DEEPIKA RATHOD
High blood pressure, or hypertension, is a common metabolic disorder and a silent health condition characterised by elevated blood pressure in the arteries. It’s a reversible condition in many cases, and individuals worldwide are successfully reducing their dependence on blood pressure medications by making simple lifestyle changes and dietary modifications.
One of the key contributors to high blood pressure is the narrowing and hardening of arteries due to plaque build-up, which forces the heart to work harder to pump blood efficiently to all functioning, cells, resulting in increased blood pressure. Additionally, the endothelial cells lining these arteries can become irritated over time, with excessive sugar and salt consumption, toxins, poor dietary habits, and unhealthy lifestyle choices, leading to inflammation and further constriction of the arteries.
Other common causes of hypertension include smoking, a sedentary lifestyle, being overweight, excessive salt intake (especially sea salt), high alcohol consumption, chronic stress, aging in an unhealthy body, genetic predisposition, etc.
Correct lifestyle changes and exercise plays a pivotal role in managing and improving BP. Regular physical activity helps to improve overall cardiovascular health.
However, when it comes to exercise that is particularly beneficial for hypertension management, yoga stands out as an excellent choice. Walking, gym, cardio, running, strength training are important for our body, but yoga offers a holistic approach to managing high blood pressure by addressing not only physical but also mental well-being.
Yoga’s focus on mindfulness, deep breathing, and relaxation techniques can significantly reduce stress, a common trigger for high blood pressure. Yoga postures and stretches enhance blood flow, promoting better circulation and helping arteries function optimally. Certain yoga poses and mindfulness practices can reduce inflammation in the body, potentially mitigating the irritation of endothelial cells within arteries plus its calming effect on the nervous system can lead to a lower resting heart rate, reducing the strain on the heart.
Yoga asanas (postures) that are beneficial for hypertension management include:
Savasana (Corpse Pose): It is a relaxation pose in which, the body and mind enter a state of profound calm, reducing stress and anxiety. This helps lower heart rate and blood pressure, contributing to better cardiovascular health.
Viparita Karani (Legs-Up-The-Wall Pose): By elevating the legs above the heart, it promotes improved blood circulation and venous return, reducing strain on the heart. This pose also induces relaxation, calming the nervous system and helping to lower blood pressure naturally.
Bhujangasana (Cobra Pose): Strengthens the spine and may help alleviate back pain, reduce blood pressure by stretching the chest and promoting relaxation. It enhances blood circulation, relieving stress and tension.
Adho Mukha Svanasana (Downward-Facing Dog Pose): Promotes blood circulation and reduces tension because this pose involves an inverted position that encourages blood flow to the brain and heart.
Anulom Vilom (Alternate Nostril Breathing): It is a yogic breathing technique that aids in reducing blood pressure by promoting relaxation and stress reduction. Its rhythmic, alternate nostril breathing calms the nervous system, lowering heart rate and reducing the body’s stress response. This leads to improved blood vessel function and blood pressure control over time.
(The writer is a chief nutrition officer (CNO) and lifestyle expert with Luke Coutinho Holistic Healing Systems (LCHHS))
