11 Yoga Poses To Reduce Hypertension Naturally

Yoga Poses To Reduce Hypertension

January 24th, 2017   |   Updated on July 14th, 2021

Hypertension is when blood pressure is too high. Hypertension is diagnosed if, when it is measured on two different days, the systolic blood pressure readings on both days is ≥140 mmHg and/or the diastolic blood pressure readings on both days is ≥90 mmHg. Hypertension is called a “silent killer”. Most people live with hypertension without being aware of it. They know about this when the damaged is done.

The good news, however, is that your hypertension can be controlled with yogic postures. Here are the eleven recommended yoga poses to reduce hypertension and bring it under control.

1. Paschimottanasana

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One of the dangers of hypertension is a heart attack or stroke due to constricted arteries. The arteries can be kept flexible to bring down the pressure naturally with forwarding bending poses like paschimottanasana.

Seated Forward Bend, or Paschimottanasana gives the whole back of your body a good stretch, from your calves to your hamstrings. This pose helps you calm your nerves, and nd even improve your mood.

Watch this video to know how to practice this pose:

2. Setu Bandhasana

The word Setu Bandha comes from the Sanskrit word “Setu” which means Bridge; and the meaning of Bandha, is Lock or bind.

When we try the pose of this Asana, our body looks like a bridge. Its English name is Bridge Pose. The posture is excellent for strengthening the back. It also eases the pent up tension in those muscles. It regulates the flow of blood and prana (energy) to the heart, the glands in the neck and the head.

How To Do:

  1. Lie on the mat with your back on the floor.
  2. Draw your feet inwards towards the hips.
  3. Your feet should be parallel to each other.
  4. Knees should not be pointing outwards.
  5. Now lift yourself up with your stomach going towards the ceiling along with your back, hip and thighs
  6. Chin and chest should be locked.
  7. Keep your hands sideways or engage them in supporting your back.
  8. You can also clasp them under your back and stretch.
  9. Inhale while going up, hold, exhale while coming down.

3. Shavasana

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The blood pressure can be reduced, stress minimized, and muscular tension relieved with some of the peace-inducing asanas such as Shavasana or the corpse pose.

It is one of the lying restorative yoga poses. You should practice this pose when you feel mentally or physically tired. This asana is one of the easiest asanas to get into but the most difficult to practice. If practiced correctly, this pose will help you relax every body part. Not only the body parts, but your mind will also feel relaxed.

How To do?

  • Spread the legs one to two feet apart, the toes are turned outwards, the heels facing each other.
  • Bring the arms a little away from the body, palms turned upward.
  • Relax the neck and allow it to turn to the side if it is more comfortable.
  • Close the eyes and focus the attention on the body, breathing normally.
  • Begin focusing each body part and relaxing it, then moving on.
  • Keep the mind focused on relaxation, the breath should be normal.

4. Balasana

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Anxiety and anger experienced often in hypertension can be combated with balasana or child’s pose. This pose helps you flush out toxins, and mental chatter to free you from stress and anxiety.

This asana gets its name from the Sanskrit words ‘bala’ that means child and ‘asana’ that means pose. This asana resembles the fetal position. This is often the first pose taught to beginners. As this is a resting pose, it helps relax the body. It regulates breathing and restores you to a state of calmness.

5. Pranayama

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Pranayama is a great way to calm your mind. A specific form of prnanayama known asanuloma-vilomacan slow down your heartbeat, lower blood pressure and tune in your endocrine and the immune systems in a proper balance.

In this practice, you have to direct your mind’s attention on your breathing cycle. It is the calming effect of exercise that reduces mental stress and regulates high blood pressure. There are different types of pranayama that energize as well as cool your body.

6. Adho Mukha Svanasana

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The best way to relieve pressure on your shoulders and combat your back pain is Adho mukha svanasana or downward facing dog pose.

Adho Mukha Svanasana works your entire body and requires a lot of strength. Since you are in an inverted V position, your heart is above your head. This will improve blood flow to your head. This will enhance your focus and energy. You will get relief from tension in the neck with regular practice of this pose.

7. Virasana (Hero Pose)


Hero Pose (Virasana) is a seated pose which helps align the spine so that your back doesn’t ache while you are sitting. This pose is easy to practice. People who can’t practice sitting cross-legged should do this pose regularly. This pose helps builds build flexibility in the knees, ankles, and thighs.

Go slow with this pose. Be sure to distribute your weight across your sit bone. Tops of the feet should be equally pressed into the floor.

This pose helps you control your hypertension as it improves blood circulation and rejuvenates the body cell.

8. Setubandhasana

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Bridge pose also known as setubandhasana is known to improve blood circulation, make you alert while reducing tension and stress.

How To Do This Pose:

  • Lie on your back.
  • Fold your knees and keep your feet hip distance apart on the floor
  • Keep your arms beside your body, palms facing down.
  • Inhaling, slowly lift your lower back, middle back and upper back off the floor; gently roll in the shoulders; touch the chest to the chin without bringing the chin down, supporting your weight with your shoulders, arms and feet. Feel your bottom firm up in this pose. Both the thighs are parallel to each other and to the floor.
  • Keep breathing easily.
  • Hold the posture for a minute or two and exhale as you gently release the pose.

9. Ardha Matsyendrasana

Half Spinal Twist pose

Half Spinal Twist pose or Half Spinal Twist benefits all the body sytem. One of the best and most important asanas in Hatha Yoga.

Full Spinal Twist position was the favorite meditation pose of the Sage Matsyendranath , hence the name. However, Full Spinal Twist position is difficult to practice, hence a simplified form came about. In this position, there is a strong twist on the spine and abdomen.

How to do:

  • Inhale and exhaling turn the neck back to face the front.
  • Release the hands and place them beside the body.
  • Straighten the right leg.
  • Straighten the left leg and return to the sitting position.
  • Practice the same on the opposite side.

10. Sukhasana

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Sitting pose, also known as sukhasana is considered therapeutic for hypertension as it does not strain your heart while relaxing mind and body.

To feel much for others and little for ourselves; to restrain our selfishness and exercise our benevolent affections, constitute the perfection of human nature. By Adam Smith

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11. Vajrasana


The term vajrasana comes from two Sanskrit words – vajra and asana. Vajrasana pose is a simple sitting yoga pose. This pose is also known as the thunderbolt pose. This is one of the easiest asanas to practice: you just need to kneel and then sit back on your legs to take the weight off your knees.

Vajrasana is one of the poses that are useful for hypertension. Enhances blood circulation in the lower abdomen, improving digestion.

How to do Vajrasana 

  • Sit with your legs stretched straight in front of you.
  • Now, fold both the legs and sit in a kneeling position, keeping the hips on the heels; the toes should point out behind you, and your big toes should touch each other at the back.
  • Sit comfortably on the pit formed by the parted heels.
  • Keep your head, neck, and spine in a straight line.
  • Place your palms on your thighs, facing upwards.
  • If you are an advanced yoga practitioner, hold this pose for about 15 minutes, while taking long, deep breaths.
  • Beginners may start with about 30 seconds, according to their comfort level.
  • Exhale and relax.
  • Straighten your legs.

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