High blood pressure, also known as hypertension, is a chronic medical condition that is characterized by a high amount of pressure exerted by the circulating blood upon the walls of the blood vessels. It's hard to detect without medical diagnosis but can lead to a stroke, heart attack and death if left untreated. Fortunately, blood pressure can be lowered by yoga, a meditative set of exercises from India devoted to traditional physical and mental discipline.
Measurements
Blood pressure is measured by two different figures. Systolic pressure is the pressure exerted during your heart beat. Diastolic pressure is the pressure exerted between beats. Blood pressure readings are arranged in such a way that the systolic number is on top and the diastolic number is on bottom. Hypertension is formally diagnosed when blood pressure reaches at least 140/90 mmHg, or millimeters of mercury, the measurement of blood pressure levels.
Treatment
Depending upon its severity, treatment of high blood pressure may entail some combination of medication and lifestyle modifications, such as diet and exercise. Yoga tends to work as a potential treatment because of its ability to lower stress, and it is often quite challenging in its own way, promoting flexibility and endurance. This is just one type of exercise in a regiment that should also include aerobic activity and strength training, according to the American Heart Association.
Study
Very little research has been devoted to the effects of yoga upon hypertension. However, one 2007 study conducted by researchers from Yale University found that an adherence to yoga practices produced a mean systolic reduction of 19 mmHg and a diastolic reduction of 13 mmHg in hypertensive patients. These changes are associated with reductions in vascular death and overall cardiac risk. According to Dr. Ather Ali, the lead author of the study, "this review shows that there is some high quality scientific literature supporting the use of mind-body therapies as a treatment for hypertension, and the magnitude of effect is clinically significant."
Positions
The best yoga poses to perform are those that involve the forward bends, supine, sitting and inversion groups. In the supine position, the heart expends less effort pumping blood to the rest of your body. Presumably, this strengthens the heart and decreases vascular resistance, which is the resistance to circulation that must be overcome to push blood through the body.
Exercises
There are several yoga exercises that can be performed to lower blood pressure. The easy pose slows down metabolism and promotes tranquility. It's performed by sitting in a meditative state with your legs crossed. To perform the stand spread leg forward fold, spread your legs apart while standing and bend at a 90 degree angle with your hands clasped together. The wind relieving position begins with your body spread out on the floor on your back; raise a single knee toward your stomach, and then raise your head toward your knee. Finally, release and repeat with the other leg. The double leg raise also begins with your back on the floor; raise both legs straight into the air at the same time and, after a few seconds, lower them. The half spinal twist is performed by sitting on the ground; arch one leg over the other and twist your body in the opposite direction. Switch legs and repeat.
References
- National Heart, Lung and Blood Institute: High Blood Pressure
- American Heart Association: Physical Activity and Blood Pressure
- Medical News Today: Research Review Finds Yoga Beneficial In Reducing Hypertension
- "Journal of Physiology"; Abnormal Cardiovascular and Catecholamine Responses to Supine Exercise in Human Subjects with Sympathetic Dysfunction; 1995
- Dr. Armughan Riaz: Yoga Exercises for High Blood Pressure
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