On World Hypertension Day, Atmarpit Dr Mansiji lists 5 gentle yoga poses that ease stress, calm the mind and lower blood pressure naturally.
Yoga is not just about flexibility; it's about finding inner balance.
On World Hypertension Day, we bring attention to high blood pressure, a silent condition that affects millions and often goes unnoticed until it causes serious health concerns.
A consistent yoga practice that emphasises relaxation, breath awareness and gentle movement can help reduce stress, which is one of the major contributors to an increase in blood pressure.
The following five asanas are calming, grounding and known to activate the parasympathetic nervous system, encouraging a natural drop in tension, both physical and emotional.
1. Uttanasana (Standing Forward Fold)
Why practise this asana?
Uttanasana is a gentle inversion that calms the brain, soothes the nerves and encourages blood flow to the head without strain.
It's particularly effective for releasing stress and quieting an overactive mind.
How to practise it
Benefits
Contraindications
Avoid deep forward bending if you have glaucoma or very high uncontrolled blood pressure; practise under guidance.
2. Adho Mukha Svanasana (Downward-Facing Dog Pose)
Why practise this asana?
This mild inversion boosts circulation, elongates the spine and stretches the back body while inviting steady, conscious breathing, all of which are beneficial for managing hypertension.
How to practise it
Benefits
Contraindication
Those with vertigo or carpal tunnel syndrome should avoid holding the pose too long; consult a teacher for modifications.
3. Janu Sirsasana (Head-to-Knee Forward Bend)
Why practise this asana?
This seated forward bend soothes the mind and stretches the spine and hamstrings.
It's a go-to pose for stress reduction and inner quietude -- ideal for those managing high blood pressure.
How to practise it
Benefits
Contraindications
Anyone suffering from slipped disc, sciatica, hamstring or knee injury or hernia should avoid this pose. Use props as needed.
4. Virasana (Hero Pose)
Why practice this asana?
A grounding seated pose, Virasana allows for deep belly breathing, slows down your heart rate and brings a sense of stillness -- perfect for those seeking to lower blood pressure.
How to practise it
Benefits
Contraindications
Not suitable for people with severe knee or ankle pain unless properly supported.
5. Setu Bandhasana (Bridge Pose)
Why practise this asana?
Setu Bandhasana helps open the chest and lungs while gently stimulating the parasympathetic nervous system. It's one of the best poses to reduce stress-related hypertension.
How to practise it
Benefits
Contraindications
Avoid lifting too high if you have neck or lower back issues.
By embracing these calming postures and tuning into the rhythm of your breath, take a powerful step toward managing hypertension -- one mindful movement at a time.
Atmarpit Dr Mansiji, MD, is the head of SRMD Yoga. She is a paediatrician, neonatologist and a certified yoga trainer by Yoga Alliance. She conducts yoga, breathwork and meditation workshops globally.
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