High Blood Pressure?
What have you done to manage the blood pressure? Do you want to know how Yoga can help you to get rid of blood pressure? To begin with, let us understand the main reasons for high blood pressure. Moreover, the medical term for high blood pressure is Hypertension (HTN), normally we call it as B.P.
We know that blood circulates in your body and flows through the arteries. In our daily life, we experience the natural rise and fall of blood pressure. But in unexpected situations, the blood pressure tends to stay high for a longer duration, which leads strokes and heart attaches which are experienced by most of the people worldwide. Truly speaking, the lifestyle of humans has changed a lot and every movement of life has to be dealt with pressure, be it at home or office, while working, driving or anything for the matter. The modern world has given us the best equipments to monitor the blood pressure, but we have really forgotten that we can get rid of blood pressure with simpler exercises and yoga.
Importance of Yoga for Blood Pressure
How important is yoga for blood pressure? Before talking about the importance, let's discuss a few reasons why we experience blood pressure. You find a great place to sit with your friends and start having, burgers, pizzas, salty chips, etc. These items taste so great just because they are prepared with cheeses, butter, chicken, beef, meat and pork. All these items are high in salts, fats and proteins. An excess amount of salt intake can quickly increase the blood pressure. Coming to the next point, we all have made the decision that we are never going to quit smoking, consumption of alcohol and chewing of tobacco. When we get addicted to these nicotine items, it means you are going to have more complications with your body and the first complication that you would experience is the blood pressure.
Yoga for blood pressure has always proved in lowering the blood pressure and it has basically experimented on people who suffer from High blood pressure with different yoga asanas. The result is proved that there is a significant reduction in the pressure within 4-5 weeks of time. If you are really looking to make a great lifestyle, you just need to have a yoga mat and a silent place to start practicing yoga. You can check out different postures online and start off with the basic yoga poses to advanced ones.
By harmonizing the sympathetic and parasympathetic nervous system, yoga not only lowers your blood pressure; but also increases energy, enhances immunity, contributes to healthy sleeping patterns and creates a state of complete inner calm.
Different Types of Yoga Poses for Blood Pressure
The yoga poses can lighten blood pressure by having a direct impact on reducing High blood pressure. Below are some of the best poses to be practiced every day with dedication.
Savasana (Corpse Pose)
The Corpse pose is also known as savasana, which means a dead body. We know that a dead body just stays constantly without any thoughts. How to start the pose?
Physically, you just need to lie down in the normal sleeping position with feet relaxed and arms lie by the sides. Keep your eyes closed like an unmovable corpse. Play a gentle music for few minutes.
- Alleviates Blood pressure and stress
- Increase awareness and self-confidence
- Relieves insomnia and fatigue
- Eliminates metabolic wastes
Halasana (Plow Pose)
Position the back on a yoga mat with fully extended arms behind your head. Bring both legs up in the air at the ceiling. The next step is to lift the back and move your legs beyond your head. Bring your arms close to your body with palms down and straighten the spine and back. If your legs are off the ground behind you, you should put your hands on the upper back for support. Be sure to place your hands as close to the shoulder blades. Once your feet have touched the ground, clasp your hands and roll your shoulder blades towards each other. Slowly roll off your back down and bring your legs back to the starting position.
Make sure that your shoulders are on the edge of the table and keep your head resting on the table the whole movement. If you feel a stretch in your chest, try to relax your shoulders, back and neck muscles through breathing.
Breathing helps to bring more oxygen into the bloodstream, which enhances lung function, relaxes muscles and improves the efficiency of your system. Keep in mind that in breathing, also known as pranayama yoga, you have to keep your hand in hand with the various postures (asanas). Moreover, there should be no curve in the back and you must stretch the pelvis upwards from the sacrum.
Halasana (Plow Pose) is a popular blood pressure reducing asana and also helps to strengthen gallbladder, adrenal glands, thyroid, kidneys and liver.
Stand on all fours. Align your knees directly beneath your hips; hands should rest directly underneath your shoulders. Spread your fingers apart to the floor and press your back with the eyes downcast. Breathe deeply. On the exhale, push the shoulders and tailbone towards the floor, while the average back arches like a cat. Hold for about 10 seconds before returning to the neutral position.
Reduces blood pressure in minutes. The asana is best to reduce stress which has a direct effect on blood flow and stretches the spine.
Stand on your feet by keeping a distance of 1 foot from each other. The toes should point forward. Keep your arms at shoulder level and fingers are pointing in the forward direction. Inhale by raising fingers.
By exhaling, lower your hips to stay on the heels (or do it halfway if the body is very rigid). Tilt back to make sure that you don't lean forward. Then, inhale and stand up. This is one round. Repeat it continuously nine fifty-five rounds in the toes. To release the pose inhale by standing on the toes. Exhale by lowering your heels back. Lower your arms.
It is helpful in controlling your blood sugar and maintains the blood pressure in normal level. It can be used in treating other chronic diseases as well. It tones the overall body to the improve mental strength and the sense of balance.
Begin in the supine position with your back on the floor. Inhale deeply and bring one knee towards your chest. Put your arms around your knee as you fold inward and snap your fingers together. You can interlock your fingers and keep your elbows on the opposite arm.
At the same time, exhale, raise the head and bring your chin to your chest. Your tailbone and lower back must be pressed against the floor. Try to touch the opposite knee. You should feel the stretch along the length of your body on back legs.
Take a deep breath and hold this position for four to eight breaths. Your breathing should be deep from the womb so that the belly pressed against the thighs when inhaled. On an exhale, slowly turning your head back on the floor and stretch your legs.
Wind relieving pose helps to maintain the blood pressure in normal range. It increases blood circulation in the hip joints and reduces tension in the lower back.
Precautions to be Taken in Yoga
- Usually in inverted poses, we keep the legs above the heart and the head is taller than the heart. It is not recommended since you tend to further increase the pressure. Be careful when doing the poses where the head is lower than the heart.
- Consult your doctor before any new exercise.
- Select experienced yoga instructor who is familiar with modifications, adjustments, benefits and limitations of yoga exercises.
- You must avoid practicing pranayama techniques that require holding your breath. It is important to maintain a constant supply of oxygen to the heart and brain.
- During the exercise, blood flows quickly and increases heart rate, to supply oxygen to muscles. Inverted yoga can cause blood pressure to the head region, which is highly stagnated in the head simultaneously and could damage the blood vessels.
Yoga is most helpful in controlling blood pressure only if it is done as a part of a multi-therapeutic approach including changes in lifestyle and nutrition. As always, when it comes to natural healing, the results are generally not as quick as taking a pill. The great news is that when blood pressure is lowered in the natural way, it helps our body to obtain a healing response. Your nervous system becomes more balanced and overall you would feel better with more energy and more resources to deal with stress.
Our main advice is to go to the roots of the problem. See what makes you raise the pressure, what you eat, how to respond to certain circumstances. Yoga is the union of body and mind and soul, which in turn binds to the entire universe and it benefits our physical health.