High blood pressure (hypertension) is a condition where the pressure of blood, in the vessels, is consistently higher than 140/90. Yoga is a total-body practice that includes physical exercise, breathing, and meditation. Yoga is an affective complement to an existing medical treatment plan. Do not try to treat your hypertension with yoga alone. As with any exercise, consult your doctor before incorporating yoga into your blood pressure management routine. The following sequence of restorative poses will induce a calm emotional and mental state and help reduce and control hypertension. Restorative poses use props to support the body, in lieu of yoga bolsters use household blankets, cushions and pillows.
Viparita Karani- Legs up the Wall
Place one or two folded blankets approximately five inches from the wall. Lie on your left side with your hips on the blanket and your buttocks against the wall. Turn over onto your back and extend the legs up the wall. Support the neck with a rolled blanket or cushion. Your legs should remain straight without forcing them. If they don't then move the blanket away from the wall until the legs stay straight while resting against the wall. Allow your arms to rest at your sides or on your belly. Relax into this pose for up to 10 minutes. To release the pose, roll onto your side and sit up.
Supta Baddha Konasana-Reclining Bound Angle
Place one or two folded blankets on the floor. Sit on the floor with your legs extended and lie back onto the blankets so that they support your middle back up to your head. If desired, place a rolled blanket or cushion under the neck to support the head. Bring the soles of the feet together and let your knees fall to the side. If the stretch on the thighs is too intense, place blankets or cushions under the knees for support. You can also put a cushion under the feet. The key is to make yourself as comfortable as possible and rest into the pose. Allow your arms to rest at your sides or on your belly. Relax into the pose for up to 10 minutes.
Arched Savasana -- Corpse Pose
Sit on the floor with your legs extended. Place a rolled blanket or cushion under your knees and another rolled blanket at your tailbone. Lie back onto the rolled blanket so that it supports your lumbar spine. Place a third rolled blanket, or cushion, under your neck to support the head. Allow your arms to rest at your sides or on your belly. Rest into this pose for up to 10 minutes.
