Hypertension or high blood pressure is a serious illness that can cause strokes, heart attacks even death. This silent killer is riskier since it doesn’t show any symptoms. Therefore, the only way to determine if it is the case is to get your blood pressure checked regularly. The next step is to learn how to manage high blood pressure.
High blood pressure or hypertension is a condition where blood pressure increases in the arterial region to greater levels. The blood pressure is considered normal when it is below 140.90 mmHg. If you are suffering from hypertension, your blood pressure must be less by 130.80 millimeters Hg. Hypertension is often referred to as the silent killer, and an increase in blood pressure raises the likelihood of developing kidney disease as well as heart failure and stroke. A few of the most frequent causes of this chronic disease are genetic, excess body weight, excess salt and sedentary lifestyle stress, alcohol consumption, and smoking. The signs of high blood pressure are severe.
They include heartbeat, breathing difficulties hearing ringing as well as palpitations, dizziness, and dizziness. If you suffer from hypertension, it’s crucial to control it. Along with reducing salt intake, it is essential to make lifestyle adjustments. Yoga is a great way to lower blood pressure naturally and also reduce stress-induced hypertension. Here’s a list of yoga poses that can lower excessive blood pressure.
What is Hypertension or High Blood Pressure
The force of the blood is the amount of blood flowing through your arteries. The ideal pressure differs between individuals and must be controlled. Then, your system will perform at a high level. It is the American Heart Association considers 120/80 as the normal level of blood pressure. Prehypertension occurs when the blood pressure is in the range of 120/80 to 140/90. Anything that is higher than 140/90 indicates hypertension, which is dangerous.
What causes high blood pressure?
- It is an independent disease which means it’s not caused by other medical conditions, such as heart-related diseases, diabetes or kidney dysfunction.
- Stress is a major factor which causes hypertension. When you’re stressed out your heart rate increases and blood vessels shrink.
- Other influences like negative lifestyle choices like drinking, smoking, and addiction to drugs, can cause harm.
- If you aren’t exercising regularly or you are obese, then you may be on the verge of developing hypertension.
Why to try Yoga for high blood pressure?
- Asanas of yoga are exercises that require you to breathe deeply and deeply while synchronizing body movements. They can aid in controlling blood pressure naturally, mostly through reducing stress.
- Yoga poses can calm the nerves and reduce an irregular heart rate.
- Yoga can help increase your the immune system and decreasing the incidence of heart issues like strokes and heart attacks.
- Insufficient rest is the most common cause for hypertension and stress. Yoga can help regulate sleeping patterns and habits.
- Obesity may also cause hypertension. Regular yoga sessions along with a better diet will regulate the weight of your body.
- Yoga can boost the energy of the mind and body. It helps you feel more optimistic and happier about your future. In the long term it can help lower blood pressure levels.
Yoga for High Blood Pressure
1. Uttanasana (Standing forward bend pose)
Uttanasana or standing forward bend helps the nervous system and will help you relax. The posture will stretch your abdominal muscles as well as your hamstrings.
How to do it: Begin by standing straight and keeping your hands on your sides. Then, slowly raise your hands above your head. Then, bend forward without bending your knees to the point that your palms are touching the floor. Maintain this position for a few minutes before returning to your original position.
2. Viparita Karani (Legs-up-the-wall pose)
Viparita Karani, also known as Viparita is the moderate pose that will help you ease your body. This posture will boost blood circulation and help you appear younger.
How to do it: You’ll have to perform this on an object, so pick the right spot to practice this pose. Place the other face of you in contact with the wall and your feet spread out in front of your. Then, lay down and lean your legs up against the wall, keeping your soles looking towards the upward direction. Make sure that your butts are slightly off the wall. Your legs should be at a 90 degrees in relation to your body. Make use of your ankle to walk towards the wall, so that your hips don’t touch the floor. Keep this position for a few minutes before returning to your original position.
3. Adho mukha svanasana (Downward-facing dog pose)
Adho mukha svanasana also known as downward-facing dog pose is among of the most popular yoga asanas. It is the ultimate revitalizing yoga posture. This is a great way to relax your mind and let your body relax.
How to do it: Get on all fours, by putting your knees hip-width away and hands spread shoulder-width apart. Then take your hips up away from your floor, bending your toes in. Maintain your heels on the ground for more stretch. Keep this position for 5 to 8 breaths, and then return to your original position.
4. Pashchimottanasana (Seated Forward Bend Pose)
Pashchimottanasana is among the best yoga postures to relieve stress. It also helps in reducing anger, irritability and anxiety.
How to do it: Begin by sitting on the floor, with your legs extended in front of you and your hands resting on your sides. Be sure that your neck and spine are in a straight position. Then, keep your bent forward , and then attempt to hold your feet with your hands. Maintain this position, and breathe deeply. Return to the position you were in. Repeat this process at least five times.
5. Setu Bandhasana (Bridge pose)
This posture will stretch your spine, chest and neck. It helps strengthen the muscles in your back and is an excellent stress reliever.
How to do It: Start by lying on your back. Then extend your legs. Maintain your feet in a straight line. Inhale, then lift your hips upwards, while with your shoulder resting in the floor. Interlace your fingers under your hip. Maintain the posture and take deep breaths , then return to the original posture.
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