If you want to maintain your heart health and manage high blood pressure, try these five yoga asanas that offer multiple benefits beyond just a healthy heart.
Pavanamuktasana (Wind-Relieving Pose):
Benefits: Pavanamuktasana is great for those with high blood pressure. It’s easy to do and helps keep the heart healthy, releases gas from the stomach, alleviates back pain, reduces stress, and helps in burning belly fat. It also provides relief from acidity.
How to Perform: Lie on your back, bring your knees towards your chest, and hold them with your hands. Breathe deeply and hold the position for a few seconds before releasing.
Balasana (Child's Pose):
Benefits: This asana calms the mind, relieves stress, and improves sleep. It is especially beneficial for those with high BP. It also helps in strengthening heart muscles and is beneficial for diabetics. Women can also find relief from menstrual cramps with this asana.
How to Perform: Kneel on the floor, sit back on your heels, and stretch your arms forward, lowering your torso onto your thighs. Breathe deeply and relax in the pose.
Setu Bandhasana (Bridge Pose):
Benefits: Setu Bandhasana opens up the chest muscles, improving oxygen flow and blood circulation. It’s very beneficial for those with high BP, as it reduces stress and helps with insomnia, asthma, and thyroid problems.
How to Perform: Lie on your back with your knees bent and feet flat on the floor. Lift your hips while keeping your shoulders and head grounded. Hold for a few breaths before lowering your hips back to the ground.
Hasta Padangusthasana (Hand-to-Big-Toe Pose):
Benefits: This asana is beneficial for those with high blood pressure. It strengthens the ankles, thighs, hips, and hamstrings, reduces stress, and enhances concentration.
How to Perform: Stand straight, lift one leg, and hold the big toe with your hand while keeping your other hand on your waist for balance. Hold the pose for a few seconds before switching legs.
Bhramari Pranayama (Bee Breathing):
Benefits: Regular practice of Bhramari Pranayama is highly beneficial for those with high blood pressure. It helps relieve stress, reduces anxiety, migraines, and headaches, enhances mental peace, improves vision, and boosts hearing capacity.
How to Perform: Sit comfortably, close your eyes, and block your ears with your thumbs. Inhale deeply and, while exhaling, make a humming sound like a bee. Repeat this for a few minutes.
Incorporating these yoga asanas into your daily routine can significantly improve your heart health and overall well-being.
