Almost two-thirds of the world population is suffering from cardiovascular problems such as hypertension. Also known as high blood pressure, hypertension develops over the course of several years without any significant symptoms. Due to the lack of symptoms patients are not able to take precise action in its nascent stage. It is one of the lifestyle disorders which ultimately damage your cardiovascular health, eyes, heart, brain, and kidneys.
Stress and irregular life habits are the main reasons to blame for the occurrence of hypertension. Ancient practices of yoga asanas, meditation, pranayama help us to manage stress in a constructive manner and aids in leading a disciplined lifestyle. Invest in a regular practice of yoga asanas to get rid of unnecessary stress and get your fluctuating blood pressure under control.
Here is the list of top 7 yoga asanas to prevent high blood pressure and lead a healthy, stress-free life. Ensure to practice these yoga asanas consistently at a fixed time of the day, preferably with an empty stomach.
1) Balasana
Also called as shishuasana / child pose. It is one of the yoga asanas which gives a relaxing posture. It gives relief from the various factors contributing to the increased blood pressure. It is helpful in relieving stress and fatigue. It is also beneficial in improving blood circulation. It also helps to relax the abdominal and lower back muscles.
2) Badhhakonasana
This yoga posture is also known as the butterfly pose or bound angle pose. It stretches the muscles of your inner thighs, hips, and knees. It increases your flexibility and relaxes the whole body. According to Iyengar, this yoga posture is a blessing for all due to its therapeutic effects on the health of various internal organs. It opens the hip muscles and increases the blood flow to the abdomen, liver, kidneys.
3) Paschimottanasana
This seated forward bending pose calms the mind and helps relieve stress and mild depression. This asana is good for the nervous system and improves memory. It significantly reduces negative emotions like anger and irritability and energizes the whole body. It cures headaches and stomach pain. As it provides a good stretch to hips, legs, and hamstring it provides relaxation to working professionals and students who need to sit for long hours, thus reducing the strain on the heart and chest muscles.
4) Ardha halasana
This yoga asana is also known as half-plough pose. It reduces belly fat and strengthens core muscles. It gives relief from constipation thus reducing pressure on the heart and reducing chest pain. It improves blood circulation and strengthens thigh and calf muscles. Sarvangasana is not recommended for high blood pressure patients, so this intermediate pose can be performed as an alternative, still, you are advised to seek an expert yoga trainer beforehand and must consult your medical practitioner before performing this pose.
5) Ardha Mastyendrasana
Also called a sitting half spinal twist, this yoga posture is extremely beneficial in relieving breathing difficulties, stress and, tension. The twisting it provides to the upper body enhances the functioning of lung muscles and induces deep breathing. This ensures better circulation of oxygen in the lung cavity. It also removes stiffness from vertebrae, aids in lowering back pain.
6) Setu bandhasana
Popularly known as bridge pose, it has a calming effect on the central nervous system. It improves blood circulation in the whole body. It releases the tension in the lower abdomen and strengthens the hip muscles. This asana improves blood circulation through arteries and gives rest to the heart making it healthy and blockage-free. Lastly, it is remedial for migraines, headaches, stiff neck, and insomnia.
7) Vajrasana
It is a kneeling yoga asana most generically associates with metabolism. It relieves and prevents constipation. It is also known for strengthening the pelvic muscles. The best part is, this pose can be done after lunch or dinner. It increases the blood flow to the lower abdomen and helps in lowering hypertension.
Apart from these 7 yoga asanas various pranayama techniques or breathing exercises can be performed to lower blood pressure. Bhastrika pranayama, Kapalbhati, Bhramari pranayama, Nadi shuddhi kriya are various pranayamas and shuddhi kriyas that are highly beneficial to improve the heart and lung condition and keep the blood pressure always under control. Inversion postures where the head is below the heart are not recommended for people suffering from hypertension. So, inverting yoga asanas like Shirsasana, Sarvangasana, Adho mukh vrikshasana, viparit karani are not for the person having high blood pressure conditions.
Always perform the yoga asanas under the observation of a trained qualified yoga teacher and only after consulting any medical professional.