High blood pressure is becoming a big problem in today's time, due to which even the elderly and the young population are not untouched. High blood pressure is also known as high blood pressure or hypertension. About 26 percent of the world's population is suffering from high blood pressure. Ignoring high blood pressure can be troublesome as it causes many other diseases. In this case, consuming a healthy diet and regular exercise can help in controlling high blood pressure. In such a situation, you can also take the help of Yogasana. Today in this episode, we are going to give you information about some Yogasanas, practicing which can help in controlling the problem of blood pressure. Let's know about them...
Bridge pose
This asana not only effectively lowers blood pressure, but is also good for relieving arthritis pain and strengthening muscles. Start the asana by lying straight on the back. Bend the knees and elbows. Keep the feet firmly on the floor near the hips and your hands on either side of the head. Keeping both hands and feet on the ground, slowly try to lift your body in the air. See that at this point your body will become like a bridge. Stay in this posture for 20-30 seconds. Now slowly bring the body back to the same posture as before.
Balasana
Child's pose is beneficial for hypertension patients. It helps in controlling high blood pressure. For this, first of all, spread a carpet or mat in a clean environment. Now facing the Sun, bend your legs and sit in Vajrasana posture. After this, while breathing, take both your hands up. While exhaling, bend forward. Continue this sequence till then. Till your palms touch the ground. After this rest your head on the ground. After coming in this posture, leave the body continuously and feel relaxed. Breathe in and exhale. However, take it easy. Don't make any haste in this. One can stay in this pose for 1 to 3 minutes. It must be done at least 5 times daily.
Virasana
Virasana is considered to be the most beneficial, as any yoga that involves breathing is good for people with high BP. By doing Virasana, BP remains under control, the nervous system remains correct and stress is reduced to a great extent. For this, sit on your knees on the ground. Keep both hands on the knees. Keep your hips between the ankles and reduce the distance between the knees. Pull the navel inward. Stay like this for some time and rest after 30 seconds.
Sukhasana
This is a popular yoga asana. that controls the breath. This pose calms your mind and relieves high blood pressure by reducing stress. The practice of Sukhasana Yoga is very simple which anyone can do. You can get benefits by making a habit of this yoga asana regularly. To practice this yoga, first sit in a calm state by crossing both legs. Keep the spine straight, and keep the shoulders tight. In this state, take a long breath and leave it. Pay special attention to keeping the body straight. Make it a habit to practice this yoga daily according to your capacity.
Uttanasana
Performing this asana in Uttanasana or forward bending posture helps in keeping your nervous system calm and healthy. With this asana, there is a stretch in the veins behind the knee and the abdominal muscles. For this, stand straight on the yoga mat and keep both hands on the hips. While inhaling, bend the waist and bend forward. Move the hips and tailbone slightly backward. Maintain balance during this. Hold the ankle from behind with your hands. Your feet will be in a straight line with each other. Your chest will touch the top of the leg. There will be a wide space between the chest bones and the pubis. During this, try to press the thighs inwards and keep the body stable on the heels. Tilt the head down and look through the legs. Stay in this position for 15-30 and slowly come back to the starting position. Now draw the breath inward and keep the hands on the hips. Slowly rise upwards and stand up as normal.
Bhujangasana
This pose improves blood circulation and oxygen. This pose also relieves stress and helps in keeping the heart healthy. To do Bhujangasana yoga, first, lie down on the ground and keep your palms on the floor shoulder-width apart. Keeping your lower body on the ground, inhale and lift your chest off the floor to look at the ceiling. While exhaling, bring your body back to the floor. In this way, you will complete one cycle of this yoga. You can complete three to five cycles of this yoga according to your capacity.
Do the opposite
Viparita Karni asana helps in keeping the body calm. Yes, Viparita Karani is a light pose to relax your body. This asana helps in improving blood circulation and makes you look younger. For this, lie straight on the ground on the back and relax the whole body. Slowly raise both legs. When the legs reach 45 degrees, then while supporting the waist with the hands, raise the hips also. Now lift the legs further up till it becomes straight up. Keep in mind that the elbows should rest on the ground and support the waist with the hands. The back should be about 45 degrees from the ground. Breathe in this pose for 30-60 seconds. To come out of the posture, do all the steps in reverse order.
Paschimottanasana
Paschimottanasana is one of the best yoga poses to relieve stress. It helps reduce anxiety, depression, and irritability. For this, spread a mat on the flat ground. Now sit on the mat in Dandasan posture. In this posture, the leg remains forward. While the body and spine remain in a straight line and the hand remains on the ground. After this, pull the back of your body forward and try to rest on your feet. Although, it is difficult ult yoga, it can be done easily with practice. Keep one thing in mind do not try to force it.
