By: "Aashay Edwin Maghi" (CPT)
HealthVitalityTrends.com
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Date: 03/11/25
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In today’s fast-paced world, long working hours, constant stress, lack of sleep, and unhealthy eating habits contribute to rising blood pressure levels. A normal range is around 120/80 mmHg, while anything above 130/90 mmHg indicates hypertension. Yoga, through controlled breathing and gentle movements, helps calm the mind, improve blood flow, and reduce stress—often proving more sustainable than relying solely on medication.
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From a fitness expert’s view, yoga combines physical postures, breath control, and mindfulness, all of which reduce sympathetic nervous system activity—the system responsible for stress responses. This naturally lowers heart rate and dilates blood vessels, allowing smoother blood flow and gradual reduction in blood pressure without strain on the heart.
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Sukhasana is a simple cross-legged sitting position that encourages deep breathing and mental stillness. It reduces anxiety, calms the mind, and supports better oxygen exchange—directly helping lower stress-induced blood pressure spikes. Tip: Sit upright, close your eyes, and inhale deeply for 5 seconds, exhale slowly for 7 seconds.
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Balasana gently stretches the lower back and relaxes the nervous system. It helps reduce tension around the neck and shoulders—areas where stress builds up and indirectly raises blood pressure. How to Do: Kneel on the floor, sit back on your heels, and stretch your arms forward, resting your forehead on the mat. Hold for 1–2 minutes.
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This restorative pose promotes better venous blood flow from the legs to the heart, easing circulation pressure. It also helps the parasympathetic system activate relaxation. How to Do: Lie on your back, raise your legs up against a wall at a 90° angle, and breathe deeply for 3–5 minutes.
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Shavasana is one of the most effective poses for lowering blood pressure. It activates the body’s relaxation response, reduces cortisol (stress hormone), and balances heart rhythm. How to Do: Lie flat on your back, arms at your sides, and focus on slow, rhythmic breathing for 5–10 minutes.
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Bridge Pose strengthens the back, opens the chest, and improves blood circulation throughout the body. It relieves fatigue and stimulates the thyroid gland, which helps regulate metabolism and stress levels. How to Do: Lie on your back, bend knees, keep feet flat, lift hips upward while keeping shoulders grounded.
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This pranayama technique balances both hemispheres of the brain, calms anxiety, and improves oxygen supply. Controlled breathing lowers heart rate and blood pressure. How to Do: Close your right nostril, inhale through the left; close the left nostril, exhale through the right. Repeat for 5–10 minutes.
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Combining meditation with breath awareness trains the body to handle stress without triggering blood pressure spikes. It encourages heart coherence—a balanced rhythm between mind and body. Tip: Practice daily for 10 minutes before bed or early morning for maximum relaxation benefits.
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Yoga is not just an exercise—it’s a lifestyle approach to harmony and health. Practicing these poses daily can naturally stabilize blood pressure, enhance mood, and improve overall well-being. Remember, consistency is key. Always consult a healthcare provider before replacing or adjusting any prescribed medication.
By: "Aashay Edwin Maghi" (CPT)
HealthVitalityTrends.com
Freepik
Date: 03/11/25