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5 Best Yoga Asanas for High Blood Pressure 2023

There’s a good possibility that at least one person in your life—a family member, a coworker, or a close friend—has high blood pressure and needs one or more medications daily to regulate it. Why is that so likely?

High blood pressure is frequently called a “silent killer” since it raises the risk of heart attack, kidney disease, and stroke. There are recognizable signs, but they typically don’t appear until the blood pressure is dangerously high.

These symptoms include exhaustion, nosebleeds, nervous tension, ringing in the ears, dizziness, fits of rage, and headaches.

Yoga is an age-old exercise regimen that can help you with various health issues.

Yoga positions involve certain breathing patterns that can lower stress and regulate blood pressure. Additionally, it will improve how well your heart works. Yoga has a good effect on both your body and mind. It is a successful method for lowering blood pressure. Here are some effective yoga asanas for high blood pressure.

5 Best Yoga Asanas for Blood Pressure

1) Balasana (Child’s Pose)

Balasana (Child’s Pose)

Discover how Child’s Pose can benefit your high blood pressure by creating a serene environment. This restorative pose fosters hip and spinal flexibility through increased length and space. Begin on all fours, then bring your toes together while slightly parting your legs to hip-width distance.

Upon exhaling, sink your hips back towards your heels while extending your arms in front of you. Let your ribcage fall comfortably onto your inner thighs, and choose to either rest your arms beside your body or forward. Lengthen your spine by stretching your sacrum towards your heels and tilting your chin downwards to elongate the back of your neck.

Close your eyes and rest your forehead on the ground. Expand your ribcage outward as you inhale, and let your body release deeper towards the earth on every exhale. Spend one to three minutes soaking in the therapeutic effects of Child’s Pose.

2) Viparita Karani (Legs-up-the-wall pose)

Viparita Karani (Legs-up-the-wall pose)

The gentle Viparita Karani posture can alleviate high blood pressure by easing your body and promoting better blood flow, resulting in a youthful glow.

To perform this pose:

  1. Find a suitable space next to a wall.
  2. Begin seated with one side of your body against the wall and your legs extended.
  3. Lie back and place your legs against the wall with the soles facing upward, ensuring your buttocks are slightly detached. Your legs should be at a 90-degree angle to your body.
  4. Walk your ankles up the wall until your hips lift off the ground.
  5. Hold for several minutes before returning to the starting position.

Also Read: 10 Creative Ways to Incorporate Yoga into Your Daily Routine

3) Adho mukha svanasana (Downward-facing dog pose)

Adho mukha svanasana (Downward-facing dog pose)

Transform your body and mind with Adho mukha svanasana, the downward-facing dog pose. This timeless yoga asana is your ticket to a refreshing experience. Practice this pose to clear your headspace and revitalize your physical being.

To execute this pose:

  1. Position yourself on all fours, ensuring your knees and hands are shoulder-width apart.
  2. Gently lift your hips away from the ground, using your toes to provide leverage.
  3. Keep your feet planted to feel a deeper stretch throughout your body.
  4. Hold this position for five to eight peaceful breaths before slowly returning to your starting point.
  5. Get ready to conquer your yoga practice with the revitalizing Adho Mukha svanasana pose!

4) Shavasana (Corpse Pose)

Shavasana (Corpse Pose)

Shavasana, the much-anticipated final pose of a grueling yoga session. This sacred moment is a time to surrender all control and embrace utter relaxation, like a corpse. Known for its ability to alleviate exhaustion and quiet the mind, this pose is a true gift to any practitioner.

To enter Shavasana, recline on your back with your legs apart, encompassing the entirety of your mat. Allow your arms to rest effortlessly by your sides. Shut your eyes and focus on the rhythmic ebb and flow of your breath, centering on the expansion and contraction of your chest and stomach. As you sink into the depths of calmness, let go of all stress and allow yourself to drift away into blissful oblivion.

5) Setu Bandhasana (Bridge pose)

Setu Bandhasana (Bridge pose)

Your neck, spine, and chest will be stretched in this pose. This asana helps to relax you and strengthens your back muscles.

Lie on your back and flex your knees; space out your feet. Take a deep breath, and lift your hips while keeping your shoulder on the mat. Under your hip, interlace your fingers. Hold the posture, inhale deeply, and then return to your starting position.

Also Read: How to Increase Blood Platelet Count Naturally: Food to Eat


Practicing yoga asanas for high blood pressure can effectively manage blood pressure and improve overall cardiovascular health. However, it is important to consult a healthcare provider before starting any new exercise regimen, especially if you have a pre-existing medical condition such as high blood pressure. Regular practice of these yoga asanas for Hypertension, along with a healthy diet and lifestyle, can help individuals maintain optimal blood pressure levels and promote overall wellness.

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