high blood pressure is one of the most common problems today that endangers the health of many people. This condition refers to an unhealthy rise in blood pressure levels and can significantly increase the risk of previous illnesses and strokes.
high blood pressure occurs for a variety of reasons. Different diseases and your lifestyle play a big role in dealing with this problem. So by changing your lifestyle and giving up unhealthy habits, you can greatly prevent high blood pressure and its problems.
For example, you can increase your physical activity and mobility, manage your weight, Avoid stress and anxiety, eat healthy foods and get enough sleep. In today's post, we want to explore one of these strategies and see how we can treat high blood pressure by exercising. yoga is one of the exercises that can help increase body mobility, reduce stress and manage weight. Help treat high blood pressure. yoga and its exercises are suitable for most people and put a little pressure on the body. It does not matter if you are an athlete or a novice or a professional, in any case you can go to yoga and enjoy the unique benefits of this popular sport.
In this article, we have brought the top 9 yoga exercises to deal with They are useful with high blood pressure and several other diseases and problems. With the help of these exercises, you can have a healthier life and maintain your health. So stay tuned for more on these exercises.
The best yoga exercises for high blood pressure
exercises and movements under pressure put a little pressure on the body and have many health benefits. By doing these movements regularly, you can control your blood pressure and also help improve the function of your digestive system and other activities of your body.
you do not need special equipment to perform yoga movements and only use one Underwear you can exercise. The important thing is to have enough space, keep your surroundings quiet and also have the necessary equipment available.
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1. Bending forward in a quadriceps position
This movement can strengthen the strength and function of the buttock muscles and It also improves blood circulation. By leaning forward on all fours, you can engage your back muscles and increase the flexibility of your neck, buttocks, and inner thighs.
To do this, first sit on a yoga mat and place the soles of your feet. Stick them together. Keep your knees bent so that you are on all fours and your legs look like butterfly wings. Make sure the heel of the foot is as close to the pelvis as possible.
Now hold the toe of your foot with your hands, breathe, and sit up straight. Then exhale and press your knees to the ground. Slowly, keeping your spine straight, begin to bend at the hips and bring your ribs toward your legs. If your body has a lot of flexibility, you can use your forearms and elbows to apply pressure to the knees and bring the knees more to the ground. Be careful to move slowly and do not push too hard.
Try to go as low as possible and put your body under tension. Be careful to keep your spine straight and motionless. Also neutralize the pressure on the neck by keeping the chin down. Maintain this position, take 3 to 5 deep breaths, and then return to the starting position.
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2. Movement of the bridge
Movement of the bridge strengthens the muscles of the abdomen, hamstrings and buttocks. By doing this exercise regularly, you can reduce hip and back pain, strengthen your core muscles, and improve your blood pressure levels.
However, you may need more strenuous exercise to improve your blood pressure. They bend your back more, but the bridge movement still affects your blood pressure and has positive results. Apart from this, it puts a little pressure on the body and will be a very good option for those who are less physically fit or flexible.
In this movement, the muscles of the back and buttocks are stretched and softened. In addition, the pectoralis major, hamstring, transverse abdominal, and right abdominal muscles are involved and strengthened.
To perform this movement, first lie on the floor, keep your knees bent, and the soles of your feet flat on the floor. let the. Keep your arms close to your body and make sure your legs are as wide as your hips.
Now breathe in and gently press your abdomen and lower back to the ground. Then stick the soles of your feet to the ground, Press and lift your hips. you can also have more balance and support your body by pressing your hands and arms to the ground. Note, however, that the main pressure must be on the hamstrings, buttocks, and abdomen. you can also reduce the pressure on your neck by keeping your shoulders on the floor.
Keep your hips up and hold for a few deep breaths. Your chest, hips and knees should be in a diagonal line. Be careful not to raise your hips too much and do not arch your back.
Now exhale and slowly bring your spine and buttocks to the ground. Pause for a moment and keep your spine straight and motionless. In this position, the lower back should be slightly away from the ground.
