Yoga for Hypertension: How It Works & Poses to Try

Six in 10 adult Americans have a chronic disease according to the Centers for Disease Control and Prevention (CDC). Four in 10 have two long-term conditions, if not more (1). While heart disease, diabetes, and cancer are common chronic health issues, so too is hypertension. Learn more about this condition, as well as how yoga can help.

What Hypertension Is

Hypertension is another name for high blood pressure. High blood pressure is defined as having a systolic blood pressure (the top number) of 130 mmHg or above, or a diastolic blood pressure (the bottom number) of 80 mmHg or higher. 

There are two stages of hypertension:

• Stage 1: systolic blood pressure of 120-129 mmHg or diastolic blood pressure of 80-89 mmHg

• Stage 2: systolic blood pressure of 140 mmHg or higher or diastolic blood pressure of 90 mmHg or higher

Almost one-half of all adults either have hypertension or are on medication for it according to the CDC. Only one in four have their hypertension controlled.

When hypertension is left untreated, it increases the risk of heart disease and stroke. It can also damage the kidneys and lead to vision issues. Finding a way to get—and keep—blood pressure in the healthy range (120 mmHg/80 mmHg) is critical for avoiding these issues. One option is yoga.

How Yoga Affects Blood Pressure 

There are many mechanisms by which yoga can positively impact blood pressure. One is that it induces relaxation. Long periods of stress can cause blood pressure to elevate. If this stress is not resolved, blood pressure may remain high. Yoga helps both the body and mind relax, enabling you to let stress go. This allows high blood pressure levels to return to normal.

Another mechanism is its impact on circulation. High blood pressure and poor circulation go hand in hand. What improves blood flow? Yoga. During intense yoga sessions, blood volume increases. According to a 2019 mini-review, yoga also aids in the formation of new capillaries (2). This enhances blood circulation, getting oxygen and other nutrients to more areas of the body.

Yoga can also improve blood pressure by aiding in weight loss. A 2021 study compared the effects of Hatha yoga and Vinyasa yoga on weight (3). After six months, both groups lost roughly the same amount (between 3 and 4 kg, or 7 to 9 pounds). Thus, researchers concluded that yoga helps with weight loss, regardless of style.

What Research Says About Yoga for Hypertension

Several pieces of research have looked specifically at yoga’s impact on hypertension. One was a systematic review of 17 studies (4). This review noted that blood pressure was significantly reduced after a yoga intervention. 

It also added that an effective intervention must include 3 things: postures, meditation, and breathing. This reinforces the importance of breathing techniques when the goal is lower blood pressure. Incorporating the meditative aspect of yoga is critical too.

The review further reported that yoga has a “modest but significant effect” on both systolic and diastolic blood pressure. A 2021 study found the same (5). This trial involved 121 people with hypertension. One half engaged in a yoga practice. The other half served as a control.

After 90 days, the group practicing yoga lowered their systolic and diastolic blood pressure. The hypertensive patient group exposed to yoga reduced their systolic blood pressure by roughly 7.66 mmHg more than the control. The difference in their diastolic blood pressure was around 3.86 mmHg.

Some research suggests that the benefits of yoga on hypertension may vary based on age. This was the case in a review of 13 studies, some of which were controlled trials (6). It noted that meditation helped decrease blood pressure in people over the age of 60. For those under 60, yoga was better for this effect.

Which Style of Yoga Is Best for Someone with Elevated Blood Pressure?

The answer to this question isn’t the same for everyone. Instead, it depends on what is causing the blood pressure to be elevated. This helps determine which styles of yoga may provide the best results.

If stress is the issue, for instance, Hatha yoga may be a good choice. Restorative yoga is another to consider. Restorative yoga helps relax the body. It also helps give the nervous system a reset.

If there are circulation issues, a faster style of yoga might be better. Vinyasa is considered a more intense yoga style. This is because you flow from one yoga posture to the next. Ashtanga is more physically demanding too. 

Research has also found blood pressure benefits with hot yoga. One study involved 10 men and women. Each participant was between 20 and 65 years of age (7). One-half did three weekly hot yoga sessions for 12 weeks. The other half did no yoga. The hot yoga group reduced their blood pressure level. There was no change in the non-yoga group. (On a side note, those practicing yoga also reported lower levels of perceived stress.)

The key is to make sure the yoga chosen incorporates meditation and breathing exercises. If it doesn’t, it may not be as effective for reducing blood pressure.

Also, before choosing a yoga style, someone with hypertension should get approval from their healthcare provider first. This helps ensure that the type chosen is safe for their condition. 

