.png)
Hypertension
Hypertension, or high blood pressure, affects about 30% of the world’s adult population and, if left uncontrolled, can lead to serious cardiovascular health issues, such as heart attack and stroke. Hypertension can develop gradually over time due to genetic or doshic constitution, lifestyle, and environmental factors or it can develop from an underlying medical condition. With no direct cure, it is important to develop a healthy lifestyle if you are at risk or have hypertension to be able to control it, and the sooner the better to try to prevent its severity.
Ayurvedic Lifestyle Changes
Through the Ayurvedic lens, hypertension is associated with
imbalances in the doshas, especially Pitta and Vata. Pitta dosha is associated
with heat, metabolism, and regulation of body function. Vata is associated with
movement and circulation. When these doshas are out of balance, conditions such
as hypertension can arise. Ayurveda looks at taking lifestyle and dietary
changes to help understand and manage hypertension.
The Ayurvedic protocol includes a holistic approach with the implementation of Ayurvedic
Massage & Bodywork, and Yoga Therapy tailored to the individual, into beneficial
lifestyle changes, including appropriate diet and natural remedies help control blood pressure.
A study conducted in 2021 in India researched these
implementations in 1,938 hypertensive patients. Each participant reported
systolic blood pressure above 140mmHg and diastolic blood pressure above
90mmHg. The diet and lifestyles advised from the study are depicted below:
The researchers measured blood pressure at baseline, 3 month, and 6 month intervals. They found a significant reduction in systolic and diastolic blood pressure from those following the advised diet and lifestyle from baseline to 3 months and then to 6 months as well. Dietarily, the reduced intake of oily, salty, sour, and spicy food items was found to be useful in managing hypertension. Likewise, lifestyle changes such as the implementation of Yoga Therapy was also useful in managing hypertension through its stress reducing and circulatory benefits.
The Yoga and Hypertension Connection
The previous study found Yoga was able to significantly
control blood pressure and at its core is a lifestyle modification and practice
that connects the body and mind, though synchronized breath and movement that
improves heart health by way of its stress reduction, and deep relaxation of
the body and mind that balances the cardiovascular system.
According to a study conducted in 2024, practices of Shatkriya,
Sharir Sanchalana, Surya Namaskara, Asana, Pranayama, Mudra, and Dhyana
are useful in managing hypertension.
Shatkriya
This is also called the six cleansing practices. This
cleansing focuses on the idea of regular internal cleansing that enhances the
functional capacity of the organs. For hypertension, the practice of Trataka
(concentrated gazing) and Jala Neti (nasal cleansing with warm saline
water followed by Nasya Oil and gargle) is recommended once a week.
Blood pressure, heart rate, anxiety, and depression have shown to reduce
engaging in these practices.
Sharir Sanchalana
These warm up exercises are used to loosen the body and
prepare it for the practice of Asana (Yoga Postures). By loosening, it
removes stiffness in the joints and muscles and improves blood
circulation.
Surya Namaskara
This practice is recommended for pre and stage 1
hypertension. This involves a series of dynamic Yoga Postures done in a
specific sequence, also called a Sun Salutation. Conducting this at a slower
pace helps create psychosomatic balance to aid controlling hypertension.
Asana (Yoga Poses)
Practicing poses with awareness and synchronized with breathing,
builds physical and mental strength by creating a state of restful alertness.
Blood pressure is regulated by controlled pressure on the kidneys and adrenal
glands, affecting secretions of hormones such as renin, angiotensin, and
adrenaline. Restorative Yoga and Shavasana (Corpse Pose) are more
effective at reducing blood pressure. Restorative Yoga induces relaxation with
supported stretches that release tension. Shavasana allows the body to
be mindfully still and reduces the load on the heart by enhancing
parasympathetic activity. Poses that involve forward bending, backward bending,
twisting, and meditative positions all release tension, calm the mind, and
clear emotional blockages. In particular, backward bending poses involve chest
opening that stimulates the heart chakra. Meditative positions slow down the
breath and heart rate that aids controlling hypertension.
Pranayama
This part of Yoga practice is focused on regulated breathing
practices. There are many forms of breathing that can be done, and many are
associated with slowing the breath to be most effective for lowering blood
pressure include those with a focus on lengthening exhalation, left nostril breathing
and alternate nostril breathing.
Mudra (subtle gestures)
This can be incorporated into Yoga Postures, Pranayama,
and Meditation or it can be conducted independently. This study utilized Apana
Vayu Mudra, the Mudra of the heart grounding, drawing the prana
downwards, helping to balance Prana Vayu, Shanmukhi Mudra utilized with Brahmari
Pranayama, and Gyan Mudra of wisdom, often used during meditation. These
have been found to reduce systolic and diastolic blood pressure. The
positioning of the fingers sensitizes nerves in the palm and wrist as well as
work on influencing the flow of prana and thereby circulation that influences
the cardiovascular system.
 |
| Apana Vayu Mudra |
 |
| Shanmukhi Mudra |
 |
| Gyan Mudra |
Dhyana
Concentration is the precursor to meditation and shown to
have significant effects in reducing blood pressure. Concentration or
meditation involves focusing on a word, sound prayer, or phrase. Open
awareness/mindfulness meditation emphasizes having a passive attitude on
intruding thoughts, emotions, or body sensations. It always calls for a return
to focus, and are able to slow down the mind, bringing relaxation, which in
turn stimulates the parasympathetic nervous system and regulates blood
pressure.
Overall, Yoga Practice reduces stress, enhances
parasympathetic activity, induces hormone secretions, improves sleep, and builds
muscular flexibility and strength that are all beneficial for those with
hypertension and managing their blood pressure.
At ChayaVeda we offer personalized programs for managing hypertension and lowering blood pressure.
Contact us to schedule.
https://pmc.ncbi.nlm.nih.gov/articles/PMC10989416/
https://www.sciencedirect.com/science/article/pii/S0975947621000681?via%3Dihub
https://www.cdc.gov/high-blood-pressure/data-research/facts-stats/index.html
