Yogas to Prevent Elevated Blood Pressure.
Hypertension or high blood pressure is a hidden condition that in its worse can lead to heart diseases, stroke, and kidney related complications among others. Since antihypertensive medications and diet change are usually advised for managing it, yoga is an accessible and effective way of managing blood pressure levels. In this article you will learn about some of the most useful yoga positions for this purpose, and achieve normal blood pressure without the use of medication.
In this paper, the mechanisms through which yoga can prevent or ameliorate hypertension are discussed.
Yoga operates on various levels: in elementary level, it calms the mind, reduces stress, increases blood flow and works wonders for your respiratory system. Pressure and stress play roles in causing increase in blood pressure while performing yoga in regular basis can cause considerable low the specifications of these factors. One may learn that the conscious nature of yogic movements and breath control reduces both heart rate and blood pressure through the relaxation of the sympathetic nervous system, which controls the so-called ‘fight or flight’ response.
1. Sukhasana (Easy Pose)
Benefits: Sukhasana is an easy posture and involves sitting down which helps in controlling the breath also helps in soothing the mind and decreases stress. It was also stated that having a calm mind results in a reduction of the rate of beat in the heart, enhancing blood pressure.
Instructions for practice:
Sit with your legs folded on the floor provided your spinal cord should be straight all the time.
Place your hands on the knees open upwards and just close the eyes.
Take a deep breath in through your nose, and breathe out through your mouth and slowly, feel your muscles loosening up with the out breath.
Retaining this position for 5 to 10 minutes, focus on your breath.
2. Shavasana (Corpse Pose)
Benefits: Covasana is one of the restorative postures and most often performed when a yoga practice session is coming to an end. It helps in overcoming hypertension by leading to intense bio psychological relaxation.
Instructions for practice:
Stand facing the mirror while seated; ensure your back is straight and feet on the ground, wrists prostrate on the backrest and legs spread about shoulder width apart.
Slowly blink your eyes and imagine yourself gradually let go of the stress from your toe down to your head.
Breathe in deeply and then exhale and do so evenly, with each out breath, letting any tension go with it.
Contine in this position for a period of 5 to 10 minutes.
3. Vajrasana (Thunderbolt Pose)
Benefits: It is also important to say that vajrasana is known to have great impact on digestion and can be beneficial to the health of the heart. Besides, it enhances the blood flow hence helping in keeping off high blood pressure.
Instructions for practice:
First stand facing the floor with your back straight and the soothe your legs; let your hands rest on your thighs then bend your knees and sit back on your heels.
So, close your eyes, try to focus on your breaths and do our best to make your breaths as regular as possible.
Hold this posture for as long as you are comfortable doing so, which should take between five to 10 minutes.
4. Paschimuthanasana (Standing Forward Bend)
Benefits: Paschimottanasana is highly beneficial as it stretches the spine, hamstrings as well as the lower back muscles to release fus greater bodily tension. By sitting in this manner it reduces stress on the mind and helps with digestion which are key factors for management of BP.
Instructions for practice:
Starting position is the full prone position – you are to sit on the floor, with the legs stretched forward, and the spine straight.
Take a deep breath and join your hands as you reach upwards to the sky, exhale as you bend down to take your toes or your shins.
Stay in this position for some time, preferably three breaths, making your spine as parallel as you can get it.
Stand and let the muscles tense while feeling the stretch, and breathing should be deeply done.
5. Ardha Matsyendrasana (Half Spinal Twist).
Benefits: This twisting posture is useful to increase the digestion as well as the expulsion of the toxins in the body as well as the circulatory system of the blood. It balances the blood pressure because it stimulating the abdominal organs.
Instructions for practice:
Self-Entrapment: Stand in front of a wall, sitting down with legs stretched on the ground in front of the wall.
Hold the ankle of your right leg and place that foot on the skin area of your left thigh.
Turn your stomach clockwise and have the back of your left hand pressed at your right knee.
Position yourself in this manner for a few breathes before switching to the other side of the body.
Further Suggestions about Maintenance of High Blood Pressure through Yoga
Such yoga postures if done regularly can help in preventing high blood pressure it is equally important to do pranayama and meditation. Pranayama in general, and particularly Anulom Vilom or the alternative nostril breathing, helps control heartbeat and maintain normal blood pressure.
Yoga can help improve your cardiovascular health and your overall well being You can begin with simple doses of yoga – as little as 15 to 20 minutes per day. For the physical and mental health of a person, yoga when followed with proper diet and regular exercise along with proper lifestyle regimes is one of the best and efficient ways to manage blood pressure and have a sound heart.
Take Yoga as a way of life and let the art transform your everyday life for the better, toward a happier and healthier life.
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