High blood pressure is a very dangerous disease. More dangerous complications of the disease will lead to the risk of stroke and many other consequences. Therefore, let’s learn with easyhealthylive.com the good yoga poses for people with high blood pressure!
You can completely prevent and treat high blood pressure if you know how to combine a healthy diet with a healthy lifestyle, and increase exercise with exercises like yoga. Because yoga is a simple, safe and effective method to improve cardiovascular health.
What is high blood pressure?
High blood pressure, also known as hypertension, is a condition in which blood circulates with a constant increase in pressure. If the blood pressure pushes against the artery wall when the heart pumps blood is elevated for a long time, it can cause heart damage, stroke and lead to many other dangerous complications if not treated and stabilized in time.
Some typical symptoms of high blood pressure are:
- Headache, dizziness, tinnitus, loss of balance.
- Shallow breathing.
- Chest pain, shortness of breath, heart palpitations.
- Eyes blurred.
- Red face, nausea, vomiting.
Some notes when practicing yoga for people with high blood pressure
Breathing is one of the key and important exercises of yoga. Having good, correct breathing brings not only mental benefits but also physical benefits. Do that and try to maintain your breath more slowly each day.
High levels of oxygen will help the nervous system function properly. Blood also circulates more regularly. As a result, you can control your blood pressure.
According to medical experts, practicing deep breathing yoga combined with meditation is the best way to control the risk of high blood pressure. Maintaining long-term exercise will reduce heart rate by about 10%, blood pressure by 15-25%…
When the exercise is not used, the blood pressure is slightly increased, you should self-massage at the points that lower the acupoint such as the ear lobes, the soles of the feet to help the blood pressure quickly stabilize.
Effects of yoga on people with high blood pressure
Thanks to meditation- yoga can help you connect with your soul and relieve stress. Scientists have discovered that meditation can help you improve your health a lot, including reducing high blood pressure.
Yoga is a combination of breathing exercises and exercise. Most poses like leg raises, stretches, and twists can help lower blood pressure. Recent studies show that activities that maintain muscle flexibility and flexibility, like regular yoga practice, can also keep arteries elastic and naturally lower blood pressure.
According to researchers, the stretching exercises in yoga can slow down the hardening of the arteries caused by aging.
Good yoga poses for people with high blood pressure
1. Bridge Pose
This pose is often referred to as an exercise to help tone the gluteal muscles, cure back pain, and improve digestion. In particular, this exercise also allows you to raise your heart higher than your head, thereby helping to support blood circulation, balance blood pressure and keep your spirits up.
- Prepare for the exercise by lying on your back on an exercise mat, with your legs and arms stretched out in the direction of your body.
- Then slowly bend the knees, the soles of the feet face down on the mat, use the force from the legs to push the hips up.
- Grab your feet with both hands. Note to adjust the distance between the legs at shoulder height.
- Inhale deeply and lift your back. Feel the stretch in your back and neck
- Hold the pose for 30 seconds to 1 minute. Then return to the starting position and repeat the movement 3 to 5 times.
2. Hero pose
At first glance, the hero pose looks like a simple, normal sitting position. However, this is a rare exercise that both helps treat asthma, improves digestion and reduces blood pressure significantly.
- Kneel on the mat so that it’s about shoulder-width apart. Adjust your back straight.
- Slowly lower down so that your butt is comfortably between your calves.
- Place your hands on your thighs, palms facing down, and look straight ahead.
- Begin to breathe evenly and deeply, feeling the breath clearly. Hold the pose for 2-3 minutes.
3. Big Toe Pose
This exercise supports blood circulation, releasing endorphins, thereby balancing blood pressure and keeping spirits high.
- Stand up straight with your feet shoulder-width apart, place your hands on your hips, head back, and begin to take a deep breath in and out slowly.
- Bend forward, knit 2 fingers to grab the big toe, raise your head like a person sitting up. Remember to hold the pose for 5 to 10 seconds.
- Then, bend your elbows to the sides and lower your head.
- Raise your head as if sitting up and put your hands under your feet. Then repeat the action above. Hold the pose for 10 seconds.
- Then slowly return to the starting position and repeat the movement 3-5 times.
4. Eagle Pose
This exercise helps practitioners detoxify the blood, preventing and assisting in the control of many diseases, including high blood pressure.
- Stand on an exercise mat with your feet close together. Slowly raise your arms upwards.
- Then bring your right arm below your left elbow.
- Lower down (kneel down), try to hold this position for a few seconds.
- Slowly place your right foot on your left calf.
- Hold the pose for 30 seconds to 1 minute for beginners. As for those who have been practicing for a long time, you can stand for as long as you want if you are working out at home
- Then, repeat the pose with the opposite position.
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Which Are the Best Yoga Poses for High Blood Pressure and Which Should You Avoid? https://www.yogauonline.com/ Accessed date: 5/20/2020
7 yoga poses to control your high blood pressure https://timesofindia.indiatimes.com/ Accessed date: 5/20/2020
John Alen was born in 1971 and is a doctor in the healthcare and psychology fields with many years of experience. He is currently working at easyhealthylive.com, a leading health and psychology blog. Having studied at Y1 National Medical University named after IM Sechenov, John Alen is using his knowledge and experience to help improve the physical and mental health of people in the United States.