In this Article, we describe the main common causes of High and low B.P along with some important Asana and Pranayama which is beneficial in blood pressure problems. By the daily practices of these Asana & Pranayama you can manage/control your blood pressure. Yoga is one and only which gives you complete relaxation to your mind, body, and soul. Asana and Pranayama provide outstanding benefits in High blood pressure as well as in Low blood pressure.
Before discussing the Asana and Pranayama for Blood pressure, you have to understand the meaning of Blood Pressure.
What is blood pressure?
Blood pressure is a measurement which measures how hard the blood is pressing/ pushing against the walls of our arteries. During heart beats, heart pumps the blood and Arteries carry blood away from our heart to the body. When blood travels through the arteries, it presses opposing the walls of the arteries. In simple words, the force or strength of flowing blood through arteries is called blood pressure. If the flow of your blood through arteries is high then it may lead to heart problems and termed as high B.P. High blood pressure is the common cause of heart attack and blockages in arteries.
Blood pressure is generally measured in millimeters of mercury which is denoted as mmHg (mm = millimeters and Hg is the symbol of mercury). Friends, it’s enough for you to understand the blood pressure, if we go in detail then its turns our main topic. But we are trying to give all the important knowledge regarding blood pressure in a brief way.
The terminology of blood
The high blood pressure is known as Hypertension in medical term and low blood pressure is called Hypotension. You have noticed that in the reading of blood pressure there are two numbers for e.g. 120/80. In this, the top or first digit (120) is called the systolic pressure, and the bottom number (80) is known as the diastolic. This is the measurement of blood.
A pressure which is generated by each heartbeat is called Systolic pressure. This happens when our heart muscles contracts.
A pressure between the heartbeats when our heart is in resting state is called Diastolic blood pressure.
The main thing is systolic pressure is always higher than the diastolic blood pressure.
Blood pressure readings
The blood pressure reading chart is given below
- (90/60) or less: – It indicates the low blood pressure.
- Greater than (90/60) and less than (120/80): – This indicates the healthy and ideal blood pressure.
- Greater than (120/80) and less than (140/90): – This is a normal reading of blood pressure but little higher than it should be, and try to lower it.
- Higher than (140/90): – It mentions that you are having hypertension (high blood pressure). Consult a doctor and change your lifestyle, if your B.P. reading comes under this.
Common Causes of Low blood pressure(Hypotension)
- During Pregnancy blood pressure is decreased but after delivery, it goes normal.
- Problems of Thyroid.
- If you have low blood sugar.
- Most common cause is Heart problems.
- Dehydration – Due to vomiting, diarrhea or by fever.
- Disorder of Nervous system.
- By Medication to treat the different disease or high blood pressure.
Cause of high blood pressure (hypertension)
- Lack of exercise, consumption of alcohol and smoking.
- Depression, Anxiety, and Stress.
- Taking the high amount of salt in your meal.
- Unsystematic lifestyle. Junk food is also common and weight gain.
- Late night work.
- Obesity is one of the most common causes of Hypertension.
- Age – above 60 years of age the chances get increased to be affected by hypertension.
By performing Pranayama and Asana daily gives you outstanding benefits. Pranayama is the complete breathing technique which kicks out negativity from your mind and passes the positive energy. Here are some Pranayama and Asana are given below:-
Pranayama for Hypotension (Low blood pressure)
- Surya Bhedana Pranayama
- Bahya Pranayama
- Anulom- vilom and Nadi shodhana Pranayama
- Pranav and udgeeth.
In low blood pressure don’t do Sheetali or Shitkaari Pranayama coz it’s lower down the body temperature and avoids this Pranayama in winter also.
Pranayama for Hypertension (high blood Pressure)
Avoid Kapalbhati and Bhastrika coz Its increases the body temperature.
Yoga Asana for Hypertension
- Virasana (Hero Pose)
- Baddha Konasana (Bound Angle Pose)
- Viparita Karani
- Upavista Konasana (Angle Seated Forward Bend)
- Setu Bandha Sarvangasana (Supported Bridge Pose)
- Shavasana (Corpse Pose)
In High, B.P. perform all the yogic activities slowly in a right way.
Yoga Asana for Hypotension
- Surya Namaskar
- Yogic Jogging
- Bharadwajasana (Bharadwaja’s Twist)
- Headstand Pose
What are the Benefits of Yoga in Blood Pressure?
- It controls your blood pressure and relaxes your mind, body, and soul.
- Gives Relief in anxiety, stress, and depression.
- Reduces the chance of heart attacks and strokes.
- Calms your body, mind and boosts the concentration of the mind.
- Kicks out toxins from your body cures insomnia and you gain positive energy from Asana and Pranayama.
- Gives a willpower to control anger.
- Increases your Immunity power and helps to manage your lifestyle.
How to manage and control Blood Pressure?
Don’t ignore your blood pressure readings whether it’s high or low. Here are some tips which are helpful in blood pressure.
- First of all, avoid fast food; give up your drinking or smoking habits.
- Take less amount of salt in your meal. Include more green vegetables and fruits in your eating menu.
- An important thing, Practice yogic activities or any other exercises regularly.
- Try to become more active and don’t be lazy. Do regular blood check up.
- Try to make and maintain your systematic daily routine.
- Avoid late night working. Keep an eye on your weight and control your anger also. Do not overdo any exercises in case of High blood pressure. If women having high B.P. then doesn’t practice these asanas during periods.
(It’s time to change your routine and embrace the yoga in your daily life)