Yoga for Hypertension
Hypertension or high blood pressure is a condition in which the arterial blood pressure increases to an extent that it becomes unhealthy. for you to cope up with it. If you are suffering from high blood pressure, it is important to bring it under control. Apart from reducing salt intake, you need to lose weight, manage stress, and so on. Yoga can help lower blood pressure naturally and reduce hypertension caused by stress and weight. Here is a list of yoga asanas for hypertension, you can follow daily to lower the blood pressure.
For this yoga, you need to lie on your back with your legs straight and arms relaxed at your sides. Just lose your body free. Close your eyes gently while keeping the legs apart in a natural position and keep your arms straight along the body but away from the torso. Keep your palms facing towards the sky. Then slowly breathe in and breathe out.
The aim is to keep the body in a neutral position. This is one of the easiest yoga poses that is meant for relaxation. Shavasana has many benefits. It helps you calm your brain, relieve stress, relax the body, reduce headache, fatigue, and insomnia. All of these are risk factors for high blood pressure, Shavasana controls these risk factors and helps in lowering blood pressure.
Stand up on your yoga mat. Now wide apart your feet on the narrow side of the yoga mat. Align the toes on the edges of the mat, place a block of the height around your knees, between your feet, and align it with your big toes. Depending on your proportions and flexibility, you may need more or less support. You can place folded blankets on the block if needed.
Now bend forward, straighten your legs and place the crown of your head on the support block. Move your shoulder blades away from your neck while letting your head descend toward the floor. Try to keep the majority of your weight in your feet, balancing it in the front, back, inside, and outside edges of the feet. Lift your thighs firmly and press the thighbones towards the backs of the legs without disturbing your head. Keep the chest broad and neck sure the back of your neck feels long. Stay in the pose for as long as you can up to 3 minutes and breathe normally. While coming up, place your hands on your lower back and come up.
Uttanasana or the standing forward bend pose is beneficial for your nervous systems and will help you calm down and relax.
Child Pose or Shishuasana
For child pose or shishuasana, you need to kneel on the mat on your knees, with your back straight and your knees separated about as wide as your hips, six to twelve inches apart. Now lower your chest onto your thighs and your forehead towards the mat. You can also place a pillow between the back of your thighs and calves, and another where your head will go. Moving forward, slide your hands, palms facing up, back toward your feet, with your arms alongside your legs.
Child pose is beneficial for people with hypertension. This asana can provide you relief from stress which is a major cause of hypertension. Controlled breathing while performing this asana promotes calmness and reduces stress from the neck and shoulders. This is one of the best yoga for hypertension.
Legs-up-the-wall pose/Viparita Karani
For this pose, you will need the support of a wall so select a suitable place to practice this asana. Sit with one side of your body touching the wall and your legs extended in front of you. Now, lie down and put your legs against the wall with your soles facing upwards. Your body will be at a 90-degree angle with your legs. Use your ankle to walk up the wall so that your hips are off the floor. Hold this position for a couple of minutes. Then return to the original place.
This asana is one of the relaxing poses that does not require much moving. You can just lie flat on the ground with your legs up without much twisting. Viparita Karani allows lymphatic drainage and evens the blood pressure in the lower body and upper body. It also promotes blood circulation and releases the strain from the back and hip. This asana detoxifies our blood and helps to control high blood pressure.
Setu Bandhasana (Bridge pose)
This asana is a stress reliever. It stretches your chest, spine, and neck, as a result, strengthens your back. To begin this asana, lie on your back. Now fold your knees and keep your feet hip-distance apart on the floor, with knees and ankles in a straight line. Keep your arms beside your body, palms facing down. Start inhaling by slowly lifting your lower back, middle back, and upper back off the floor, gently roll in the shoulders, touch the chest to the thin without bringing the chin down. Support your weight with your shoulders, arms, and feet. Feel your bottom firm up in this pose. Both the nights are parallel to each other and to the floor. Keep the posture for a minute or two and exhale gently while returning back to the original pose.
Bridge pose calms the brain and reduces stress. This asana is also found beneficial in managing mild depression. Other than that bridge pose is good for abdominal organs, lungs, menstruation pain, fatigue, and anxiety.
A Word From Mantra Care
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