My Wake-Up Call: Finding Yoga For High Blood Pressure
I will never share or forget the experience of having the blood pressure cuff cut off on my arm. The face of the doctor was not so agitated, but the figures on the screen were. “Stage 1 Hypertension,” he said. I did not really get surprised because of my family background and my stressful work environment but when it was said aloud it gave me a shock.
I received prescription drugs, which I continue to take, but my physician also proposed something that would transform my life a regular Yoga For High Blood Pressure practice. He clarified that it was not about contorting into a pretzel but engaging in certain and mild exercises to soothe my nervous system. Despairing and also skeptical I turned out a mat, my first.
What ensued was a process that not only decreased my numbers but also changed my entire perception with my body and stress. Here, I am going to reveal what I have actually learned, the poses that have worked with me and the science that is compelling enough to prove why Yoga For High Blood Pressure is not merely a fad but an incredibly useful, accessible tool of re-asserting control.
Why It Works: The Relaxation Science of Yoga and Your Heart.
I had to know how this was even possible to work before I started. Was he only physically moving? I discovered it’s so much more. A nervous system that is stressed usually contributes to high blood pressure. When we are always on, our bodies release stress hormones such as cortisol and it keeps our heart rate and blood vessels tight.
Yoga strikes at two potent fronts:
The Physical Impact: The light stretching and holding of the poses (asanas) allows to enhance the circulation and open up our blood vessels. Imagine it is a way of relieving a garden hose; the water will go through much easier when the hose is soft.
The Magic of the Neurological Effect: The Magic. The conscious breathing (pranayama) in yoga causes the vagus nerve to become active (the command center of your system rest and digest) (parasympathetic nervous system). The triggering of this makes your body slow down your heart rate and makes your blood vessels relax.
An iconic study by the Lancet was an observation of individuals with high blood pressure that completed a yoga session akin to the one I am about to describe. It was evident: the yoga group experienced a great decrease in systolic and diastolic blood pressure in comparison with the group of people who did not make lifestyle changes. It is this type of factual information that made me believe that I am not pursuing a wellness trend.
The Guide to Relaxation: Meditation Exercises that Reduce The Stress.
And again, begin here, should you do nothing. My yoga instructor informed me that the most straightforward method of managing my blood pressure was to manage the air I inhale and I was not wrong. I use them on a daily basis, on and off the mat.
Coherent Breathing (Sama Vritti): This is simply exquisitely simple. Five times should you inhale, five times exhale. That’s it. I do it 5-10 minutes in case of stress accumulating or in the morning. It sends the immediate message to my body that something is safe, and it can be relaxed.
Bee Breath ( Bhramari pranayama): This one is a little embarrassing, initially, but the cool effect is very deep. You shut your eyes, you stuff your ears with your fingers, you take a little breath in, and as you come out with it you make a deep-pitched humming noise, like a bee. The massage is so relaxing to the mind and it has been proven that it slows your heart down almost instantly.
My Favorite Yoga Poses to treat High Blood Pressure.
This is the order which had become my refuge. I maintain each posture between 5-10 deep breaths and I do so slowly and without strain. It is important to remember that the aim is relaxation, not the workout.
Legs-Up-The-Wall Pose (Viparita Karani)
It is the pose that I really fell in love with. It needs practically no effort and has very massive benefits. Putting your legs against the wall stimulates the blood flow in the veins moving back to the heart and relaxes the nervous system. I do it 5-15 minutes a night, and it is a sort of hard reboot of my whole circulation.
Reclining Angle Pose (Supta Baddha Konasana)
When I lie on my back with the soles of my feet close together and or falling out of the sides, with the help of pillows it is a deep chest and heart opener. It dispels the stress in the groin and hips- places where we usually feel stress- and encourages a sense of relaxation and giving.
Child’s Pose (Balasana)
A classic for a reason. I can always kneel and fold forward to lean my forehead on the mat and this immediately protects and calms me down. I use it when I need to take a break and get out of insanity and reconnect with breathing.
Cat-Cow Pose (Marjaryasana-Bitilasana).
