5 yoga asanas to bring down blood pressure

High blood pressure, also known as hypertension, affects 1.28 billion adults aged 30–79 years worldwide, according to the World Health Organization (WHO). A major cause of premature death, hypertension can lead to a range of serious health complications, such as heart attack, stroke, heart failure, kidney disease, and even vision loss. Keeping blood pressure in check is crucial for maintaining overall health. While there are medications and other non-pharmacological treatments to lower blood pressure, yogais also proven to be beneficial. Practicing certain yoga asanas(poses) can help bring down blood pressure naturally.

Balasana, also known as the child’s pose, is a gentle and restorative posture to calm the nervous system, which is a key factor in blood pressure regulation. To practise this pose, kneel on the floor, sit back on your heels, then slowly lower your torso forward, resting your forehead on the ground. Extend your arms alongside your body or forward for a deeper stretch. Hold for 1-3 minutes and breathe deeply. This pose can reduce stress hormones like cortisol and can lower blood pressure. However, this pose is not suitable for those with knee injuries.

Paschimottanasana, the seated forward bend pose, may help with high blood pressure. This asana stretches the back and hamstrings while promoting relaxation. To perform this pose, sit with legs extended, inhale to lengthen your spine, then exhale to hinge at the hips, and reach for your feet or shins. Keep your back straight to avoid strain. Hold for 30 seconds to 1 minute, and breathe.

The bridge pose, aka Setu Bandhasana, can strengthen the back and glutes, and also improve blood circulation, thereby controlling blood pressure. To practise the bridge pose, lie on your back, knees bent, feet hip-width apart and flat on the floor. Press into your feet to lift your hips toward the ceiling, and keep your shoulders grounded. Hold for 30 seconds, then lower slowly. This pose is also beneficial for the heart. But if you have neck or shoulder injuries, it's best to avoid this post.

In this fast-paced world, people have really forgotten to relax and slow down. Savasana, aka the corpse pose, helps to relax your body and mind. It is often performed to close yoga sessions. Savasana promotes deep relaxation, lowers heart rate, and blood pressure. Lie flat on your back, arms relaxed at your sides, palms up, and legs slightly apart. Close your eyes and breathe deeply for 5-10 minutes. You can use a bolster under your knees in case of lower back discomfort.

Virasana, or the hero pose, promotes relaxation, improves circulation, and helps manage blood pressure when practiced mindfully. It is a seated yoga pose that helps to calm the nervous system. To perform this, kneel on a mat, lower your hips to sit between your heels, and keep your spine straight. Place hands on thighs, palms down, and breathe deeply for 1-2 minutes. This pose can also lower stress hormones like cortisol. However, if you have knee or ankle injuries, it's best to avoid this pose.