Yoga exercises to reduce high blood pressure
Hypertension is the clinical name for “high blood pressure”. There are two effective yoga exercises that helps lower the blood pressure:
1. Inverted Yoga.
Inverted yoga reverses the action of gravity on the body. In inverted poses, legs and abdomen are placed higher than the heart. In inverted poses, gravity causes the blood to flow easily back through the veins and this brings the blood pressure in the feet to a minimum. This in effect gives skeletal muscles a chance to rest. In Inverted poses, drainage of blood and waste from the lower body back to the heart is increased and disorders such as varicose veins and swollen ankles are relieved.
2. Rhythmic Breathing.
It’s time to learn about breathing, because inhaling and exhaling has the power to nourish the body and calm the mind. If you’re like most people, you take shallow breaths, pull in your stomach when you inhale and never empty your lungs of carbon dioxide when you exhale. Here’s the physiological explanation: Long, slow breaths are more efficient than short, fast ones.
3. Double Leg Raises.
To do this pose, lie on your back with your legs straight and your arms out to your sides. Inhale and lift both legs together until your body is bent 90 degrees and your feet are parallel to the ceiling. Exhale and slowly lower your legs back to the floor. Perform 10 to 12 repetitions and keep your lower back in contact with the floor while you are lowering your legs to avoid injuring your spine.
4. Cat Pose.
Cat pose also goes by the name “Marjaryasana”. To do a cat pose, get onto your hands and knees on the floor. Your knees should be straight under your hips and your arms should be directly under your shoulders with your hands forward. Come into a neutral position where your back is straight and you are looking down at the ground. Take a big inhale, then round your back and tuck your tail under as you exhale. As you inhale, come back down to neutral then go back up when you exhale. Perform this motion 10 to 12 times.
5. Half Spinal Twist.
Shift your weight onto your right foot, extend your left leg out and place your foot over the top of your right leg, placing your foot flat on the floor. Place your left hand on the ground behind you and grab your right foot with your right hand. Your right arm should be down the inside of your right leg. Take a deep breath and as you exhale, apply pressure to the inside of your leg to twist your body.
6. Nostril Breathing.
This can be performed from a seated, relaxed position. Place your thumb on your right nostril. Take a slow deep breath in through your left nostril. Place your index finger on your left nostril, lift your thumb and slowly exhale out of your right nostril. Take a big inhale through your right nostril, place your thumb back on it, release your index finger and exhale out of your left nostril. Do 10 to 12 full breaths through each nostril.
7. Knee Squeeze.
Lie on your back with your legs straight out in front of you. Lift your right leg up, bend your knee and bring it in toward your chest. Wrap your arms around it when you do this and keep your left leg straight.
