Top 4 Yoga Poses to Control High Blood Pressure and for Healthy Heart

Dear Readers, According to the Center for disease control and prevention, in the united states about 600,000 people die from heart disease every year. The key causes of heart diseases are high blood pressure, smoking and high cholesterol. Stress, poor diet, anxiety and lack of physical activity is the main cause for high blood pressure and cholesterol levels.

According to the American heart association to prevent heart diseases exercise, healthy eating and meditation are recommended lifestyle.

The practice of yoga emphasizes breath, meditation, and focus. Yoga practice activates deeper body awareness, emotions and mind keep the person more in tune with their mental and physical health. Yoga prevents cardiovascular disease, helps to increase lungs capacity, improves heart rate and respiratory function. It also helps to decrease inflammation, boosts blood circulation and builds muscles.

To control blood pressure and improve heart health these four yoga poses are very helpful.

Padangusthasana to Control High Blood Pressure

Stand straight, place hands on the hips. Inhale slowly then exhale folding the body forward and touch the big toes. Draw the belly slowly in and lift the sitting bones up towards the roof. Now allow the head and neck to relax down by activating the quadriceps.

Bend the knees and draw the torso towards the legs. Hold for 8 breath cycles. Don’t give much force to practice this, if the body is not flexible one can skip this step.

Benefits of this Yoga

Helps to stretch calves and hamstrings and strengthens the thighs. Relieves stress, calms the brain and reduces depression and anxiety. It is an excellent yoga for high blood pressure.

Janu Sirsana

Sit on the floor and forward the legs straight, to a 90-degree angle bend the right side knee outward and fold the right foot and press it into the inner left thigh. Grab the left foot and inhale slowly, square the hips, over the straight leg lengthen the torso.

Exhale, carefully fold forward in slow motion from the groins. Extend the spine by keeping the back straight and flat. Left toes slowly pull towards you and through the left heel extend while firmly right foot press into the left thigh. Sitting bones press down towards the floor. Hold in the same position for 8 breath cycles and repeat the same on the right side.

Benefits of this Yoga

Helps to stretch shoulders, spine, hamstrings, and groin. Relieves depression, calms the brain, reduce fatigue and anxiety, alleviates insomnia and headache. it is therapeutic for high blood pressure people.

Supta Padangusthasana

Lie straight on your back on the floor. Inhale, bend the right leg knee and with help of right fingers clasp the right big toe. On the top of the upper left thigh place the left hand to stabilize the left leg down. Exhale.

Slowly straighten the right leg and inhale. Towards the right leg lifts the head up and left leg slowly keep down. Hold for 4 breath cycle, inhale and keep the head down back to the floor. Exhale and bring the right leg down slowly. Repeat the same process on the other side.

Benefits of this yoga

Stretches the thighs, hips, hamstrings, calves, and groins. Provide strength to the knees. Relieves backache and sciatica. Therapeutic for high blood pressure people.

Setu Bandha Sarvangasana

Lie down on your back on the floor. Bend the knees and keep the feet on the floor. Bring the feet close to the sitting bones. Inhale, lift the hips up carefully by pressing the feet and arms into the floor. Keep the position firm, never harden the glutes. Both the hands clasp and walk the shoulders down and into the floor press with the help of arms and feet. Raise the chest upward in front of the legs and pelvis towards the roof. Hold for 6 breath cycles, exhale and repeat the same for 3 times.

Benefits of this yoga

Stretches the neck, chest, and spine. Helps to relieve the stress and depression and calms the brain. Stimulates the abdominal organs thyroid and lungs. Reduce fatigue, anxiety, backache, insomnia, and haedache. Excellent for high blood pressure.

Let me know your feedback on the topic.