Yoga for high blood pressure : 11 of the best moves
11 yoga moves for high blood pressure
High blood pressure is a serious illness that can lead to heart attacks, strokes and even death.
This “silent killer” is the most dangerous of all diseases because it shows no symptoms.
So checking your blood pressure is the only way to prevent it.
The next step is to know how to control your blood pressure.
Yoga and pranayama are two natural ways to reduce high blood pressure, which we will explain in this section of Updatebody.
What is high blood pressure?
Blood pressure is the speed and amount of blood flow in your arteries.
Proper blood pressure varies from person to person and needs to be adjusted.
If your blood pressure is regulated, your body system will work properly.
The standard blood pressure is 12 over 8.
Any value higher than 14 over 9 is high blood pressure and is considered dangerous.
What causes high blood pressure?
High blood pressure is a disease in itself and means that diabetes does not cause heart problems or kidney problems.
Stress is an important factor that causes high blood pressure.
When you are stressed, your heart beats faster and your blood vessels constrict.
Other factors such as poor lifestyle choices such as smoking, drinking alcohol, and drug use can also cause the disease.
If you do not exercise enough or are overweight, you may develop high blood pressure.
How to control high blood pressure
High and low blood pressure are both dangerous.
Balance in the body is essential.
Healthy eating habits and most importantly our minds and spirits help maintain body balance.
So how do you coordinate your mind and body?
The answer lies in the science of yoga.
By practicing simple movements on a regular basis, yoga can help you deal with blood pressure problems.
Why is yoga good for regulating blood pressure?
1- Asana movements in yoga include conscious and deep breathing while coordinating body movements.
They can help control blood pressure primarily by relieving stress.
2- Yoga asanas can calm the nerves and help reduce high heart rate.
3- Yoga helps to increase the body’s immunity and reduce the incidence of heart problems such as heart attacks and strokes.
4 – Lack of rest is the main cause of stress and high blood pressure. Yoga helps to regulate sleep habits and patterns.
5 – Obesity can also lead to high blood pressure. Regular yoga practice along with diet reduces body weight.
6- Yoga gives positive energy to the body and mind. This will make you happier and more hopeful in life. Of course, it also helps regulate blood pressure levels.
Yoga movements to regulate high blood pressure
The following yoga asanas can help lower high blood pressure. However, it is best to do them under the supervision of a specialist.
- Shishu Asana (baby movement)-Yoga for high blood pressure
Relieves stress and fatigue and also normalizes blood circulation. “Shishu” means child and “asana” means movement.
How to do baby movement (Shishvasana)
Sit on the heel of your foot.
Keep your hips on your heels, bend forward and lower your forehead to the ground.
Place your hands on the floor next to your body.
Palms facing up.
(If you are not comfortable in this position, you can punch your hands and place them under your forehead.)
Gently press your chest against your thighs and hold for a few seconds.
Slowly rise and sit on the heel, straighten your back to the vertebrae and sit.
Benefits of baby movement (shishu asana)
It relaxes the back muscles.
It will calm the nerves.
Contraindications for child movement (Shishu Asana)
Serious back or knee injury
- Diamond movement (Vajr asana)-Yoga for high blood pressure
This move can be done even after lunch or dinner.
Helps control obesity and increases blood flow to the lower abdomen.
“Vajr” means diamond and “Asana” means movement.
If you are looking for a general move that has many benefits, you can do this diamond move.
How to do a diamond move (Vajr Asana)-Yoga for high blood pressure
1- Sit with your legs extended.
- Now, bend both legs and place them on the knees, and place the hips on the heels.
The toes should be on the back and both toes should be glued together.
If you are a beginner, you can put a small pillow under your feet to prevent ankle pain.
You can also put a cushion under your knees if you have knee pain.
3- Sit comfortably on the distance created between the heels.
4- Align the head, neck and spine. Place your palms on your thighs.
- If you are a professional athlete, hold this position for 15 minutes while taking deep breaths. Beginners may start from 30 seconds depending on their comfort level.
6- Exhale and relax.
7- Straighten your legs. (Vajr Asana)
Benefits of Diamond Movement (Vajr Asana)
Strengthens blood circulation in the lower abdomen and speeds up digestion.
Relieves excessive gas and pain in the stomach area.
Strengthens the legs and thighs.
It makes the knees and ankles flexible and prevents some rheumatic diseases.
Easily aligns the neck and spine and accelerates the flow of energy in the energy channels of the back.
It relaxes the muscles of the back and thighs and relieves pain during menstruation.
It acts as a basic state for practicing pranayama, as well as a basic state for meditation.
Diamonds (Vajr Asana)
Injuries to the ankles and knees
Difficulty moving limbs
Special aspects of diamond movement (Vajr Asana)
This asana reduces blood flow to the lower body and increases blood circulation to the upper extremities such as the digestive system, lungs and brain.
The special aspect of this movement is that it is one of the basic movements and some yoga movements begin with this asana.
