What is Hypertension?

Hypertension is a serious medical condition in which your blood pressure stays above the normal level. Also known as high blood pressure, this condition can prove to be fatal as it can cause heart attacks and strokes. 

There are no major symptoms of hypertension (hence the name silent killer). The only way to ensure your safety is by getting your blood pressure checked regularly and controlling hypertension. Blood pressure can be controlled in many ways, the most common methods being medicines and yoga for high blood pressure.

Blood pressure above the level of 140/90 is considered dangerous for us human beings. But thankfully, by performing yoga and pranayama for high BP regularly, you can control this parameter to some extent.

How To Do Yoga Asanas For Hypertension

Now it’s time to come to the practical part and learn how to do yoga for high blood pressure. You might have seen some of the below-mentioned asanas in the list of yoga for liver or yoga for joints. That is because doing yoga for high BP can give multiple benefits. Now, let’s jump to the step-by-step guides on how to do the yoga asanas:

Uttanasana (Standing forward bend pose)

  • Stand straight with your hands hanging on your sides.¬†
  • Gradually, lift your both hands above your head, pointing towards the sky.¬†
  • Bend your upper body and try to touch the yoga mat with your palms.¬†
  • Remember, while trying to touch the ground, you have to keep your knees straight.¬†
  • This is called the standing forward bend pose; you have to hold this pose for a couple of minutes before getting back to the position where you started.¬†

Adho Mukha Svanasana (Downward-facing dog pose)

  • Sit on the floor with all four limbs.¬†
  • Keep your knees at a hip-wide distance and your hands at a shoulder-wide distance.¬†
  • Curl your toes in and lift your hips off the floor.¬†
  • Ensure that your feet stay on the floor to experience a deeper stretch.¬†
  • This is called the Downward-facing dog pose; you have to hold this pose for at least five breaths before you return back to the position where you started the yoga asana.¬†

Paschimottanasana (Seated Forward Bend Pose)

  • Sit down on a yoga mat with your legs stretched in front of you and your hands placed on the ground by your sides.¬†
  • While doing the asana, you have to keep your neck and spine fully erect.¬†
  • Engage your abdominal muscles, bend forward, and hold your toes.¬†
  • You might not touch the toes at the first attempt but you have to keep trying.¬†
  • This is called the seated forward bend pose; you have to hold this pose for at least five to seven breaths before you return back to the position where you started the yoga asana.¬†

Benefits Of Doing Yoga For Blood Pressure

Along with prescribing medicines, doctors often suggest their patients to do yoga for hypertension. The reason? The huge number of benefits. Here is a list of health benefits you would get if you perform yoga for high blood pressure regularly: 

  • You breathe deeply and consciously, synchronizing your breath with the movements of your body when you do yoga and pranayama for high blood pressure. This way, you get relief from stress and control your high blood pressure naturally.¬†
  • Obesity can also become the cause of hypertension. If you improve your diet along with practicing yoga for high blood pressure, you can control your body weight. In fact, many yoga asanas for hypertension are considered as yoga for heart as they help you lose weight, burn fat, and keep your heart in good shape.¬†
  • Various yoga asanas for high blood pressure are also capable of soothing your nerves and slowing down the heart rate that has gone above the normal level.¬†
  • When you do yoga poses to avoid high blood pressure, you also boost your immunity and decrease the chances of serious heart problems such as heart attacks and strokes.¬†
  • A big reason for hypertension is not getting sufficient rest. By performing yoga and pranayama for high blood pressure, you can also regularize your sleep habits and patterns.
  • Many yoga asanas for hypertension are famous for giving positive energy. Regular practice of yoga asanas can make you a happier and hopeful person along with regulating your BP levels.¬†

Precautions To Take While Doing Yoga for high BP

Yoga for blood pressure does not include any intense asanas and hence it is quite safe to perform it regularly. However, professional yoga trainers still suggest keeping the following precautions and safety points in mind while you do yoga and pranayama for high bp at home:

  • Any yoga pose that requires you to invert your body upside down is not yoga for high blood pressure. A few examples of such yoga asanas would be Shirshasana (headstand pose) and Adho Mukha Vrksasana (handstand pose). When your head is lower than your heart for a long time, a huge amount of blood can rush to the head, leading to high blood pressure. Hence it is not important to just know how to do yoga asanas for high blood pressure, but also which yoga asanas to avoid.¬†
  • It is futile to do yoga for high blood pressure if you are not clubbing it with a healthy lifestyle. To get the best out of yoga to reduce blood pressure, you have to change your bad habits like smoking and drinking.¬†
  • Doing yoga to reduce blood pressure gives you results gradually. Hence, it should not be considered as a substitute for medication. If you have high blood pressure, you should immediately consult a doctor instead of relying solely on yoga poses to avoid high blood pressure.


Doing yoga for hypertension is a great way to improve your health. To ensure the safety of your health, you should know how to do yoga poses and which yoga poses you should avoid. If you think that you can get benefits from doing yoga asanas, you should add yoga asanas for hypertension into your workout routine right away. 

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December 29, 2021

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