Yoga For High blood Pressure (HYPERTENSION)


Therapeutic Advantages

  1. This exercise gives stretching to muscles of the neck, back and trunk, hence the pains in the region of neck, back and trunk are cured.
  2. This exercise helps to cure slipped disc and backache.
  3. The abdominal area are activated and hence the pancreas, stomach, liver, and other digestive organs will be strengthened.  This cures indigestion and other abdominal disorders.
  4. This exercise cures various menstrual problems.


Sitali yoga



  1. Sit in padmasana or sukhasana (cross leg position)with hands resting on the knees
  2. Stretch the tongue forward,partly out of the mouth,folding like a tube
  3. Slowly suck the air,inhaling through the tongue and mouth
  4. Feel the cool air passing down the throat into the lungs
  5. Slowly exhale through the nostrils,feeling the movement of warm air
  6. Repeat for 10 times


pranayama yoga

Breathing Exercise (Pranayama) – Alternate Nostril (Anuloma Viloma)

Anuloma Viloma is also called the Alternate Nostril Breathing Technique. In this Breathing Technique, you inhale through one nostril, retain the breath, and exhale through the other nostril in a ratio of 2:8:4. The left nostril is the path of the Nadi called Ida and the right nostril is the path of the Nadi called Pingala. If you are really healthy, you will breathe predominantly through the Ida nostril about one hour and fifty minutes, then through the Pingala nostril. But in many people, this natural rhythm is disturbed. Anuloma Viloma restores, equalizes and balances the flow of Prana in the body.


One round of Anuloma Viloma is made up of six steps, as shown below. Start by practicing three rounds and build up slowly to twenty rounds, extending the count within the given ratio.

The Vishnu Mudra

In Anuloma Viloma, you adopt the Vishnu Mudra with your right hand to close your nostrils. Tuck your index and middle finger into your nose. Place the thumb by your right nostril and your ring and little fingers by your left.

One Round of Anuloma Viloma (Alternate Nostril Breathing)

  1. Inhale through the left nostril, closing the right with the thumb, to the count of four.
  2. Hold the breath, closing both nostrils, to the count of sixteen.
  3. Exhale through the right nostril, closing the left with the ring and little fingers, to the count of eight.
  4. Inhale through the right nostril, keeping the left nostril closed with the ring and little fingers, to the count of four.
  5. Hold the breath, closing both nostrils, to the count of sixteen.
  6. Exhale through the left nostril, keeping the right closed with the thumb, to the count of eight.

Benefits of Anuloma Viloma

The exercise of the Anuloma Viloma produces optimum function to both sides of the brain.Good for tension, hypertension, heart, heart blockage, paralysis, migraine pain, confidence, concentration.



  1. Sit in comfortable cross leg position with hands resting on the knees.
  2. keeping eyes closed sit in silence
  3. just observe the breathing with no thoughts
  4. begin with 3-5 minutes


Which Yoga Poses Are Not Recommended For People With High Blood Pressure?

Many people now opt for more natural methods for controlling high blood pressure. One of these is doing a yoga routine for high blood pressure. However, keep in mind that all yoga poses are not ideal for high blood pressure patients. Yoga poses which are not recommended for people with high blood pressure are Bikram yoga postures. Inverted postures are also not recommended, particularly if the person is suffering from a cardiovascular disease as well. As with any form of exercise, it is also advisable to check with your medical practitioner before you attempt any yoga routine for high blood pressure. Read on if you are still wondering “how to help high blood pressure”.

Yoga asanas or yoga positions that do not invert the body are the ones that are useful in controlling high blood pressure. These yoga asanas help to calm and relax the body which helps in reducing stress and lowering blood pressure.

[sws_green_box box_size=”600″] Article by,

Dr Apsara VR

Ayurveda medical officer, Dhanvandharimadam, Trivandrum.

Email :[email protected][/sws_green_box]


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