High Blood Pressure is caused due to various factors; it can rise during certain emotional moments like too much joy or excitement, & it comes down naturally as the excitement subsides. But when your blood pressure remains constantly above the normal range then it is cause for concern. Your blood pressure may rise due to stress, obesity or it may be an indication of heart ailment. High blood pressure can cause various disorders like headache, tiredness, reduced stamina, blurred vision and bad temper. You can keep your blood pressure under control with Yoga exercises.
Yoga Exercises for High Blood Pressure
The given yoga exercises are simple and easy to perform. If you are a beginner then it is always better to do them under expert supervision.
Breathing Exercises for High Blood Pressure
Sit cross legged and place your hands in your lap one upon the other, with palms facing upwards. Keep your spine straight. Take a deep breath from the nose, hold for 5 seconds. Slowly exhale.This completes one round. Do at least 5 rounds and increase up to 10 rounds. You should inhale and exhale for the same duration. This Pranayama helps to bring down the blood pressure almost immediately.
Nadi Shodhana Pranayama
As the name suggests this Pranayama is a cure all breathing exercise. It helps to stimulate functioning of the major glands and maintains your blood pressure. Sit cross legged in a comfortable and erect posture. Place your left hand on your left thigh and join forefinger and the thumb of left hand in
Take two deep breaths and press your left nostril with the right ring finger.Inhale deeply from the right nostril and close it with your thumb. Hold to the count of 5. Exhale from left nostril. Now inhale from left side and hold the breath for 5 seconds and exhale from right nostril. This makes one round of Nadi Shodhana Pranayama. Do 5 rounds to control high blood pressure.
Relax in Shava Asana for 2-3 minutes.
Yoga Asanas for High Blood Pressure
Merudanda asana (Spinal Twist)
This asana helps to remove stiffness from your back and neck. It relieves tension and stress from the area and helps to bring down blood pressure. Sit down on a yoga mat. Stretch your legs out and keep them wide apart. Spread your arms at shoulder level.Inhale and while exhaling bend to your right to touch the right toe with left hand. Do not push yourself and bend as much as you can. Look towards your right hand. Inhale and come back to starting position. Repeat on the other side. Do at least 10 times and gradually increase the count.
Ardh Hala Asana (Half Plough Pose)
Lie down on your back. Place your arms along the sides. Take a deep breath and while exhaling lift your legs and slowly bring them up to 90 degree. Fix your gaze on your toes and hold the pose for 10 seconds.Slowly lower your legs while inhaling. Relax in Shava asana for 5 seconds and repeat. Do three rounds and gradually increase the holding time to 15 seconds.