8 Yoga Poses to Reduce High Blood Pressure

Summary: Improve the blood circulation and reduce hypertension with these yoga poses to reduce high blood pressure.


yoga poses


The modern life is home to many unwanted ailments, such as stress,  and most of us are facing various lifestyle diseases. Hypertension or high blood pressure is one of the most common lifestyle issues after stress, and stress is the main reason for a High BP.

Yoga is a 5,000 year old Indian mind-body practice that has been shown to help the body control or even cure many ailments that humans often use dangerous prescription medications for.  While medications have a place in healthcare, it is always advantageous to use natural remedies, such as diet, exercise, yoga poses and lifestyle modifications to allow the body to naturally regulate itself.

Owing to an adverse lifestyle and poor eating habits the problem becomes even worse. According to American Heart Association, about 72 million people above the age of 20 faces the problem of High Blood Pressure or Hypertension. The problem works as a silent killer that shows no symptoms and before it wreaks havoc on our lives, reduce it.


Yoga Poses for High Blood Pressure


The force of blood as it moves through the arteries is called the blood pressure, and it varies from person to person. According to the American Heart Association, the standard blood pressure rate for a healthy adult should be 120/80 and anything between 120/80-140/90 is called high-normal blood pressure or prehypertension. Blood pressure rate above 140/90 is deemed high blood pressure and it’s very dangerous.

So, before the situation goes out of hand and requires blood pressure medication, it is better to look for a natural way to control high blood pressure, and a popular natural high pressure remedy is Yoga poses.

If you are dealing with high blood pressure, try these 8 Yoga Poses to Reduce High Blood Pressure before popping pills.


Yoga Asanas


Yoga is designed for the prevention and cure of most ailments; it is an effective method of treating issues. When it comes to Hypertension, practicing yoga asana soothes the nerves, controls blood pressure, reduces inflammation in the body  and relieves stress. That is how a person can control and manage high blood pressure with effective yoga poses.


  1.  Balasana (Child Pose)

Balasana (Child Pose)

The asana reduces stress, fatigue, and promotes normal blood circulation.



  • Sit on the floor on your knees with a straight back and place your hands on the thighs.
  • Let your big toes touch each other as you sit on your heels. Now, keep the knees hip-width apart.
  • Bend your upper body in front and let the torso rest in between the thighs.
  • Stretch your hands forward and place above the head on the floor with the palms touching the floor. Be in this pose for a minute.


  1.  Sukhasana (Easy Pose)

A meditativeyoga pose that connects the mind and body and reduces hypertension, balances the body, and relaxes the mind.


  • Sit comfortably with crossed legs and erect spine on the floor. Keep your hands in your lap.
  • Breathe slowly and lift up your hands with the palms facing towards the ceiling.
  • Intersect your fingers to give a stretch to the upper body. Hold the pose for 30 seconds.


  1. Baddha Konasana (Bound Angle Pose)

This yoga pose improves the circulation, stimulates the heart, and reduces stress.


  • Sit on the floor with an erect spine. Exhale and bend the knees outward and join the sole and pull the heels towards the pelvis as close as you can.
  • Hold your feet tightly with your hands. Keep the body stretched and shoulders back and hands straight.
  • Your knees should touch the floor. But do not force or strain them. Inhale and lift your knees.
  • Repeat the process while breathing in and out, and do it for a minute.


  1. Vajrasana (Diamond Pose)

Vajrasana yoga pose

The pose increases the flow of the blood in the lower abdomen area and helps in controlling weight.


  • Sit on the floor in a balasana position, and keep the feet and legs together.
  • Now let your hips rest on the heels and your thighs on the calf muscles.
  • Put your hands on the knees with the palm facing down, and fix the gaze forward.
  • Now start breathing and bring your focus on it. Breathe and hold the pose for minimum 1-2 minutes.


  1. Halasana (Plow Pose)

Halasana yoga pose (Plow Pose)

This is a good yoga pose to reduce weight and stress, and also control the blood pressure.


  • Lie straight on your back on the floor with the arms placed beside the body.
  • Now lift your legs upwards forming a 90-degree angle.
  • Now place your hands on the back supporting your back and hips.
  • Then move your legs back over the upper body and torso and form a 180-degree angle.
  • Let your feet touch the floor. Move the entire body weight on your shoulder, upper back, and hands.
  • Don’t put pressure on the head and neck. Hold the pose for 30 seconds while maintaining a steady breath. You can also perform the Ardha Halasana Pose.


  1. Setu Bandha Sarvangasana (Bridge Pose)

Setu Bandha Sarvangasana (Bridge Pose)

The pose energizes the body, soothes the nervous system, and regulates the pressure of the blood.


  • Lie flat on your back on the floor and then bend your knees upward. Keep arms beside the body.
  • Now press the arms on the floor and then lift your hips and back up from the floor.
  • Then with the support of the neck, shoulders, and hands, slightly lift the upper back. Hold the pose for a minute.


  1. Uttanasana (Standing Forward Bend)

Uttanasana works effectively in reducing stress, calms the mind, soothes the nerves, relieves tension, and lowers high blood pressure.


  • Stand in a Tadasana pose and then raise your hands up.
  • Now bend the upper body and try to touch the floor with your hands.
  • Keep the legs straight and maintain a distance between the legs and torso.
  • Let the head and neck hang in the air. Hold the pose for a minute.


  1. Paschimottanasana (Seated Forward Bend)

The asana yoga pose calms the mind, reduces stress and high blood pressure.


  • Sit on the floor with the straight back. Now, stretch the legs outward and toes should be flexed inward.
  • Lift your arms up over the head, then bend the torso forward, and try to touch the toes. Hold the pose for a minute.




Perform the savasana or corpse yoga pose to end the session. High Blood pressure is a life-threatening issue, a gunpowder that is waiting to explode.

With these eight yoga poses, mindful eating and sensible lifestyle, you can keep it under control, or even reverse high blood pressure completely.


Author Bio:

Manmohan Singh is a passionate Yogi, Yoga Teacher and a Traveller in India. He provides Yoga Teacher Training in Rishikesh, India. He loves writing and reading the books related to yoga, health, nature and the Himalayas.

Website: https://www.200hrsyogattc.com/




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