8 Yoga Asanas That Will Help Lower High Blood Pressure

A careless and taken-for-granted attitude that most people have these days has paved the way for many lifestyle diseases with high blood pressure being one such. Unlike its counterpart low blood pressure, if high blood pressure is taken lightly it can lead to serious health risks. In this article, we will cover how practicing yoga can benefit those suffering from this disease.

Yoga Asanas That Will Help Lower High Blood Pressure

What Is High Blood Pressure And Its Causes

Also known as hypertension, high blood pressure occurs over several years of neglect. Most often it will not show any visible symptoms and for this reason, by the time someone gets diagnosed with hypertension, it would have already adversely affected their brain, heart, kidneys and eyes as well as the blood vessels. High blood pressure is caused when blood pressure increases beyond the normal level. When someone‚Äôs arteries are narrow, the resistance met by the blood also increases leading to an increase in blood pressure. And so, the earlier someone with high blood pressure is diagnosed with the same the better. Regular visits to the doctor to monitor blood pressure readings will help someone take necessary precautions which would require lifestyle changes, consuming medicines as well as resorting to meditation and yoga. High blood pressure is classified as primary hypertension which is caused as a result of certain genetic, physical and environmental aspects; and secondary hypertension which is often caused owing to other underlying health conditions, and can end up having dire consequences. Mostly hypertension goes undetected since it doesn’t show any signs but some severe symptoms of hypertension that require immediate medical attention are as follows:

  • Bleeding from the nose
  • Headaches
  • Breathlessness
  • Pain in the chest
  • Dizziness
  • Changes in eyesight
  • Blood while urinating

Yoga To Lower High Blood Pressure

Recent times have seen a surge in the number of people resorting to yoga for the betterment of their overall health and mental well being. Yoga not only helps people to maintain a healthy lifestyle by helping them keep their weight gain issues at bay but it also enhances mental focus, physical strength and works as an apt stress buster. Obese people are a sure shot host to high blood pressure issues and those that practice yoga have benefitted in lowering both their weight as well as blood pressure readings. Yoga helps to induce calmness of the mind and heart by relaxing it. Yoga improves flexibility with its stretching exercises which greatly reduces arterial stiffness and this does wonders for those suffering from high blood pressure. Yoga also improves sleep disorders which aids to lower blood pressure issues.

8 Yoga Asanas To Lower Blood Pressure

1. Paschimottanasana 

  • To begin with sit down comfortably on a yoga mat with both legs outstretched in front of you. Gently raise both hands towards to sky straight and stretched out.
  • Gently bend forwards and touch the toes.
  • Then gently stretch some more. Then by bending forward touch the ground with both the elbows such that the elbows rest besides both the knees. At this stage, the nose or forehead should touch the knees making sure not to let go of the toes.

This pose helps to tighten muscles around the belly and reduces fat. It also induces calmness of the mind and works as a great stress buster.

2. Balasana

  • Sit down in the kneeling position. Place the big toes such that they are touching each other.
  • Place the buttocks on the heels, separating the knees in the width of the hips.
  • Breathe out, gently bending forward. Touch the head to the ground.
  • The arms should be relaxed and both palms should be facing the sky.

This yoga asana is best performed either after or before another asana. It helps to relieve stress as it enhances blood circulation. This pose is also good for the abdominal and lower back muscles.

3. Badhakonasana

  • Sit down on the yoga mat comfortable keeping both legs straight.
  • Breathe in and gently bring the heels inwards towards the pelvis, gently bringing both feet together.
  • Touch and hold the big toes on each foot using the thumb and the index finger, pushing both heels further towards the pelvis.
  • Make sure when this pose is being done the spine is kept straight.

This meditative pose helps to get rid of fatigue and helps to deal with stress and blood pressure issues.

4. Sukhasana

  • Ensure to select a calm and quiet place to do this pose. The airier the room where natural sunlight can seep in the better.
  • Place the yoga mat on the floor and gently sit down onto the mat.
  • With the spine straight, sit in a cross-legged position.
  • The hips should feel comfortably stretched and opened up. All along the spine should be held straight and erect.

This pose is beneficial to those having high blood pressure as the pose is referred to as a meditative pose and it helps to calm the mind thereby reducing stress and anxiety.

5. Janusirasana

  • Sit down on the floor with both legs outstretched in front of you.
  • Gently fold the left leg in such a manner that the foot touches the right thigh.
  • Slowly and gently bend the body forward and touch each foot using both hands.
  • Using the forehead touch right knee making sure the right leg is held stretched out and straight. Gently breathe out.
  • Hold the position for a few seconds, then breathe in and gently lift the head.
  • Repeat the same using the other leg.

This pose helps obese people as it reduces fat around the belly and hips. Weight reduction greatly helps to get rid of high blood pressure and related health problems.

6. Setubandhasana

  • Lie down flat on the back with legs stretched out straight. Make sure both palms are placed on the ground.
  • Gently bend both knees. Then lift both hips up by applying pressure on the soles of each foot and upper arms.
  • Slowly bend the chest to touch the chin.
  • The position may seem difficult to hold for some people. They can instead clasp the hands from behind making sure it is firmly placed on the ground.

This pose should be practiced with caution. It helps to stimulate the thyroid glands. It also helps to calm down the nerves and helps to reduce depression, stress, tiredness and sleeplessness that creates havoc for those having high blood pressure issues.

7. Ardhahalasana

  • Lay down flat on your back. Place both legs pressed together and both palms firmly touching the ground.
  • Breathe in. Then slowly bring the legs straight up in a perpendicular position making sure the knees are not bent.
  • Hold the breath and stay in this position for a few seconds.
  • Exhale and whilst exhaling bring both the legs down gently.
  • Relax, breathe normally and then repeat the pose.

This pose is great for getting rid of unwanted fat around the body and enhances blood circulation. It also helps to strengthen the core muscles.

8. Virasana

  • Kneel down on the yoga mat and keep the spine straight.
  • Place the knees together and gently push the feet away from each other in such a manner that the back rests on the mat.
  • Breathe in and as you breathe out rest both hands on the thighs.
  • Hold the position for a few seconds

This pose enhances blood circulation throughout the body and thereby helps to regulate blood pressure levels.


Yoga is a great choice for those looking to regulate their high blood pressure issues but make sure the poses are being practiced under the guidance and expertise of a trained instructor in order to avoid other health issues. Certain yoga poses heat up the body and such poses should strictly be avoided. Yoga poses especially suited for hypertension patients should be carefully decided upon after consulting your doctor and done calmly and never in a hurry, in a well-aerated, spacious room. Make yoga a way of life and watch how health miracles unfold every day leaving you feeling happy, healthy and refreshed throughout.

Leave a Comment