7 basic Yoga exercises to bring down Blood Pressure naturally

Hypertension, more commonly known as High Blood Pressure, can affect both men and women, and result in severe medical conditions including heart disease and stroke. Natural practices including yoga, enable individuals to lower their blood pressure safely, along with medicines. Yoga helps improve both the mental, and physical state, while reducing stress, enhancing blood circulation and nervous system equilibrium to achieve better blood pressure health. Here are 7 basic Yoga exercises to bring down Blood Pressure naturally...

Shavasana serves as a relaxation position, which calms both physical body and mental state. Your body should rest flat on your back with your legs spread slightly apart, while your arms rest by your sides with palms facing upward. You should shut your eyes and practice slow deep breathing. Through this pose, the body decreases stress hormones that typically increase blood pressure levels. The practice of Shavasana for 10-15 minutes daily, helps create deep relaxation, while decreasing anxiety and enhancing blood circulation. People frequently use this position to end yoga sessions, because it helps restore balance and relaxation, which makes it an effective method for managing blood pressure without medications.

The posture of Sukhasana, serves as a basic seated position that creates peacefulness, together with mental concentration. Your body should maintain an upright position, while your hands should rest on your knees, with your legs folded in a cross-legged manner. Close your eyes and breathe deeply and slowly. This pose helps reduce stress and enhances mindfulness, calming the nervous system. The practice of breath control together with mental awareness in Sukhasana, helps manage anxiety which frequently leads to elevated blood pressure. Regular practice helps people develop emotional stability, while keeping their blood pressure at normal and healthy levels.

The pose begins with you sitting down with your legs straight in front of you. Begin bending forward from your hips to touch your feet, while maintaining a straight spine. The gentle forward stretch of Paschimottanasana both lengthens the back muscles and provides a gentle abdominal organ massage, while creating mental relaxation. The forward bend activates the parasympathetic nervous system which promotes relaxation and stress reduction. This pose creates better blood pressure through its stress-reducing effects, while enhancing circulation and digestive health. Avoid stretching past your comfort level though, because excessive strain can occur.

Sit with your feet pressed together, while your knees move outward in the same motion as butterfly wings. Maintain light contact with your feet, as you maintain an upright back position. The hip-opening position in this exercise enhances both heart function and blood vessel flow. Through its practice, Baddha Konasana alleviates physical and mental fatigue which leads to relaxation, while enhancing circulation across the entire body. Better circulation delivers essential nutrients to vital organs which strengthens heart function and assists blood pressure management. Regular practice of this pose enables both physical and mental relaxation, which supports the natural control of blood pressure.

Begin by placing your body on the floor with your knees bent, and feet flat on the ground at hip-width distance. Elevate your hips toward the ceiling, while maintaining relaxed shoulders and open chest position. Bridge pose activates the kidneys and enhances blood circulation, while it calms the nervous system. The blood pressure regulating advantages come from this practice, because it promotes relaxation of the mind and strengthens heart function. The pose also widens the chest area along with the lungs, to enhance necessary oxygen delivery that supports blood pressure health. Regular practice of Setu Bandhasana helps maintain cardiovascular health.

For this asana, you should sit with your legs folded over each other, before twisting your body gently to one side. Use your opposite hand to provide support for the twist, as you maintain a straight back position. The seated spinal twist movement activates internal body organs, while boosting cardiovascular blood flow to the heart area. The spinal twist works to eliminate both physical and mental tension that develops from stress, and results in elevated blood pressure. The twisting motion both improves spinal flexibility together with mental clarity. The practice of Ardha Matsyendrasana helps decrease hypertension through its effects on both circulation and relaxation mechanisms.

To practice Viparita Karani, lie back on your bed while keeping your legs elevated vertically against the wall or any other surface. The body performs this easy inversion to let blood return to the heart without requiring much work. The pose enables both body relaxation and nervous system calmness to decrease stress, which leads to elevated blood pressure. When you elevate your legs, it provides relief to tired muscles while enhancing blood circulation throughout your entire body. Daily practice of this pose for 10 to 15 minutes enables natural blood pressure reduction, while supporting inner rest and recovery processes.

Reference Links

Art of Living - Yoga for high blood pressure: https://www.artofliving.org/in-en/yoga/yoga-sequences-for/yoga-for-high-blood-pressure

PMC - Therapeutic role of yoga in hypertension: https://pmc.ncbi.nlm.nih.gov/articles/PMC10989416/

Disclaimer: This article is informational only and not a substitute for medical advice