Yoga for Lowering Blood Pressre
Arjuna was a skilled archer and fighter, but on the day of a great battle, he suddenly found himself overwhelmed by stress and anxiety. As he looked out over the opposing army, he realized that many of his friends and family members were among them, and he began to feel a deep sense of despair.
Krishna, who was Arjuna's charioteer, saw that his friend was struggling and asked him what was wrong. Arjuna poured out his heart, expressing his doubts and fears about the battle and its consequences.
Krishna listened carefully and then began to speak. He taught Arjuna about the nature of the universe and the importance of duty and responsibility. He showed Arjuna that he could find peace and strength by focusing on his inner self and on the eternal truths that underlie all existence.
As Krishna spoke, Arjuna began to feel a sense of calm and clarity. He realized that he had been lost in his own thoughts and emotions, and that he needed to connect with something deeper and more meaningful.
This story illustrates the power of yoga and meditation to help us manage stress and anxiety. By focusing on our inner selves and on the universal truths that connect us all, we can find a sense of peace and strength even in the midst of difficult circumstances.
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Yoga has been shown to lower blood pressure through a combination of physical, mental, and emotional effects. Here are some ways in which yoga can help:
Relaxation response: Yoga helps activate the parasympathetic nervous system, which is responsible for the "rest and digest" response in the body. This leads to a decrease in heart rate and blood pressure.
Stress reduction: Yoga can help reduce stress and anxiety, which are both risk factors for high blood pressure.
Improved circulation: The stretching and relaxation of muscles during yoga can improve circulation and blood flow, which can help reduce blood pressure.
Weight loss: Some forms of yoga, such as vinyasa or power yoga, can be vigorous and lead to weight loss. Maintaining a healthy weight can help reduce the risk of high blood pressure.
Mindfulness: Yoga encourages mindfulness, which can help people become more aware of their body and how it responds to different stimuli. This can help individuals make healthier choices and reduce their risk of high blood pressure.
According to a 2013 systematic review of randomized controlled trials, yoga can lead to significant reductions in systolic and diastolic blood pressure in both hypertensive and pre-hypertensive individuals (Chu et al., 2013).
Another study published in the Journal of Alternative and Complementary Medicine found that a 12-week yoga program resulted in a significant decrease in both systolic and diastolic blood pressure in individuals with hypertension (Bhavanani et al., 2015).
There are several yoga postures that may help in lowering high blood pressure. Here are a few examples along with their benefits and references to NIH research:
Corpse Pose (Shavasana): This posture helps in reducing stress levels and calming the mind and body, which can contribute to lowering blood pressure.
Legs-Up-the-Wall Pose (Viparita Karani): This posture helps in improving circulation and reducing stress, which can help in lowering blood pressure.
Bridge Pose (Setu Bandhasana): This posture helps in stretching the chest, neck, and spine, which can help in reducing tension and stress, leading to a reduction in blood pressure.
Corpse Pose with Legs Up (Viparita Karani Savasana): This posture combines the benefits of both Corpse Pose and Legs-Up-the-Wall Pose to help in reducing stress, improving circulation, and promoting relaxation.
Cat-Cow Pose (Marjaryasana/Bitilasana): This posture helps in stretching the spine, relieving tension in the neck and shoulders, and reducing stress levels, which can contribute to lowering blood pressure.
Research studies have shown that regular practice of yoga can help in reducing blood pressure levels in individuals with hypertension. A systematic review of 49 studies published in the European Journal of Preventive Cardiology found that practicing yoga regularly for at least 12 weeks led to significant reductions in blood pressure levels in people with hypertension (Chu et al., 2018). Another study published in the Journal of Alternative and Complementary Medicine found that practicing yoga for 6 months resulted in significant reductions in both systolic and diastolic blood pressure levels in people with prehypertension (Bhavanani et al., 2015).
It is important to note that practicing yoga should not be considered a substitute for medical treatment for high blood pressure, but rather as a complementary therapy to help manage the condition. People with high blood pressure should consult their healthcare provider before starting any new exercise program, including yoga.
References:
Chu, P., Gotink, R. A., Yeh, G. Y., Goldie, S. J., & Hunink, M. M. (2018). The effectiveness of yoga in modifying risk factors for cardiovascular disease and metabolic syndrome: A systematic review and meta-analysis of randomized controlled trials. European journal of preventive cardiology, 25(3), 291-307.
Bhavanani, A. B., Madanmohan, M., Sanjay, Z., Basavaraddi, I. V., & Raghuram, N. (2015). Effect of 6 months of yoga practice on cardiovascular outcomes in prehypertension. Journal of alternative and complementary medicine (New York, N.Y.), 21(11), 688-693.
