3 Yoga Poses For Hypertension

In our stressful and fast-paced world, Hypertension cases are on the rise. While some people need to be put on medications immediately, a majority of them can be managed with lifestyle changes and yoga.

All you need to do is to get yourself checked on regular basis, maintain a strict diet, and do a few yoga poses that are especially helpful for calming the mind and body.

Out of all the numerous and in-depth yoga procedures mentioned in ancient Indian texts, meditation and basic yoga postures are of the highest value to Hypertension.

Here are 3 poses to get you started:

Setubandhasan (Bridge Pose)

One bridge pose a day keeps hypertension away! This pose (shaped as a bridge) brings about calmness by allowing the blood to flow towards the heart, thereby reducing the load on it.


  1. Lie on your back. Bend your knees. Place your hands beneath the hips with palms facing downwards. Gently lift up your hips to a height where your knees and hips come in a line.
  2. Inhale while lifting up. Keep in this pose for a few seconds at the initial stages. And then gradually increase the duration up to one minute.
  3. Take a few breaths and exhale while you lower your back, starting from shoulder through hips.
  4. Gradually relax and bring your hips back to the floor.


Sukhasana ( Easy Sitting Posture)

This is a meditative pose designed to keep the practitioner alert and attentive.


  1. Fold both the legs at same level, and relax the hands on the knees or at the hips. Keep the neck and spine erect and keep your eyes closed. Loosen the body and let the normal breathing carry on.
  2. If you aren’t used to meditating, you can always try out our 7 Tips to Start Your Meditation Routine.


Shavasana (Corpse Pose)

This is probably the most relaxing pose in yoga and relatively easy to do. Considered as the best yoga pose for hypertension, it relieves the muscular tension caused by mental stress.

When the body comes to the level of the ground, the load on the heart to pump blood is eased. Relaxing the muscles also brings about the relaxation of the autonomous nervous system (primarily sympathetic) relaxing the heart even more.


  1. Lie down on the ground facing upward. Extend your legs forward and keep them at a comfortable distance from each other. Similarly, keep your hands at a comfortable distance from your body with your palms towards the sky.
  2. For relaxing the body, use this powerful visualization technique: Focus on the toes, then the foot of one leg, the whole leg, and then the hip one by one. Repeat the same with the other leg too. Take your attention to your waist, abdomen, chest and shoulders respectively. Concentrate then on the neck, mouth, nose, eyes, ears, forehead, and ultimately the brain. Take special care to maintain this continuity.
  3. Concentrate on your normal breath. Notice how it goes in through the nostrils, travels through the trachea, the bronchioles, and inflates the whole lung. Feel the warm air as it traverses the same path. Practice it for 2 minutes initially and gradually increase it to 10 minutes.
  4. Inhalation is not equal to exhalation in normal conditions. In the third step, try to equate the two. At the end, the duration of inspiration should be equal to that of expiration. Do this for 15 minutes.
  5. Rejoice at the fourth step as breathing will elate you, bringing a new sense of joy and relief. A peaceful breath will put your racing mind to rest.


Apart from these, the postures that are meditative such as Padmasana ( the lotus pose), Sidhhasana ( pose of an adept), Vajrasana ( the thunderbolt pose or pelvic pose) are very helpful.

Stretching poses give relaxation to the muscles and improve blood supply, and there are many other poses that might work for you condition. These can be performed under supervision, and we recommend that you seek out a qualified yoga teacher that is dedicated to helping you achieve your goals.

Poses are at their best when coupled with Pranayam (breathing exercises) and Dhyan (meditation).

Going in for healthy fresh organically produced fruit and vegetables also enhances the effects of yoga.

Give an hour or so to daily yoga practice and find a better quality of living for yourself. Watch how even your tension eases, let alone the” hyper”tension.

Source: Sivana Spirit

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