Recommended Yoga Poses
Supta Padangusthasana (Supine Hamstring Stretch)
This pose stretches the legs, feet, and toes, as well as the fascia, the connective tissue beneath the skin. Tight hamstrings can compress blood vessels and nerves, so gently stretching these muscles while focusing on slow, gentle breathing can improve blood flow and potentially reduce blood pressure.
- Lie on your mat or a rug on the floor with your spine aligned and legs close together. Draw your shoulder blades together, drop the tops of your shoulders away from your ears, and place your arms alongside your body with palms facing up.
- Bend one knee into your chest, then stretch that leg gently upwards. Use a strap or hold the back of your thigh, calf, or big toe.
- If comfortable, lift your head and chest off the floor as you straighten your leg, alternating between effort and relaxation. Keep your attention on your breath, avoiding strain.
Purvottanasana (Front of Body Stretch)
This pose challenges the upper body by lifting the torso off the floor from a sitting position. By creating ‘good stress’, you build resilience and confidence in your ability to handle challenges in unpredictable situations.
- Start in Dandasana (sitting upright with legs straight in front). If new to this, bend your knees and place the soles of your feet on the floor.
- Lean back slightly with a straight back and straight arms, placing your palms on the floor under your shoulders.
- Inhale, lift your chest, and as you exhale, push your hips towards the ceiling. If your legs are bent, you’ll create a tabletop position with your body.
- Take a few deep breaths, relaxing any unnecessary tension (e.g., in your face or jaw). Avoid flinging your head back—keep your chin slightly tucked.
- To exit, relax your hips back down and sit for a moment.
Marichyasana III (Seated Spinal Rotation)
Spinal rotation squeezes the abdominal organs, including the kidneys, which play a key role in blood pressure regulation. This pose helps you slow your breathing, which in turn can help reduce hypertension.
- Sit in Dandasana. Bend one leg, placing the foot in front of your buttock with the knee upright. Hold the shin with the opposite hand and place your other hand behind you.
- Focus on stacking your vertebrae, keeping your spine upright as you slowly exhale and rotate towards the bent leg.
- Inhale, filling the space between your vertebrae; exhale, emptying your core to rotate further. Let the exhalation be longer than the inhalation, moving gently and with attention.
Setu Bandha (Bridge Pose)
This slight inversion pose is stable and accessible. It gently elevates the heart above the head, opening the chest and countering stress-related postural tension. This can help alleviate stress, contributing to lower blood pressure.
- Lie on your back with knees bent, feet hip-width apart on the floor. Place your arms alongside your body with palms down, and draw your shoulder blades together.
- Inhale, and as you exhale, push your hips up towards the ceiling. Go as high as is comfortable, keeping your knees in line.
- To exit, slowly lower your spine back down, vertebra by vertebra.
Makarasana with Bhramari (Crocodile Pose with Bee Breath)
Lying on your front while focusing on your breath can make you acutely aware of how breath affects your body, encouraging relaxation and a more efficient breath. This allows the heart to work less strenuously.
- Lie on your front with legs slightly apart and feet flat on the floor.
- Place your elbows under or slightly in front of your shoulders, supporting your chin with your palms.
- Relax, inhale, and as you exhale, practise bhramari (humming like a bee), focusing on the sensation along your spine. Repeat for three to four breaths.
Balasana (Child Pose)
Balasana, similar to the foetal position, usually feels protective and safe. It stretches the spine, and the decompression upon exiting the pose can promote blood flow, reducing blood pressure.
- From a hands-and-knees position, sit back on your heels, bringing your chest onto your thighs and your forehead to the floor.
- Curl your arms around your body or rest your forehead on your fists if you feel pressure in your head. Alternatively, stretch your arms in front of you with elbows relaxed.
- Relax for a minute or more. If you cannot sit back on your heels, use a blanket to support the gap between your heels and buttocks.
Vajrasana (Diamond Pose)
This stable pose encourages inner stillness and can be used for meditation. Paying attention to your breath and allowing thoughts to come and go can reduce blood pressure, as demonstrated in many studies.
- From Balasana, sit up. Lean forward and position your feet wider than hip-width apart, rolling your calves outward.
- Sit between your lower legs with an upright spine. Rest your hands in your lap with palms up.
- Relax into this pose for up to five minutes.
Finally, focus on extending the exhalation in any pose. Longer exhalations create a relaxation response, reducing your overall stress load. If this practice can help even a few people, it’s worth considering and sharing widely.
Main – Photo by Patrick Hendry on Unsplash
