Yoga and High Blood Pressure

Yoga positions called asanas can be beneficial to the human body in many different ways. It is very likely to help remedy the causes of high blood pressures (hypertension) and in some cases even drastically reduce it.

A generally idea as to how yoga helps with reducing blood pressure is that, yogic movements and positions are slow and deliberate, this calms the mind and balances your nervous system, thereby directly causing a reduction in stress, (stress seems to be a likey culprit of high blood pressure) which has the effect of reducing blood pressure.

There are particular recommend positions that directly help with high blood pressure problems but first we must understand what exactly is high blood pressure and some of the causes.

The American heart association states that in 90 to 95 percent of high blood pressure cases, the cause is unknown. From personal experience, my father has high blood pressure. While we never found out exactly what was causing his problems. My observations led me to believe that his diet had a major role to play in this. He had a heavy meat, salt and fat diet, coupled with this he had a very stressful military job. Consequently we forced him (much to his protest) to change his diet and reduce his salt content. This had a quite amazing effect, within a month his pressure was mostly normal and he hardly needed his medication.

What does high blood pressure do to your body? Again from The American Heart Association, they state that high blood pressure adds to the workload of your heart and arteries. Your heart must pump harder, and the arteries carry blood that's moving under greater pressure. If high blood pressure continues for a long time, your heart and arteries may not work as well as they should. Other body organs may also be affected. There is increased risk of stroke, congestive heart failure, kidney failure and heart attack. When high blood pressure exists with obesity, smoking, high blood cholesterol or diabetes. The risk of heart attack or stroke increases several times.

From this we can see high blood pressure can certainly be a very dangerous condition.

From my personal experience as a practitioner, yoga appears to have many benefits to the human body, it tones muscle, strengthens bones and organs, creates a calm state of mind which directly causes many psychological and physical benefits. Some positions even stimulate the flow for hormones.

Here are two specific asanas that give the most benefit for hypertension and some yogic practices which will help greatly with reducing high blood pressure and maintaining it at a healthy level.

Balasana

1. Kneeling down, sit on your heels with your big toes touching. Your knees may separate about a hip width apart.
2. Exhale simply fold forward with your front body resting on your thighs and your head resting on the floor. Place your arms by your sides. While resting in Child's Pose,be sure that the skin on your forehead is moving towards your nose, as this is most restful on the brain. Avoid allowing the skin on the forehead to be stretched towards your hairline. Hold for 5 breaths or as long as necessary to clear the effects of any previous pose.
3. Inhale come up slowly with a straight spine.
4. Exhale release the pose

Balasana gently releases neck and back tension while gently stretching the hips, thighs and ankles. Balasana is a great beginner's pose; even the stiffest beginning student can attempt some variation of it. More than a rest stop, balasana requires you to surrender to gravity and a state of nondoing.

Upavistha Konasana

1. Sit on the floor and spread your legs. Put both hands on the floor with your fingers pointing forward and look straight forward. Then place one hand behind you.
2. Lift your hips and shift yourself forward so that your legs are stretched a bit more ( the stretch should be comfortable - not too far )
3. Try to sit upright on your lower gluts or even on your hamstrings.
4. Push your head as far as possible up / away from your hips, so that your spine is totally extended and vertical. ( you can hollow the back slightly - don't lean back ) Maintain this position and bring your palms together in front of your chest. Breath slowly and concentrated.
5. Finally lean forward as far as you can and place your hands on the floor.
6. As you lean forward you must not round your back. ( keep your back totally straight or slightly hollowed ) The hands should be about shoulder width apart and the fingers should be spread. ( palms on the floor )

Some benefits of this exercise are; It opens the hips while stretching out the entire back side of the body - legs, back, arms. It stretches the insides of the legs, it stimulates the abdominal organs, and it strengthens the spine. It releases the groin and it calms the brain.

Pranayama

Sit somewhere comfortable relax and focus on your breathing, Inhale while counting to 6 seconds, hold the breath for 3 seconds, exhale again on a count of 6, keep the lungs empty for a count of 3 and then restart the cycle. Do this for at least ten minutes.
This particular exercise will help you the most with high blood pressure and have many other beneficial side effects such as building your lungs and stamina.

Yogic diet

While many people will find it hard to change their diet, a low salt, high vegetable diet will work wonders for your body.
While the yogic diet is a vegetarian one, you don't need to be a vegetarian as long as you have meals consisting of pure, simple, natural foods which are easily digested and promote health. Simple meals aid the digestion and assimilation of foods.

Some other poses that help with hypertension are;

Easy Pose (Sukhasana)
This is one of the classic Meditative Poses and is usually performed after doing the Corpse Pose. The Easy Pose helps in straightening the spine, slowing down metabolism, promoting inner tranquility, and keeping your mind still.

Shoulder Stretches
Shoulder Stretches are great in relieving stress and tension on your shoulders, as well as your entire upper back. Practice them daily for several weeks and notice the changes. Learn some basic stretches for the shoulders in this section.

Stand Spread Leg Forward Fold
Practicing the Standing Spread Leg Forward Fold can strengthen and stretch your inner and back legs and your spine. People with lower back problems should avoid doing the full forward bend. For beginners, you may use props like a folding chair to support your forearms.

Cat Pose (Bidalasana)
The Cat Yoga Pose teaches you to initiate movement from your center and to coordinate your movement and breath. These are two of the most important themes in Yoga practice. Keep in mind that the Cat Pose may not be advisable if you have any chronic or recent back pain or injury.

Half Spinal Twist (Ardha Matsyendrasana)
If done properly, the Half Spinal Twist lengthens and strengthens the spine. It is also beneficial for your liver, kidneys, as well as adrenal glands. Practice this Yoga Pose under the supervision of a Yoga instructor.

Wind Relieving Pose (Pavanamuktasana)
The term Pavanamuktasana comes from the Sanskrit word 'pavana' which means air or wind and 'mukta' which means freedom or release. The Wind Relieving Pose works mainly on the digestive system. Specifically, it helps in eliminating excess gas in the stomach.

Double Leg Raises
A Double Leg Raise is similar to a Single Leg Raise, only this time, you will raise both legs. In doing this Yoga Pose, make sure that the full length of your back is resting on the floor and your shoulders and neck are relaxed.

Anuloma Viloma
Anuloma Viloma is also called the Alternate Nostril Breathing Technique. In this Breathing Technique, you inhale through one nostril, retain the breath, and exhale through the other nostril.

I hope you have found some benefits from this article and you are well on your way to a healthy wholesome life.