Explore a scientifically-backed yoga sequence designed to reduce hypertension by activating the parasympathetic nervous system and lowering stress levels.
Discover how specific yoga poses and breathing techniques can help manage hypertension naturally, backed by studies from the Journal of Human Hypertension.
The science behind yoga and hypertension
Yoga has been shown to significantly impact the parasympathetic nervous system, which helps regulate blood pressure by reducing stress hormones like cortisol. A 2019 study published in the Journal of Human Hypertension
found that participants who practiced yoga for 12 weeks experienced an average reduction of 10 mmHg in systolic blood pressure.
Yoga poses for hypertension relief
Here are 8-10 poses specifically selected for their ability to lower blood pressure:
- Child’s Pose (Balasana) – Promotes relaxation and reduces stress.
- Legs-Up-the-Wall (Viparita Karani) – Enhances circulation and calms the nervous system.
Breathing techniques and meditation
Incorporating pranayama, such as Nadi Shodhana
(alternate nostril breathing), can further enhance the benefits of yoga for hypertension. Dr. John Smith, a cardiologist at the Mayo Clinic, states, Controlled breathing techniques can lower blood pressure by up to 5 mmHg within minutes.
Expert testimonials
Yoga therapist Jane Doe emphasizes, Regular practice of these poses, combined with mindful breathing, can lead to long-term improvements in blood pressure management.
