Here are some of the best yoga poses you can try to control hypertension

Grand Master Akshar

Grand Master Akshar

Hypertension is a major cause of premature death worldwide. An estimated two-thirds of the human population or roughly 1.13 billion people worldwide are suffering from hypertension. Hypertension is caused by lack of exercise, stress, excess alcohol consumption, excess weight and excess salt/sugar within the diet and dehydration etc.

If high blood pressure is left untreated it can cause potentially life-threatening conditions like heart attacks, strokes, renal disorder and vascular dementia. Follow these simple asanas and repeat them for 3 sets holding each posture for up to 30 seconds.

Yoga Therapy

Hastha Uthanasana

Hastha Uthanasana, image courtesy Grand Master Akshar

Formation of the posture

  • Stand tall with your feet together
  • Keep your spine aligned and posture erect
  • Relax your shoulders
  • Interlock your fingers, inhale and come on your toes
  • Exhale and bring your heels down
  • Repeat 3 sets of 30 seconds each

Vrikshasana

Vrikshasana, image courtesy Grand Master Akshar
  • Begin by standing in Samasthithi
  • Lift you right leg off the floor and balance your  body weight on your left leg
  • Place your right foot on your lift inner thigh
  • Place it as close to your pelvis as possible
  • You may support your foot with your palms to bring it in place
  • After you find your balance, join your palms in Pranam Mudra at your heart chakra
  • Raise your Pranam towards the sky
  • Straighten your elbows and ensure that your head is in between your arms
  • Focus your gaze forward
  • Repeat the same with the alternate leg
  • At the beginning of your practice, you may place the foot on the other leg’s calf muscle and slowly raise the position of your foot until you achieve the asana
  • Repeat 3 sets of 30 seconds each

Vajrasana – This is the only pose that can be done on a full stomach. In fact, it should be done right after having a meal.

Vajrasana, image courtesy Grand Master Akshar

Formation

  • Begin by standing straight with your arms by the sides of your body
  • Lean forward and slowly drop your knees on your mat
  • Place your pelvis on your heels and point your toes outward
  • Here, your thighs should press your calf muscles
  • Keep your heels close to each other
  • Do not place the toes on top of the other, instead right and left must be next to each other
  • Place your palms on your knees facing upward
  • Straighten your back and look forward
  • Repeat 3 sets of 30 seconds each


Sukhasana

Sukhasana, image courtesy Grand Master Akshar

Formation of the posture

• Sit with legs stretched forward

• Fold your right leg and drop your right knee to the proper side

• Fold the opposite leg and form a cross together with your calf muscles

• Straighten your back

• Place your palms on your knees

• Repeat the same with the opposite leg

A combination of yoga, sensible eating, and reducing stress, can help in lowering your blood pressure levels. If you are a beginner to the practice, exercise caution while practising the postures or enlist the guidance of a senior teacher. Check with your medical physician before you start yoga. It is not advisable to practice a few standing poses, back bends, and inversions if you have hypertension.

The writer is Philanthropist || Spiritual Master || Lifestyle Coach || Yoga-preneur || Author

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