13 Yoga Poses Good for Reducing High Blood Pressure

If you practice yoga at home, you can create your own workout by including poses good for blood pressure reduction. Here are some to consider, and how they work:

1. Bound Angle pose – boosts circulation

2. Bridge pose – boosts circulation

3. Child’s pose – promotes relaxation

4. Corpse pose – promotes stillness

5. Downward Facing Dog pose – boosts circulation

6. Head to Knee pose – promotes calmness

7. Hero pose – promotes calmness

8. Lateral Arc pose – increases blood flow to the muscles in the pec area

9. Plow pose – promotes calmness

10. Posterior Stretch pose – promotes calmness

11. Seated Forward Bend – promotes calmness

12. Standing Forward Bend – reduces stress and promotes calmness

13. Twist pose – promotes relaxation

These yoga poses can help promote healthier blood pressure levels. That’s in addition to all of the other benefits of this practice. Yoga promotes flexibility and muscle strength. (The latter is a good reason to add yoga to your strength training routine.) Practicing regularly also helps you sleep better and boosts your mood. 

Other Ways to Prevent and/or Manage Hypertension

Some people require medication to manage high blood pressure. Lifestyle modification can also provide positive results, potentially even preventing hypertension altogether. Healthy habits that are good for blood pressure, in addition to regular physical activity, include:

• Losing excess weight

• Following a low-sodium diet

• Getting adequate sleep

• Quitting smoking

• Limiting alcohol intake

• Reducing stress

While the American Heart Association shares that some people with elevated blood pressure have symptoms such as sweating, headaches, and feelings of nervousness, this isn’t always the case (8). For many, this health issue is symptomless. So, it can also be helpful to monitor blood pressure regularly, especially if it has been high in the past or if there is a family history of hypertension.

If you’d like to teach yoga—helping your students with blood pressure reduction—the ISSA Yoga & Wellness Academy offers a Yoga 200, a Yoga Alliance approved yoga teacher training course. This online course covers everything from how to break down a yoga pose to ways to build a successful yoga business. You also gain access to a live instructor, providing more personalized support.

References

1. Centers for Disease Control and Prevention. (2022, December 13). Chronic diseases in America. Centers for Disease Control and Prevention. Retrieved March 30, 2023, from https://www.cdc.gov/chronicdisease/resources/infographic/chronic-diseases.htm 

2. Panjeta*, E., Panjeta, M., Dervišević, A., & Ćorić, J. (2019, September 3). Effect of yoga exercise on circulatory system. Journal of Yoga and Physiotherapy. Retrieved March 30, 2023, from https://juniperpublishers.com/jyp/JYP.MS.ID.555726.php 

3. Jakicic, J. M., Davis, K. K., Rogers, R. J., Sherman, S. A., Barr, S., Marcin, M. L., Collins, K. A., Collins, A. M., Yuan, N., & Lang, W. (2021). Feasibility of integration of yoga in a behavioral weight‐loss intervention: A randomized trial. Obesity, 29(3), 512–520. https://doi.org/10.1002/oby.23089 

4. Hagins, M., States, R., Selfe, T., & Innes, K. (2013). Effectiveness of yoga for hypertension: Systematic review and meta-analysis. Evidence-Based Complementary and Alternative Medicine, 2013, 1–13. https://doi.org/10.1155/2013/649836 

5. Dhungana, R. R., Pedisic, Z., Joshi, S., Khanal, M. K., Kalauni, O. P., Shakya, A., Bhurtel, V., Panthi, S., Ramesh Kumar, K. C., Ghimire, B., Pandey, A. R., Bista, B., Khatiwoda, S. R., McLachlan, C. S., Neupane, D., & de Courten, M. (2021). Effects of a health worker-led 3-month yoga intervention on blood pressure of hypertensive patients: A randomised controlled multicentre trial in the Primary Care Setting. BMC Public Health, 21(1). https://doi.org/10.1186/s12889-021-10528-y 

6. Park, S.-H., & Han, K. S. (2017). Blood pressure response to meditation and yoga: A systematic review and meta-analysis. The Journal of Alternative and Complementary Medicine, 23(9), 685–695. https://doi.org/10.1089/acm.2016.0234 

7. Temps up, blood pressures down in Hot yoga study. American Heart Association. (2019, September 5). Retrieved March 30, 2023, from https://newsroom.heart.org/news/temps-up-blood-pressures-down-in-hot-yoga-study?preview=3445 

8. What are the symptoms of high blood pressure? www.heart.org. (2022, December 2). Retrieved March 30, 2023, from https://www.heart.org/en/health-topics/high-blood-pressure/why-high-blood-pressure-is-a-silent-killer/what-are-the-symptoms-of-high-blood-pressure