Repeat this cycle 10 times, controlling the movement and taking deep breaths.
3. Leaning forward
This movement, in addition to lowering blood pressure and weight loss, can treat anxiety, It can also help with headaches and fatigue.
The following muscles are involved in the forward bending motion:
To perform this movement, first sit up, keep your back straight, and your legs in front of your body. Lie down. Bend the toes towards the calf, then bring the arms towards them and bend forward. Try to bring your chest towards your toes and stick your chin to your chest. In this position, you should feel pressure on the back of your legs and lower back. Maintain this position, take 3 deep breaths, and then return to the starting position.
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4. Bringing the head to the knee
The movement of bringing the head to the knee is the same as the previous movement, except that one must Bend your legs. With this movement, you can control high blood pressure well and also improve the process of digestion and brain function. In addition, by bringing the head to the knees, you can increase the softness and flexibility of the spine, shoulders, back, and groin. Engage your large back and improve their flexibility.
To move your head to your knees, first sit on the floor, stretch your right leg in front of you, and bring the sole of your left foot to your right thigh. Your body should be as if you were sitting on all fours but your right leg was outstretched.
Now place your left hand on your thigh and press your right hand to the ground. Breathe in, sit up straight, straighten your spine, and bend your upper body slightly so that your navel is just above your right thigh. Then exhale and bend forward at the groin at the same time. Make sure the main pressure is on the right thigh and do not put too much pressure on the buttocks.
Try to bend as much as possible and stretch the muscles. Be careful to keep your elbows out and your spine and neck straight when bending. When you hamstring, stretch your legs and back well and bend to the point where you do not feel discomfort or pain, pause for a moment and feel the spine stretch. Now exhale and try to go further and create more traction.
Stay in this position and take 3 deep breaths, then sit back and start. Now move your legs and do this cycle again.
5. Stretching your legs against the wall
This restorative yoga movement brings relaxation to your entire body. With this movement you can reduce stress and also lower blood sugar levels and blood pressure. In addition, stretching the legs on the wall is useful and effective for treating headaches, increasing energy and improving blood circulation.
The following muscles are involved in moving the legs to the wall:
- lower back
- upper forehead muscles
- back of neck
Let the soles of your feet relax on the wall and lean fully on it. Relax your legs and abdomen and take deep breaths to relieve any tension. you can put a folded blanket under your hips to feel more comfortable. Also, stick your shoulders to the ground to reduce the pressure on your neck. Extend your arms at your sides and keep your palms facing up.
you can maintain this position for as long as you wish. At first, you can stay in this position for 5 to 15 minutes and relax your body completely. you can do the same Move with the help of a chair to better fit your body. Putting your feet on a chair can put less strain on your body.
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6. Leaning forward while standing
Otanasana movement or leaning forward while standing relaxes the brain, Eliminates stress and fatigue and other psychological problems such as anxiety and also leads to better functioning of the kidneys, liver and gastrointestinal tract and digestion process. Apart from all this, it is a good exercise for dealing with high blood pressure.
When performing the Otanasana movement, you focus on the muscles of the spine, buttocks, hamstrings, quadriceps and pear-shaped muscles, and the tension in them. you will destroy.
To perform this movement, you must first stand up and gently bend your upper body from your hips. Now stretch your spine and let your head go to the ground. Keep your knees slightly bent. Then place your hands on the floor. you can also hold the opposite elbow with either hand, placing it forward or behind the thigh, or even on the back and waist.
Hold this position for a few seconds until the thigh muscles are well stretched. And strengthen the abdominal organs. This condition lowers blood pressure and gives you more relaxation. Doing this yoga exercise at the beginning of the day also wakes up and refreshes your body and prepares you for everyday life! Be compatible. For example, place a sturdy chair or object in front of you and place your hands on the floor instead of on the floor. Do not suffer from sciatica, blackheads or retinal detachment. Although this exercise is good for dealing with high blood pressure, it is best to consult a doctor before doing it and do lighter exercises first.
