How Yoga Can Help Improve Your Low Blood Pressure
Low blood pressure is a condition in which the blood pressure circulating in the arteries drops below normal levels, causing symptoms such as fatigue, dizziness, lightheadedness, and even fainting. Although not as dangerous as high blood pressure, low blood pressure also greatly affects the quality of life if not properly controlled. In addition to maintaining a healthy diet and adequate rest, practicing yoga is a natural and effective method to improve blood circulation, enhance overall health, and reduce symptoms caused by low blood pressure.
Yoga not only helps relax the body but also stimulates the nervous and circulatory systems, thereby naturally regulating blood pressure. Yoga poses that are especially suitable for people with low blood pressure focus on balancing the body, improving blood circulation to the brain and vital organs, and supporting increased muscle strength and flexibility.
In this article, we will introduce 7 simple but effective yoga poses, suitable for beginners and those who are familiar with yoga. These poses not only improve blood pressure but also bring a sense of relaxation and positive energy. Let’s learn and start your health journey through yoga!
6 yoga poses to improve low blood pressure.
1. Corpse Yoga Pose
Though this yoga pose is simple, it will help us relax the whole body, soothe the mind, and relieve internal frustrations. At the same time, it restores energy and gives the practitioner a refreshing feeling.
Proceed as follows:
- Lie comfortably on the mat, legs spread shoulder-width apart, arms parallel to the body.
- Close your eyes, rest, and focus on breathing evenly.
- Let your mind and body take a break from fatigue and stress, calm down, and restore energy.
- To get out of the pose, slowly shake your fingers and toes and do a few stretching movements of your arms and legs.
- Then turn your body to the side and gently push yourself to sit up.
Corpse Yoga Pose (Source: Internet)
2. Standing forward, bend Pose
The bent-over yoga pose is not only an effective yoga exercise to reduce fat but also helps promote better blood flow to the brain. It helps stretch the spine, firm the abdominal muscles, and support the digestive process.
Proceed as follows:
– Stand straight, arms relaxed, legs apart and parallel.
– Gently bend forward while exhaling, touching the floor with both hands.
– Balance your body by moving your hips and back. Try to press your chest against your legs, looking over your legs.
– Hold the position for 15–30 seconds, then place your hands on your hips and slowly stand up.
Standing forward, bend pose (Source: Internet)
3. Bridge Pose
The bridge yoga pose helps gently stretch the back and legs while reducing stress. It reduces feelings of anxiety and headaches and is even one of the most effective therapies to reduce high blood pressure.
Proceed as follows:
Start by lying on your back. You can fold a scarf and place it under your shoulders to protect your neck. Bend your knees and place your feet on the floor so that your feet are as close to your buttocks as possible.
Exhale and lift your hips off the ground. The knees and feet form a straight line perpendicular to the floor. Tighten your elbows. Hold your arms straight up on either side of your waist.
Breathe regularly in this position. Hold for a moment. Inhale as you lower.
Bridge Pose (Source: Internet)
4. Sitting position with extended legs.
This is a movement that focuses on stretching the leg tendons close to the buttocks, supporting a more positive split position.
Proceed as follows:
– Sit on the floor, legs wide open. Slowly lower your upper body to the floor, contracting your abdominal muscles. Slide your hands along to your legs or slide on the mat above your head.
– Try to lie face down as low as possible, and hold the position for 5 breaths.
5. Baby pose
Baby’s pose not only has the effect of resting and switching between positions but also helps relax the body and relieve stress and fatigue after busy working hours. Therefore, most of the time, this movement is usually done at the end of a workout session or whenever you need to rest to recover.
This exercise helps massage and tone the abdominal organs and acts as an excellent stimulant for digestion while also calming the mind.
The process is as follows:
– Warm up by kneeling on the floor and sitting on your heels. When you feel comfortable, open your knees and hips. Breathe evenly.
– Bend forward between your thighs. Expiratory. Notice that your head and toes touch the floor, and your neck relaxes.
– Slowly open your hips and relax between your thighs.
– Stretch your arms straight forward, palms facing down, or you can also stretch your arms straight back, along your back, palms facing up.
– Relax your shoulders. Feel the weight of your shoulders, your belly relaxing on your thighs.
– Hold the pose for about 30 seconds to 1 minute or longer, depending on your ability.
