Hypertension or high blood pressure is a condition in which the arterial blood pressure increases to higher levels. Blood pressure is normal if it is lower than 140.90 mmHg. However, if you suffer from hypertension your blood pressure levels should be lower than 130.80 mm Hg. Hypertension is also known as a silent killer and the increased blood pressure increases the risk of kidney disease, heart failure and stroke. Some of the common causes of this long term condition are hereditary, excessive body weight, excessive salt, sedentary lifestyle, stress and excessive alcohol and cigarettes. Severe high blood pressure symptoms include heartbeat, breathing difficulty, ringing in the ear, dizziness and palpitation. If you have high blood pressure, it is important to bring it under control. Apart from reducing salt intake you need to make some lifestyle changes. Yoga can help lower the blood pressure naturally and reduce hypertension induced by stress. Here is a list of yoga asanas to lower the high blood pressure.(ALSO READ Best yoga poses for flat tummy: Practice these 5 yoga asanas to reduce belly fat).Also Read - Covid 19 Booster Shot : WHO Recommends Booster Shots Of Covid Vaccine For Immunocompromised, Watch Video
1. Uttanasana (Standing forward bend pose)
Uttanasana or the standing forward bend pose is beneficial for your nervous systems and will calm you down. The asana stretches your abdomen muscles and your hamstrings.
How to do it: Start by standing straight with your hands by your side. Now, slowly lift your hand above your head. Bend forwards without bending your knees until your palms touch the floor. Hold this position for couple of minutes and return to the original position. Also Read - Kids Can Spread The Emerging Variants of COVID-19, Confirms New Study
2. Viparita Karani (Legs-up-the-wall pose)
Viparita Karani is a mild pose to relax your body. This asana will improve blood circulation and make you look younger.
How to do it: You will need to do this against a wall so select a suitable place to practice this asana. Sit with one side of your body touching the wall and your legs extended in front of you. Now, lie down and bring your legs against the wall with your soles facing upwards. Make sure your butt is slightly away from the wall. Your legs will be 90 degree angle with your body. Use your ankle to walk up the wall so that your hips are off the floor. Hold this position for a couple of minutes and then return to the original position.(ALSO READ Yoga in UNESCO’s list of intangible cultural heritage: 7 amazing health benefits of Yoga). Also Read - 2021 Covid Outbreak in Delhi Shows Herd Immunity Against Delta Variant Difficult: Study
3. Adho mukha svanasana (Downward-facing dog pose)
Adho mukha svanasana or the downward-facing dog pose is one of the most common yoga asanas. It is the ultimate rejuvenating yoga pose. Do this to calm your mind and relax your body.
How to do it: Come to all fours with your knees hips-width apart and hands shoulder-width apart. Now, lift your hips off the floor by curling your toes under. Keep your feet on the floor for deeper stretch. Hold this position for five to eight breathes and then return to the original position.
4. Pashchimottanasana (Seated Forward Bend Pose)
Pashchimottanasana is one of the best yoga asanas for stress relief. It is also effective in lowering irritability, anger and anxiety.
How to do it: Start byu sitting down on the floor with your legs extended in front of your and hands on your sides. Make sure your spine and neck are erect. Now keep your bend forward and try to hold your toes with hands. Hold this position and take deep breaths. Return to the original position. Repeat this at least five times.(ALSO READ 5 yoga poses that look more like sex positions!).
5. Setu Bandhasana (Bridge pose)
This asana stretches your chest, spine and neck. It strengthens your back muscles and is a great stress reliever.
How to do it: Start by lying on your back and then bend your knees. Keep your feet apart. Now, inhale and raise your hips up, keeping your shoulder on the mat. Interlace your fingers under your hip. Hold the position and take deep breaths then come back to original pose.
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