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7. Moving the dog upside down
In this movement, your body turns upside down and this position for the morning and increase Daily energy is very useful. In this state, your nervous system is regulated, blood circulation is improved, brain activity and function are strengthened, and your body is full of energy and a feeling of lightness.
In addition, moving the dog upside down can be a good exercise. Considered for the treatment of sciatica and fatigue. If your back has a problem and does not allow you to sleep or exercise well, and if it always leads to pain and fatigue, this move will be right for you. Doing this stretching movement longer or doing it repeatedly with other movements can be a good way to relieve back pain.
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To perform this movement, first plank, then move your hips up and back and straighten your spine. Keep. Now open the fingers of the hands and spread your weight between each hand. Your body should take the shape of the number 8. Finally, press the soles of your feet to the ground and lift up so that your leg muscles are stretched well. Maintain this position, take 3 deep breaths, and then return to the starting position.
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8. Baby Stretching Movement
This movement from the popular yoga exercise is a great option for stretching the buttocks and thigh muscles as well The joints of the pelvis and spine are considered. Stretching the baby is a relaxing exercise and controls high blood pressure. In addition, it can help produce insulin-producing beta cells and be a good way to fight diabetes. It can also reduce back and neck pain and relieve stress and fatigue.
The following muscles are involved in the baby's traction movement:
- Large serine muscle
- Caps and muscles that move the shoulders
- Straightening muscles of the spine
To perform the baby stretching movement, first stretch the legs and arms Lay on the floor and keep your hips up so that your body is shaped like the number 8 (like a dog training with its head down). Then kneel on the floor and open your knees.
Now straighten your spine, stretch and extend your arms forward. Place the upper body between the thighs, the abdomen should be on the thighs and knees, the big toes on the ground and the hips on the heels. Place your forehead on the floor and relax your neck, shoulders and arms and take a deep breath. Maintain this position, take 3 deep breaths, and then return to the starting position.
9. Shawasana or the movement of a corpse
This movement may not seem like much, and sometimes you are completely unaware of it. But the movement of the body is very useful for concentration and mindfulness, and it calms your whole body and relieves tensions. It also helps lower blood pressure and relax the body and mind, and is a good treatment for reducing pain, fatigue and insomnia.
This movement is usually done at the end of a yoga session to cool the body. And eliminate tensions. After the above exercises, it is better to go to the body movement to finish your exercise session.
To perform this movement, first lie on the ground on your back and keep your arms close to your body. With the palms facing up, spread your legs slightly wider than your hips, and place your toes on either side. Then relax your body and relieve any stiffness or tension inside the body. Now take deep breaths and let your body flatten on the floor and relax a lot. you can maintain this position for 10 to 20 minutes.
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Concluding remarksThere are many types of yoga, and each style involves specific exercises and techniques. Despite the differences between each style, yoga exercises in general have many benefits for the health of mind and body.
This exercise helps you deal with various diseases, improve flexibility and balance, strength Build muscle, improve the body's respiratory system, control your weight, ensure your cardiovascular health, prevent injuries, put your body in recovery, and improve brain function and treat problems. Help with mental illness. Apart from this, it is also a very good way to deal with high blood pressure.
In general, any exercise and physical activity can be considered an amazing way to fight high blood pressure. But the important thing is to go for light and appropriate sports and make sure you are fully compatible with them. yoga is one of those light sports that most people of all ages can do and enjoy. . It is best to see a doctor before starting these exercises and find out about your physical condition in consultation with him. Some exercises that involve bending your back or standing on your shoulders may not be suitable for people with high blood pressure. So you need to see if your body is compatible with these exercises.
If you have no problem doing yoga exercises, use this popular exercise to change your life and other problems besides high blood pressure and Control and even treat diseases!This article is for educational and informational purposes only. Be sure to consult a specialist before using the recommendations in this article. For more information, read the BingMag Meg Disclaimer .
Sources: Healthline, yoga Journal, India.com