The following yoga asanas can help lower high blood pressure.

However, it would be
best to practice them under the guidance of a trained specialist.

 Shishuasana (Child Pose)

Relieves stress and fatigue. It also normalizes blood circulation.

 Vajrasana (Diamond Pose)

This pose can be done even after lunch or dinner. It helps to control obesity and
increases blood flow to the lower abdomen.

 Paschimottanasana (Forward Bend Pose)

Helps reduce fatty deposits in the abdominal region, thus enabling weight loss. It also
acts as an effective stress reliever and normalizes high blood pressure.

 Shavasana (Corpse Pose)

Relieves stress, depression, and fatigue. It helps the body relax and prepare for sound
sleep. It also stimulates blood circulation. You could also practice the yoga nidra.
 Sukhasana (Easy Pose)
This meditative pose calms and unites the body and mind. It helps reduce high blood
pressure as it makes your body more balanced and your mind, free and joyful.

 Ardha Matsyendrasana (Sitting Half Spinal Twist)

Stimulates the heart and nervous system, helping to normalize high blood pressure.

 Badhakonasana (Butterfly Pose)

Stimulates the heart and leads to better circulation of blood all over the body. It also
relieves stress and weariness.

 Janusirsasana (One-legged Forward Bend)

Works effectively on your tummy fat by massaging your abdominal organs. By
affecting weight loss, it helps regulate the pressure of the blood so that it stays at a
normal level.

 Virasana (hero pose)

Increases blood circulation around the legs and helps in regulating blood pressure.

 Setu Bandhasana (Bridge Pose)

Energizes the kidneys and soothes the nervous system. It helps to regulate the blood
pressure in the body.
 Ardha halasana (half plow pose)
Helps burn fat in the thighs, abdomen, and hips. It also helps control high blood
pressure.

Pranayamas for high blood pressure

Apart from yoga asanas, these pranayamas or breathing exercises can also help
control your blood pressure levels

Bhastrika Pranayama (Breath of Fire)

Increases oxygen supply to all parts of the body, thus improving blood circulation. It
relieves stress and hypertension.

 Kapal bhati pranayama (skull shining breathing technique)

Helps remove fat from the belly region and is useful in general weight loss.

 Bhramari pranayama (bee breath)

The vibrations generated by this pranayama resonate within and deeply relax the body
and mind. It relieves tension and anxiety and also helps balance high blood pressure.

 Nadi shodhan pranayama (alternate nostril breathing technique)

This calming and powerful pranayama helps to remove blockages in your arteries to a
great extent. It also improves blood circulation in the head region.

 Full yogic breathing

Helps you breathe slowly. If your heart rate is too fast, this technique helps slow it
down and relaxes your whole body.

Precautions to observe
Avoid inverted poses like Shirshasana (headstand pose) or adho mukha vrksasana
(handstand pose). In these poses, your head is at a lower level than your heart which
can lead to a sudden and uncontrolled rush of blood to the head.
It is always best to club yoga and pranayama with healthier lifestyle choices. To
control high blood pressure, regulate your diet and avoid habits such as smoking and
drinking. Take one step at a time and don’t be in a rush for results. You will then find
a smooth path to holistic healing for your blood pressure problems.
Do you have low blood pressure? Find out how you can tackle hypotension.
Practicing yoga helps develop the body and mind, yet is not a substitute for medicine.
It is essential to learn and practice yoga under the supervision of a trained yoga
teacher. In case of any medical condition, practice yoga only after consulting your
doctor and a Sri Sri Yoga teacher.