- Move forward (Paschimottan asana)-Yoga for high blood pressure
Helps reduce belly fat, thus reducing weight.
Improves stress and high blood pressure.
” PachaMama” means West, “Atana” means traction and “Asana” means movement.
How to do a forward bend (Paschimottan asana)
Sit with your legs straight and keep your spine straight and your toes bent towards you.
With the tail, bring both arms above your head and pull.
When exhaling, bend your spine to the right and down and towards your toes, you should not pull yourself towards the knee.
Put your hands on your feet as much as you can. If you can, hold your fingers to help you bend.
With your tail, raise your head slightly and straighten your spine.
Exhale, bring your body to your knees.
Repeat this movement two or three times.
Lower your head and take a deep breath for 20-60 seconds.
Keep your arms straight in front of your body.
Return to a sitting position with the tail.
Lower your arms.
Benefits of Forward Bending (Paschimottan asana)-Yoga for high blood pressure
Stretches the muscles of the back, hamstrings and buttocks.
Massages the abdominal and pelvic organs.
It relaxes the shoulder muscles.
- Movement of the corpse (Shav asana)-Yoga for high blood pressure
Relieves stress, depression and fatigue. This movement prepares the body for a restful sleep. It also stimulates blood circulation. “Shaw” means corpse and “asana” means movement.
This movement, which we have already taught in Updatebody, takes its name from the sleeping state of a dead body. This is a state of rest and relaxation and is usually practiced at the end of a yoga session and the body relaxes with this movement.
How to do a corpse (Shav asana)-Yoga for high blood pressure
Lie on your back. If necessary, you can just use a pillow under the neck and close your eyes.
Put your feet in a comfortable position and relax your legs and knees completely, with your toes sideways.
Place your arms slightly apart in line with your body, with your palms facing up.
Relax the muscles of the whole body one by one from the bottom up.
Start with the right foot, move to the right knee, then relax your left foot, and so on, moving slowly upwards and toward your head.
Breathe slowly and deeply. Oxygen enters the lungs, energizes the body, and exhales to relax. Avoid anxiety and focus only on your body and breath. Lay your whole body on the ground and release.
After about 10 to 20 minutes, turn slowly to the right. Stay in that position for about a minute, then sit slowly with your right hand.
Keep your eyes closed and take a few deep breaths, then open your eyes.
Benefits of corpse movement (Shav asana)-Yoga for high blood pressure
This condition creates a state of deep rest and meditation, which may help repair tissues and cells and reduce stress.
This movement rejuvenates the body’s cells.
This movement is a very good to end the yoga session.
Reduces blood pressure, anxiety and insomnia.
This is a great way to balance the body.
Prohibitions on moving the body (Shav asana)
There is no contraindication (unless your doctor advises you to avoid sleeping on your back).
- Simple sitting motion (Sukh asana)-Yoga for high blood pressure
It is a movement for meditation that lowers blood pressure.
“Sukh” means simple and “Asana” means movement.
How to do a simple sitting movement (Sukh asana)
Sit on all fours on the floor and place the soles of your feet below the knees.
Put your hands on your knees.
Keep your head and body in line.
Benefits of Simple Sitting Movement (Sukh asana)-Yoga for high blood pressure
It calms the mind.
Strengthens the back muscles.
Creates tension in the knees and ankles.
Simple Sitting Prohibitions (Sukh asana)
- Spinal rotation in half (Ardha Matsyendr asana or fish screw)-Yoga for high blood pressure
Stimulates the heart and nervous system and helps to normalize blood pressure.
How to do Ardha Matsyendr asana-Yoga for high blood pressure
Sit with your legs straight, keeping your legs together and your spine straight.
Bend the left leg and place it next to the thigh of the right leg (you can keep the left leg straight if desired).
Place the right foot on the left knee.
Place your left hand on your right knee and your right hand behind your back.
Turn your back, shoulders and neck to the right and look to the right.
Keep your spine straight.
When exhaling, release your right arm first, then your back and chest, and finally your neck, and sit up straight.
Repeat on the other side.
Benefits of moving Ardha Matsyendr asana-Yoga for high blood pressure
Increases spinal flexibility.
It opens the chest and increases oxygen delivery to the lungs.
- Butterfly Movement (Baddha kon Asana)-Yoga for high blood pressure
Stimulates the heart and leads to better blood circulation throughout the body. It also relieves stress and fatigue.
This condition is called butterfly movement because of the way it is performed, because in this movement, both legs are gathered close to the groin and tied tightly with the hands, as if they were tied together. It is also known because of the movement of the legs like butterfly wings.
Butterfly movement method (Baddha kon Asana)
Sit perfectly straight and spread your legs.
Now bend your knees and bring your legs towards your hips. The soles of the feet should touch each other.
Hold your feet firmly with your hands.
Try to keep the heels as close to each other as possible.
Take a deep breath. bring your thighs and knees down and press down on the floor.
