5 Yoga Poses to Reduce Hypertension

Yoga poses to reduce Hypertension


Yoga is the perfect solution to manage and control your Hypertension or High blood pressure. It gives excellent benefits for those suffering from low blood pressure as well as high blood pressure.

Here are 5 vital yoga poses that should be practiced regularly to prevent and control Hypertension.

  1. Adho Mukha Shvanasana (Downward facing dog Pose)

This is a great pose in relieving tension and stress on your shoulders and your entire back, thus helping in lowering the hypertension.


  1. Come onto your fours. Form a table such that your back forms the table top and your hands and feet form the legs of the table.
  2. As you breathe out lift the hips up, straightening the knees and elbows, form an inverted V-shape with the body. Hands are shoulder width apart, feet are hip width apart and parallel to each other. Toes point straight ahead.
  3. Press your hands into the ground. Widen through the shoulder blades. Keep the neck lengthened by touching the ears to the inner arms.
  4. Hold the downward dog pose and take long deep breaths. Look towards the stomach region.
  5. Bend the knees, return to table pose. Relax.
  1. Paschimottanasana (Seated Forward Bend Pose)

When you are suffering from hypertension, your arteries are more likely to stay constricted, which in turn can lead to heart attack and stroke. With forward-bending poses like Paschimottanasana, you can keep your arteries flexible and lower blood pressure naturally.


  1. Sit down straight with your legs together by stretching in front of you. Keep your head neck and spine erect.
  2. Place the palms on your respective knees.
  3. Now bend your head and trunk slowly forward to catch the toes with the thumb, index and middle fingers without bending knees.
  4. Take a deep breath and exhale slowly. Try to touch your head to your both knees.
  5. Bend the arm and try to touch the elbow on the floor. Exhale completely and holding out your breath stay in this posture for a few seconds. After few seconds slowly return to your starting position.
  1. Setubandhasana (Bridge pose)

This pose improves blood circulation, enhancing alertness while reducing stress and tension.


  1. Lie flat on the ground and keep your arms at your sides.
  2. Now lift your hips upwards as much you can (Should not over-stretch) with the help of pressing your palms.
  3. Keep breathing deeply in this position for some time for 20-30 seconds.
  4. Now relax by touching your hips to the ground (back to your starting position).
  1. Balasana (Child’s Pose)

Hypertension often results in anxiety and anger. Balasana or child’s pose helps free your mind of the unnecessary clutter that breeds anxiety. It also helps to flush out toxins, which helps relieve stress.


  1. Kneel down on the floor and rest your buttocks on your feet.
  2. Now bend down in a fetal position and face the floor. Put your arms either to your sides or extend them in front of you.
  3. The forehead should touch the ground and the chest can go in between the knees.
  1. Shavasana (Corpse Pose)

Relaxation poses such as Shavasana or the corpse pose can be excellent to lower blood pressure; relieve muscle tension and release stress.


  1. Lie supine on the floor and spread your arms to your sides.
  2. Keep the legs wide apart, close your eyes and breathe slowly and deeply.
  3. Consciously focus on each body part and with each round of breath think that a specific body part is getting relaxed.

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