According to the Centers for Disease Control and Prevention Statistics Report, approximately 1 in 3 adults in America is in the prehypertension phase. This means that they are at high risk of developing hypertension. It is due to various factors, but most importantly, unhealthy lifestyle choices. Two recent studies show that Hatha Yoga can positively impact those who are already hypertensive or in the prehypertension phase. The heart-healthy lifestyle that yogis promote can help reduce blood pressure.
Two studies provide proof
Two primary studies were conducted to prove that Hot Yoga is a significant factor in balancing a person’s blood pressure. Ten people aged between 20 and 65 were chosen for the first Yoga Research Study. The systolic blood pressure of all participants was between 120 and 129. This is similar to the stage 1 hypertension range of 130 to 140 systolic and 80 to 89 for diastolic.
The other half of the participants did not receive any therapy. This was the only treatment the participants received within the six months before the start of the research. After 12 weeks, those who took hot yoga sessions three times a week reduced their systolic and diastolic blood pressures from 126 to 121, respectively.
In the Second Study, the analysts analyzed data from 49 trials with 3,517 participants with the same conditions as the first study. Participants were either taught Yoga or assigned to a group that did not do any physical exercise. The first group who did Yoga record a decrease in their systolic and diastolic blood pressures by approximately five mmHg throughout the study.
Blood pressure: Study findings
The two studies show that hot Yoga and Yoga generally do more for your health than reduce stress. Even though more research is needed to confirm these findings, there’s no doubt that the more you exercise, the less likely you are to develop high blood pressure.
According to Yin Wu, the lead researcher in the second study, Yoga is as beneficial or even better than aerobics. The average systolic blood pressure dropped by six mmHg when more emphasis was placed on relaxing and breathing exercises.
Yoga and high blood pressure: Cautions
Yoga can help control high blood pressure and prevent heart disease, but if someone already has hypertension, it is essential to exercise caution. A yoga therapist can help patients know what poses to avoid and what poses to perform. Avoid inverted poses such as headstand, handstand, and shoulder stand.
Yoga poses for high blood pressure
Many poses help control and lower blood pressure. Yoga asanas that are gentle and calm, combined with deep breathing, activate the parasympathetic nervous system (relaxation and repair) and shut down the sympathetic nervous system (fight or flight). Yoga seated poses, such as Bound Angle Pose or Head-to-Knee Forward Bend and Cobra Pose, can help lower blood pressure.
Yoga can lower blood pressure
Unhealthy lifestyle choices can also cause high blood pressure. According to the Centers for Disease Control and Prevention (CDC), the following behaviors may increase blood pressure.
* Consuming foods that are high in sodium but low in potassium.
Get enough physical activity
* Being obese.
Too much alcohol consumption.
A yogic lifestyle can be a great way to lower blood pressure. A yogic way of life does not encourage any of these unhealthy behaviors but instead promotes behaviors soothing to the heart and mind.
The conclusion of the article is
Many yoga teachers have said that Hatha Yoga can reduce blood pressure. These two studies will give you more confidence that Yoga can control your blood pressure. Before you begin, consult a physician or qualified healthcare provider to ensure you don’t need any modifications or additional precautions.