Now move both legs up and down like the wings of a butterfly. Start slowly and gradually increase the speed. Breathe slowly and deeply.
Slow down and then stop. Take a deep breath and lean forward as you exhale.
Press your elbows on your thighs or knees and bring them close to the ground.
Feel the stretch inside your thighs and take deep breaths. Relax the muscles.
Take a deep breath and raise your body.
Return to the first position when exhaling.
Benefits of moving Baddha kon Asana-Yoga for high blood pressure
It is a good stretch for the inside of the thighs, groin and knees and increases the flexibility of these areas.
Helps with bowel movements.
Eliminates fatigue caused by long standing and walking.
Reduces the symptoms of menstruation and menopause.
Helps to give birth easily if done regularly.
Contraindications to moving Baddha kon Asana-Yoga for high blood pressure
If you have a groin or knee injury, a blanket under your thighs.
If you feel pain and discomfort in your spine, stand up.
- Bend forward with open legs (Janushir Asana)-Yoga for high blood pressure
It works effectively by massaging the abdominal organs on your belly fat. It lowers blood pressure by affecting weight loss.
How to do forward bending with open legs (Janushir Asana)
Sit up straight with your legs extended and your spine straight.
Bend the left knee and place it on the right thigh and keep the left knee on the ground.
As you breathe in, bring both arms up and stretch slightly from the waist to the right.
Bend forward while breathing and keep your spine straight, directing your chin toward your toes.
If you can, grasp the big toes and bring the elbows close to the ground and move forward.
Hold for a few seconds.
Breathe, rise and breathe again.
Repeat this movement on the other side.
Benefits of moving forward with open legs (Janushir Asana)
It stretches the back muscles.
Massages the abdominal muscles.
- Hero Move (Vir asana)-Yoga for high blood pressure
Increases blood circulation in the legs and lowers blood pressure.
“Vir” means hero and “Asana” means movement.
How to do the hero move (Vir asana)-Yoga for high blood pressure
Place your hands and knees on the floor. The distance between the knees should be greater than shoulder width.
Sit between your legs and slowly lower your hips to the ground with the help of your hands.
Straighten your waist. Pull your shoulders back and release. The head should be in line with the spine.
Pause for a few seconds.
And go back to the first state.
Benefits of Hero Move (Vir asana)-Yoga for high blood pressure
Stretches the thighs and knees.
Creates traction in the sole of the foot.
Strengthens the digestive system.
Reduces the symptoms of menopause.
Reduces foot swelling in the second trimester of pregnancy.
Treats high blood pressure and asthma.
Cases of hero movement (Vir asana)-Yoga for high blood pressure
Injury to the knee and ankle
- Movement of the bridge (Setu Bandh asana)-Yoga for high blood pressure
It energizes the kidneys and calms the nervous system. Helps regulate blood pressure in the body.
“Setu Bandh” means bridge and Asana means movement.
How to do the bridge (Setu Bandh asana)-Yoga for high blood pressure
Lie on your back to begin.
Bend your knees and keep your legs away from your hips. Align your knees and ankles
Keep your arms at your sides, palms facing down
As you breathe, slowly lift your back and back off the ground. Gently bring your chest to your chin and support your weight with your shoulders, arms, and legs. Place the thighs parallel to each other.
You can press your hands on the ground if you wish.
Keep breathing slowly.
Stay in this position for a minute or two and exhale as you return to the first position.
Benefits of Bridge Movement (Setu Bandh asana)-Yoga for high blood pressure
Strengthens the back muscles.
Takes back fatigue.
Stretches the chest, neck and spine.
It calms the brain, reduces anxiety, stress and depression.
It opens the lungs and reduces thyroid problems.
Helps improve digestion.
Helps relieve menopausal symptoms and menstrual cramps.
It is useful for asthma, blood pressure, osteoporosis and sinusitis.
Prohibitions of bridge movement (Setu Bandh asana)
Neck and back injuries
- Plow Motion (Arda Halasana)-Yoga for high blood pressure
Helps burn fat in the abdomen, hips and thighs.
“Arda” means plowing and “Asana” means movement.
Plow movement method (Arda Halasana)-Yoga for high blood pressure
Lie on your back.
The head and shoulders should be on the ground and the legs should be straight.
Lift your thighs off the ground and bring them to your head.
At this point, lift your back off the ground and cross your head.
Straighten your spine and pull your arms toward your waist.
Place your arms behind your upper back and try to bring them as close to your shoulders as possible.
Stretch your back and breathe slowly.
Then slowly bring your feet back to the ground.
Benefits of Plow Moving (Arda Halasana)-Yoga for high blood pressure
Strengthens the back muscles and stretches the spinal cord.
Strengthens blood flow.
Boosts digestion and metabolism.
Improves pancreatic function.
Regulates endocrine function.
Strengthens women’s fertility.
Plow Contracts (Arda Halasana)
Severe pain in the back and neck
Pregnancy and menstruation
Headache and asthma