lower blood pressure

Exercises to lower blood pressure. Yoga at Sun.

Yoga at high pressure: indications and contraindications. Exercises to lower blood pressure: three stages, a description of the performance of asanas. Yoga at sun: two sets of classes.

Many people mistakenly believe that with high blood pressure, sports and any physical activity are contraindicated, and the best treatment and recovery is rest. This belief is true when people start too active training without any training. With hypertension, a positive effect is achieved only by gradually increasing physical activity, in which certain muscle groups are involved. And yoga is able to give such a load.

High-Pressure Yoga is designed with an understanding of the characteristics of the disease and the needs of the body.

Exercises to lower blood pressure can be done at any time of the day, if the following conditions are met:


After eating, several hours passed;

No urge to go to the toilet;

Training takes place in a relaxed atmosphere;

After each exercise, about 10 seconds are given to restore breathing;

You can take a shower no earlier than 15 minutes after gymnastics.

Yoga classes to normalize the pressure have some limitations:

Do not perform asanas that require a stand on the shoulders or head;

You can not perform asanas that require a strong deflection of the back and raising legs from a sitting position.

If the pulse increases markedly during the performance of the asanas, you should stop exercising.

To restore the normal functioning of the cardiovascular system, respiration and pressure, you need:

Lie on your back;

Close eyes;


Focus on breathing and heartbeat;

Take a few even and deep breaths and exits.

Asanas complex for pressure reduction

Yoga exercises to reduce pressure are performed in three stages.

First step

The first stage (three weeks) - fully takes only one asana of shavans, one of the most important in yoga. Her other name is the corpse pose. An asana is performed while lying on your back. You need to lie so that the whole back is in contact with the surface of the floor. Hands are extended along the body, fingers are relaxed and slightly bent, palms are located about ten centimeters from the hips.

It is very important to achieve complete relaxation, to breathe deeply and evenly through the nose. Try to let go of all thoughts. Calm meditation helps relaxation. Asana is performed for 35-45 minutes. They leave the asana gradually: the fingers of the palms and feet begin to move first, then they raise their hands, bend their knees, turn over on their side, sit down. Chavansa well restores breathing and normalizes the functioning of the heart muscle.

High pressure yoga requires a certain approach. Every time, before and after performing the chavans, you need to measure the pressure.

If you perform the shavans at least twice a day, you can notice a positive trend in reducing pressure. If the pressure remains at a high level, you need to introduce an additional version of the asana.

Second phase

To reduce the blood pressure in the arteries in the second stage, three asanas are performed. Yoga from pressure at this stage lasts the next two weeks.

aimed activating

Asana Pavanmuktasana

The second name of the asana is a breath of wind. It can be performed up to five times a day. Start from a prone position on the floor. Hands extend along the body. First, the right leg bends and rises, the knee is pressed to the chest. Hold in position for 8 seconds. The knee is released, the leg relaxes and the leg lowers. Break between leg changes - 6 seconds.


Uttanpadasana translates as raising legs and is performed in a similar way. In the prone position, a deep breath is taken, breathing is delayed. At the moment of holding the breath, the right leg rises 30 cm above the floor and is kept in this state for about 4 seconds. After which the leg falls to the floor, exhale is done. Before changing the legs, you need to take two deep breaths and exhale. Asana is repeated 3 times for each leg in one set. The optimal number of repetitions per day is six.


This asana is mandatory in the second stage. The difference is that it takes any convenient amount of time, with no maximum or minimum limits..

Third stage

Go to the third stage in the sixth week of training. Going to the third stage without having fully completed the first two is not recommended. The third stage consists of 5 asanas.


Pranayama - healing breathing. To complete the exercise you need to sit as comfortable as possible. If you have experience and preparation, you can take the lotus position. You need to look straight ahead while performing an asana. Palms to relax and put on your knees, thumb and forefinger touch pads. Then a slow exhale through the nose is done, the stomach is pulled up. It is very important to completely exhale all the air from the lungs. A pause of two seconds is made. Inhalation is also through the nose, slow and deep. There is a two-second break between inspiration and expiration. Perform asana 10 to 16 times.


The name of the exercise can be interpreted as "head-to-foot movement." It is performed from a standing position. Legs should be spread shoulder width apart, arms should be lowered along the body. On a slow breath, both hands rise, a circular motion is made. The breath ends when the hands are above the head. On exhalation, the body leans forward until the fingers of the palms touch the floor. Everything must be done slowly, in a convenient rhythm. In this position, breathing is held for 7 seconds. The body relaxes. Next, a long breath is taken, during which the body straightens. The interval between the next set is 5 seconds. Asana repeats four times a day.

Asana Heron

Santulasana is performed from a standing position. The first leg is bent so that the heel is pressed as far as possible to the thigh of the left leg. The fingers of the foot are clasped with the right palm. The left hand rises. In this position, you need to spend 7 seconds. They leave the asana gradually: the hand falls, the toes are released, the leg returns to its original position. Between performing asanas with the opposite side of the body, a break of 6 seconds. You need to start with four exercises a day, gradually increasing the number of approaches to six.

The fourth and fifth asanas are pavanmuktasana and chavansa. You can execute them as much as you like..

High blood pressure is not limited to these asanas. You can pick up other exercises. There are many thematic sites where not only exercises are described in detail, but also there are instructional videos. The lessons are designed for people with different levels of training, and everyone can find something suitable for themselves. The main thing to remember is that you can not perform power asanas and those that require a long stay in one difficult position.

For more effective treatment of hypertension with yoga, it is necessary to control nutrition.

Yoga for Dystonia

With vegetovascular dystonia, yoga is no less useful. This disease is characterized by excitability and a delayed reaction, which yoga exercises do well. With VVD, it is recommended to perform not only physical asanas, but also asanas aimed at restoring breathing. It is also necessary to perform mudras. Mudras are easier to perform and even beginners can do. They include working with consciousness and stimulate the opening of energy channels. It is good practice to practice nidra. This is a separate type of yoga in which the main emphasis is on meditation and concentration on the heartbeat and breathing. With the help of nidra, you can effectively work out the psychological state.

Yoga for VVD is applied depending on the type of disease. The most common hypotonic type of disease, in which it is recommended:

Perform more dynamic asanas;

Asanas aimed at activating the work of the adrenal glands;

Asanas aimed at activating the work of internal organs;

Asanas aimed at activating the thyroid gland.

The hypertonic form of the VSD is less common and is associated with increased pressure and excitability..

When hypertensive VVD is recommended:

Regular execution of shavansans;

Regular performance of asanas requiring slow slopes;

Perform asanas at intervals sufficient to restore breathing and heart rate;

Perform power asanas lying on your back no more than a few minutes a day.

In order for yoga exercises to lower blood pressure and be effective in relieving unpleasant syndromes, you need to exercise regularly. Another important condition under which yoga will restore the normal rhythm of the heart, is the use of large amounts of water. Asanas that lower blood pressure should always be performed slowly and with smooth, calm breathing. It is very important not to strive for perfect performance, but to feel relaxation in the muscles, give a competent load to the heart and learn to control breathing.