HIGH BLOOD PRESSURE High blood pressure (hypertension) is called the ‘silent killer,’ because you can have HPB (high blood pressure) for years without knowing it. An estimated 73 million Americans have high blood pressure. Having high blood pressure increases the risk of heart disease and stroke, especially when you have risk factors such as obesity, chronic stress, high cholesterol and a family history of heart disease. Positive life style changes to manage stress levels can go a long way to help you manage high blood pressure.


Yoga Solutions to Manage and Reduce Stress

All postures and exercises are best done on an empty stomach and in loose comfortable clothing.

• Play soft music if that helps you relax and set a timer for the exercises.

• The entire practice can be done in a chair or on the floor.

• You can do the Gentle Posture Series or the Mudra Meditation or both together

• If you can, do the practice 2-3 times a day – first thing in the morning and again before lunch and/or supper. Consistency will help you build healthy habits!

High Blood Pressure

Gentle Posture Series
Do the Series
Yoga Solutions for High Blood Pressure
Ah! Breathing - Keep your spine straight, comfortable and relaxed Relax your chest and shoulders. Place your hands on your knees or thighs. Inhale and lift your shoulders slowly toward your ears. Exhale with a gentle “Ah!” sound as your slowly and gently lower your shoulders. Continue for 1 - 2 minutes. This breathing technique releases tension, calms the nervous system and relaxes the body.


Yoga Solutions for High Blood Pressure
This is seated cat

Yoga Solutions for High Blood PressureThis is seated cow

Seated Cat - Place your hands on your knees, (thighs if in a chair). Inhale and flex the spine and pelvis forward, with the chest lifted and head in line with the spine. Feel a stretch along the front of the body. Hold the position while you take 3 to 5 long deep breaths.
Seated Cow -
Exhale, flex the spine and pelvis backward, straightening the arms. Feel a stretch along the shoulders and upper back. Hold the position while you take 3 to 5 long deep breaths.
Continue moving between Seated Cat and Seated Cow at an easy pace and rhythm for at least 30 seconds (you can work up to 3 minutes if you like). Then inhale and hold the breath in Seated Cat for a second or two. Exhale and hold the breath out in Seated Cow for a second or two. Inhale to center, relax the hands to the knees. Rest.


Yoga Solutions for High Blood Pressure Seated Side Stretch -– Inhale as you place your right hand on your waist and raise your left arm out to the side and up over your head. Exhale as you gently bend to the right. Inhale as you come up and reverse your arms (left hand on waist, right arm overhead). Exhale as you gently bend to the left. Continue to move from side to side at an easy pace and rhythm for at least 30 seconds. Then hold the Seated Side Stretch to the right for 3 breaths and then to the left for 3 breaths. Inhale to your starting position. Exhale and relax.

Yoga Solutions for High Blood Pressure Seated Twists -Inhale as you put your left hand on the outside of your right knee and your right arm on the seat (or back) of your chair. Exhale as you gently twist your whole body to the right. Hold the pose for 30 seconds. Breathe slowly and deeply. Inhale as you return to center. Exhale. Next, inhale as you put your right hand on the outside of your left knee and your left arm on the seat (or back) of your chair. Exhale as you gently twist your whole body to the left. Breathe slowly and deeply and hold the pose for 30 seconds. Inhale as you return to center.


Options for comfort and ease in Gentle Posture Series

• If you are sitting on the floor in a cross-legged position and your knees are higher than your hips, sit on folded blankets or a pillow so that your knees are at or below the level of your hips or sit with your back against a wall.
• If you are sitting in a chair, sit so that the bottoms of both feet are flat on the floor.

Mudra Meditation
Yoga Solutions for High Blood Pressure
Sit with a comfortable relaxed spine. Relax the chest and shoulders. Close your eyes or keep them slightly open with your gaze on the floor. Bring the tips of your thumbs to the tips of your index fingers and curl your other fingers into the palms of your hands (Chinmaya Mudra). Rest the backs of your hands on your knees of thighs. Hold the mudra for 2-5 minutes. Optional: Silently repeat the following affirmation, “ I release the past. I am at peace.” When you are ready, release the mudra and stretch your body in any way that your body needs to stretch. This meditation helps activates slow, deep belly (abdominal) breathing and calms the entire body/mind..