Best Yoga Poses for High Blood Pressure

As you may know, magnesium can naturally help lower blood pressure. But exercise can also be beneficial and as we’ll learn here, there are specific yoga postures for reducing hypertension.

Stress is one of the main causes of high blood pressure, clinically known as hypertension. High blood pressure is associated with cardiovascular disease and often referred to as “the silent killer”. But with yoga practice, it can be reduced and safely managed.

Here are the asanas that can help:

Baddha Konasana (Butterfly Pose)

Butterfly pose – photo published with permission from
  • Sit on the floor with erect spine and legs stretched outward. Now exhale and bend the knees, and pull the heels towards your pelvis.
  • Join the soles together and let the knees fall to the sides. Now, with the help of your hands, hold your feet and bring the heels towards the pelvis as close as you can.
  • Now keep holding the feet and press them against the floor. Inhale and start flapping the knees as butterfly flaps its wings.
  • Hold the pose for a minute and flap for another minute while breathing gently.

Virasana (Hero Pose)

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Hero pose – photo courtesy of
  • Begin with knees on the floor, an erect spine and hands resting on the thighs.
  • Make sure to place hips on the heels and keep the knees close to each other which widens the gap between the feet.
  • Now rest your hips in between the heels, and hold the pose for a minute.
  • For modification, you can take your hands back and place it behind the hips. Then slightly lift the torso and roll your back and form a soft arch. Hold the pose for a minute or two.

Adho Mukha Svanasana (Downward-Facing Dog)

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Downward dog – photo courtesy of
  • Start on all fours. With your body, form a table like shape.
  • Breathe in and lift your hips upward. Now align your elbows with knees, and create an inverted-V through your body.
  • Now press your hands against the floor and gently stretch the neck outward.
  • Keep the hands, shoulder, back, and legs straight, and let your inner arms touch the ears. Hold the pose for a minute.

Janu Sirsasana (Head-to-Knee Forward Bend)

Forward Bend Pose – photo courtesy of
  • Sit on the floor with an erect spine and crossed legs.
  • Now stretch your left leg out in front.
  • Then place the sole of the right foot against the left leg inner thigh.
  • Inhale and extend the spine. Sit straight. As you exhale, bend forward from the groin and put your forehead on the knees.
  • At the same time, hold the left foot with the hands and lock the fingers. If you can’t reach, use a towel or any cloth strap around the foot and hold both the ends.
  • You can feel the stretch, but don’t strain your spine. Hold the pose for a minute.
  • Release and repeat the same on the other side.

Supta Padangusthasana (Reclining Hand-to-Big-Toe Pose)

Reclining Hand to Toe Pose – photo courtesy of
  • Lie down straight on the floor with the legs together and hands resting beside the body.
  • Exhale and lift the left leg upwards. Let the left hand stretch above and press the shoulders against the floor.
  • Now hold the toes with your hand. If you can’t reach, wrap a cloth strap or towel around the foot and hold the ends with both your hands.
  • Relax and be comfortable. Hold the pose for a minute.
  • Release and repeat the same on the opposite side.

Complete the session in Savasana (Corpse Pose), lying flat on your back to put the mind and body at complete ease.

Join a yoga teacher training in Rishikesh to attain a deeper knowledge of the yoga sequences ideal for managing hypertension and other stress-related health conditions condition.

We always advise that you consult a doctor and a yoga expert before practicing if you have health concerns.

Author Bio – Manmohan Singh is a passionate Yogi, Yoga Teacher and a Traveler in India. He provides Yoga Teacher Training in India. He loves writing and reading books related to yoga, health, nature and the Himalayas.

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