This soft flowing action between curving and straightening my spine was a win-win at relieving the tension in my back and neck. By aligning it with my breathing (breath in; cow, breath out; cat) a moving meditation is formed which removes the rigidity of the day.
Corpse Pose (Savasana)
Don’t skip this one! This is the most difficult yet the most essential pose lying on my back completely relaxed. That is where the advantages of the practice get rooted in, and my nervous system incorporates the state of calm. It is the final lesson of making it go.
What Not to Do: An Important Safety Notice.
I was also keen to perform all sophisticated poses I found on the internet back then. My teacher soon turned me out of that. In the case of Yoga For High Blood Pressure, it is important to avoid the poses that cause the strain or inversion of the body creating pressure.
Skip: Shoulder stands, handstands or full headstands. These may exert excessive stress to the head and neck.
Wary of: Long, strong holds in hard standing puts you in postures which make you grunt or strain. When you find your face flushing red and you are breathing in your breath, you are going against yourself. The key is ease.
Weaving It All Together: My Everyday Life.
You do not have to spend hours a day. Consistency is what matters. The following 20-minute routine is the one I still follow:
5 minutes: Coherent Breathing sitting in a comfortable position.
10-minutes: free movement based on Cat-Cow, Childs Pose, Reclining Bound Angle and Legs-Up-The-Wall.
5 minutes: Corpse Pose, which involves deep and relaxed breathing.
I do this 4-5 times a week. During the hectic days I may simply do 5 minutes of the Legs-Up-The-Wall and Bee Breath. Even appearing, even temporary, is what creates the habit, which brings the results.
The Bigger Picture: Yoga In a Heart-Healthy Life.
This experience made me understand that Yoga For High Blood Pressure is the most effective when it is a part of a holistic approach. It also favored the other changes I was making. Mindfulness that I developed on the mat enabled me to make improved food decisions. The resilience to stress that I developed enabled me to invest in walking every day. It was an event that was taking its place as the foundation of my well-being.
Calm Peak Now Your House of Journey.
Receiving a diagnosis of hypertension may be a scary experience, yet it may also become the start of a more conscious healthier life. In my case, it was the realization of Yoga For High Blood Pressure. It provided me with an active empowering role in my well being. It is an easy tested road, not only to a smaller figure on a list, but to a happier and more harmonious life. Always discuss anything with your physician prior to any new practice and unroll your mat and make that first relaxing breath. Your heart will thank you.
Frequently Asked Questions (FAQs).
Q1: when will I feel the benefits of doing yoga to manage my high blood pressure?
Although my heart rate decreased almost instantly, regular practice is the most important to influence blood pressure. It has been demonstrated in most of the studies and my experience that may begin to notice certain difference in the readings in 8-12 weeks of constant practice (3-5 times per week).
Q2: Am I able to quit taking my blood pressure medicine on doing yoga?
Absolutely not. This is crucial. You should consider yoga as a strong complementary therapy and not a substitute to the medicine you are taking. You should always work with your doctor who can keep an eye on your progress and make amends on your medication depending on your performance. Do not tamper with your medications without a reason.
Q3: I’m not flexible at all. Can I still do this?
Yes, a thousand times yes! I was the same way. The yoga that is prescribed in the case of high blood pressure is soft, restorative, and aimed at relaxation, and not flexibility. You place pillows, blankets, and blocks to hold your body in position to enable you to relax totally without any form of pressure.
Q4: Which is the best kind of yoga in high blood pressure?
Trace out styles that are slow and are relaxation oriented. I began with and strongly recommend Restorative Yoga, Yin Yoga or Gentle Hatha. Strenuous and vigorous types of practice such as Hot Yoga or Ashtanga should be avoided because they are too stimulating and may cause an initial rise in blood pressure.
Q5: Compare yoga with other forms of physical exercise in hypertension?
It’s a perfect partner. Although cardio such as walking, swimming and cycling are magnificent to the heart health, yoga has the special touch of direct control to the nervous system. It also deals with the stress factor of high blood pressure in a manner that other exercises fail to do, and thus it is a perfect complement exercise.