– Relax, breathe evenly, and slowly lift your body to return to the prepared position.
Baby pose (Source: Internet)
6. Plow pose
This pose often helps tone the buttocks and abdominal muscles, cure back pain, and enhance digestive activity. In particular, this is a position that allows the practitioner to lift the heart higher than the head, supporting blood circulation, balancing blood pressure, and keeping the spirit excited.
Proceed as follows:
– Nằm ngửa và đặt hai tay ở hai bên cơ thể, lòng bàn tay hướng xuống dưới. Ấn chặt bằng lòng bàn tay và cẳng tay để tạo đòn bẩy nâng chân lên 90 độ và dừng lại.
– Sau đó nâng mông lên và sử dụng cơ bụng để đưa chân lên qua đầu cho đến khi ngón chân chạm sàn phía sau đầu. Giữ chân thẳng.
– Khóa các ngón tay và giữ thẳng cánh tay.
– Hông thẳng hàng với vai, lưng không cong hoặc nghiêng quá nhiều
– Khi vào tư thế, không quay đầu nhìn xung quanh phòng vì điều này có thể nguy hiểm cho cổ của bạn. Giữ cổ thẳng và nhìn lên.
– Do cơ hoành bị nén, bạn có thể gặp khó khăn khi thở trong khi tập. Cố gắng giữ nguyên tư thế này trong khoảng 5 nhịp thở sâu.
– Để thoát ra, trước tiên đặt cánh tay xuống thảm, lòng bàn tay hướng xuống dưới. Thả tay ra, nâng chân lên và từ từ hạ từng đốt sống xuống thảm.
Plow pose (Source: Internet)
Advice from experts: Optimize the benefits of yoga for people with low blood pressure.
In addition to performing appropriate yoga exercises, people with low blood pressure should pay attention to the following advice from experts to achieve the best results and ensure safety during exercise:
Scientific nutrition
Supplement enough water: Drinking enough water every day (about 2-3 liters) helps maintain stable blood volume, preventing dehydration that causes low blood pressure.
Regarding nutrition, you should eat a balanced diet. Add more foods rich in protein, vitamin C, and B vitamins, such as eggs, meat, fish, cereals, dairy products, etc.
Increase your intake of green vegetables and fruits rich in vitamins, minerals, and fiber. These foods, such as asparagus, beans, citrus fruits, green vegetables, apples, and pomegranates, can help improve cardiovascular health and stabilize blood pressure.
Limit processed foods: Processed foods often contain a lot of salt and unhealthy fats, which can increase blood pressure and harm your health.
Stay away from alcoholic beverages and caffeine, which can cause dehydration and a sudden drop in blood pressure.
Get enough sleep and manage stress.
Get 7-8 hours of sleep each night. Sleep helps the body recover and regenerate energy while also helping to stabilize blood pressure.
Practice relaxation techniques such as meditation, yoga exercises suitable for people with low blood pressure, and listening to relaxing music. These techniques can help reduce stress and anxiety, which can lower blood pressure.
Seek support from friends, family, or a mental health professional to help you manage stress.
Monitor your blood pressure regularly.
Measure your blood pressure at home: Use a home blood pressure monitor to monitor your blood pressure regularly, especially before and after yoga practice.
Record your results: To track changes and evaluate the effectiveness of your yoga practice, record your blood pressure readings.
Report to your doctor: If your blood pressure does not improve or shows signs of abnormality, report to your doctor for advice and adjustment of your treatment plan.
Consult your physician.
Before starting: Consult your doctor to get advice on exercises that are suitable and safe for your health condition.
Regularly: Visit your doctor regularly to check on your general health and evaluate the effectiveness of your yoga practice.
If there are any unusual signs: If you experience any unusual symptoms during yoga practice, stop immediately and consult a doctor.
Conclusion
Low blood pressure is no longer a constant concern if you know how to listen to your body and choose the right improvement method. Yoga, with solid scientific evidence, has proven itself to be a powerful “assistant” in the journey to balance blood pressure and improve overall health.
It is undeniable that yoga brings you a balance of health, both physical and mental, helping you enjoy life more fully.
Don’t let low blood pressure prevent you from enjoying life. Start your journey to discover yoga today! Find a suitable class, a dedicated teacher, and practice persistently. Combined with a healthy diet and a scientific lifestyle, you will soon feel the positive changes that yoga brings.