5 Yoga Poses for Hypertension Relief

20 May 2025 Himalayan Yoga Academy

Himalayan Yoga presents an insightful article on 5 Yoga Poses for Hypertension Relief. Stress due to the hectic schedule in this fast-paced life causes the risk of numerous health issues. Hypertension or high blood pressure is among the top health issues people face. People should not neglect hypertension, as it increases the risk of heart disease and stroke. It is one of the prime causes of premature death worldwide. Yoga is one of the best natural methods to relieve hypertension, besides medical treatment and lifestyle changes. Some yoga poses for hypertension relief activate the parasympathetic nervous system. As a result, it reduces anxiety, improves blood circulation, and promotes mindfulness.

What is Hypertension?

Hypertension, or high blood pressure, is a chronic medical condition characterized by constantly raised pressure in the arteries. It develops over time and typically does not show noticeable symptoms on its own. Thus, health follow-up is necessary for proper monitoring.

Types and Causes of Hypertension

Primary and secondary are two types of hypertension. People suffering from primary hypertension are approximately. 90-95%, whereas the remaining 5-10% of people suffer from secondary hypertension.

Primary Hypertension Causes

• Unhealthy food consumption (salty, fatty, and processed foods)
• Physical inactivity
• Obesity or being overweight
• Chronic stress and poor sleep quality
• Smoking and alcohol or substance use
• Age, Genetics, or family history

Secondary Hypertension Causes

• Too much alcohol consumption
• Kidney diseases or hormonal disorders
• Obstructive Sleep Apnea
• Use of medicines such as Antidepressants, decongestants, birth control pills, anti-inflammatory drugs, etc.

Also Read: Yoga and Stress

5 Yoga Poses for Hypertension Relief

Here are 5 yoga poses for Hypertension Relief to integrate into your daily life for a stress-free and healthy lifestyle.

A. Sukhasana (Easy Pose) with Deep Breathing

Steps

• Sit on a mat with straight legs in front.
• Bend the right knee, and bring the right leg sole under the left thigh.
• Bend the left knee, and bring the left leg sole under the right thigh.
• Adjust yourself to sit at ease with a straight spine.
• Place your hands comfortably, palms facing up, on your knees.
• Relax and close your eyes.
• Breath slowly, inhale and exhale deeply through the nose.
• Beginners continue to stay for 3-5 minutes.
• Slowly open your eyes.
• Change the leg position after one session of 3-5 minutes.
• Open the eyes and release slowly.
• With practice, increase the time duration.

Sukhasana Benefits

1. Improves body posture and flexibility in the hips, knees, and ankles
2. Reduces stress and promotes relaxation
3. Parasympathetic nervous system activation regulates blood pressure

Sukhasana Cons

1. May cause discomfort in the hips or knees if seated too long.
2. Incorrect breathing technique can shoot up pressure.

B. Viparita Karani (Legs-Up-the-Wall Pose)

Steps

• Sit sideways next to a wall.
• Lie back and swing your legs up against the wall.
• Adjust your hips close to the wall.
• Let your arms rest at your sides.
• Stay for 5–15 minutes, breathing deeply.
• Slowly bend your knees and roll over to one side.
• Take a rest and get up gently.

Viparita Karani Benefits

1. Releases fatigue and lowers body pressure over time
2. Improvement in circulation reduces leg swelling
3. Eases stress and offers sound sleep

Viparita Karani Cons

1. Avoid those with lower back issues and extreme hypertension
2. Not recommended for females during menstruation

C. Ardha Matsyendrasana (Half Spinal Twist)

Steps

• Sit with legs extended on a mat.
• Take your right foot across your left knee.
• Place your right hand behind for support.
• Inhale and raise the left arm.
• Slowly twist and place your left hand on the foot.
• Bend your elbow and place your hand on your right shoulder (if you can’t touch the foot).
• Inhale to stretch, exhale to twist. Hold for 30 seconds and switch sides.
• In one sitting, practice it for only 2 to 3 minutes.

Ardha Matsyendrasana Benefits

1. Reduces excess body heat and calms the nervous system
2. Develops spinal flexibility
3. Purifies the internal organs and promotes digestion

Ardha Matsyendrasana Cons

1. Long or incorrect holding of breath can cause a rise in blood pressure
2. Avoid during pregnancy and for those with back issues and uncontrolled hypertension

D. Balasana (Child’s Pose)

Steps

• Kneel on the mat, big toes touching.
• Keep your knees wide apart.
• Sit back on your heels.
• Come to the table pose.
• Exhale and lower your hips to the heels.
• Lower your forehead on the mat.
• Keep your knees in a comfortable position.
• Stretch your arms in front, stacked under the forehead or alongside your body.
• Breathing slowly, hold for 1–3 minutes.
• Slowly inhale up, release, and get back to a seated position.

Balasana Benefits

1. Safe to practice for people with high blood pressure
2. Activates the parasympathetic nervous system, supporting blood pressure regulation  
3. Promotes deep, cooling breaths and keeps the mind calm

Balasana Cons

1. Avoid those with knee problems or hip tightness
2. This asana may raise cranial pressure in some hypertensive individuals

E. Setu Bandhasana (Bridge Pose)

Steps

• Lie down on the mat with your arms at your sides on the floor.
• Bend your knees and place your heels close to your butt.
• Hold your ankles, slowly inhale, and raise your hips toward the ceiling.
• Keep your hips level and engage your core to support your lower back.
• Breathe in the normal range, but deeply for 5–10 breaths or as your suitability.
• Exhale and slowly release the posture.
• Gently lower your hips down and lie on the mat.
• Relax in Shavasana.

Setu Bandhasana Benefits

1. Helps to lower stress and regulate blood pressure
2. Improves blood circulation and body posture
3. Encourages deep cooling breath and improves lung capacity

Setu Bandhasana Cons

1. Holding your breath for a long time can raise your blood pressure
2. Not suitable for people with neck or recent back injuries

Conclusion

Yoga is undoubtedly an effective tool to relieve hypertension with continuous mindful practice. These 5 Yoga Poses for Hypertension Relief prove beneficial for controlling blood pressure, as they encourage relaxation, better circulation, and a calmer mind. However, we advise consulting a doctor or trained instructor before practicing these asanas for a fruitful result.

Written By: Anjali B