Masha Liokumovich 12/10/22 Masha Liokumovich 12/10/22

Can Yoga Lower Blood Pressure? Here's What You Need to Know

If you're one of the millions of Americans who has high blood pressure, you might be looking for ways to lower it. You might have heard that yoga can help.

But how?

Yoga can help lower blood pressure by promoting relaxation and reducing stress. Yoga poses, such as the Corpse pose, can help to release tension from the body and mind.

Breathing exercises, such as Alternate Nostril Breathing, can also help to reduce stress and promote relaxation. Give it a try and see how it goes!

Some forms of yoga may be more beneficial than others when it comes to managing hypertension.

For example, Hatha Yoga focuses on slow and steady movements as well as deep breathing exercises – both of which can help relax the body and mind and promote better circulation throughout the body.

Similarly, Kundalini Yoga includes breath work along with mantra chanting and meditation – all practices that have been shown to help reduce stress levels (which can in turn help lower blood pressure).While more research is needed to confirm exactly how effective yoga is at reducing blood pressure specifically, there is certainly evidence to suggest that it can be helpful in managing hypertension overall.

In addition to promoting relaxation and helping reduce stress levels, regular practice of yoga has also been linked with improved sleep quality, increased energy levels, reduced inflammation throughout the body.

What Is Yoga?

Yoga is an ancient Indian practice that involves physical, mental, and spiritual discipline. The word “yoga” comes from the Sanskrit root yuj, which means “to yoke” or “to unite.” Yoga is often described as a union of the body, mind, and spirit.

Yoga can be practiced in many different ways, but generally includes the following elements:

Asanas: Physical postures or poses that are designed to promote physical health and well-being.
Pranayama: Breath control exercises that are intended to improve respiratory function and promote relaxation.
Meditation: A practice that is intended to quiet the mind and promote inner peace. Yoga has many benefits, including improved flexibility, strength, and balance; increased muscle tone; improved respiration, energy, and vitality; and a calm mind. Yoga can also help to lower blood pressure and reduce stress.

The Different Types of Yoga

There are many different types of yoga, each with its own benefits. The most popular type of yoga in the western world is Hatha yoga, which focuses on physical postures or exercises, known as "asanas".

Vinyasa yoga is also a very popular type of yoga. It means "breath-synchronized movement", so this style emphasizes flowing through different poses with your breath.

Iyengar yoga is one of the more physically demanding types of yoga. It emphasizes precise alignment and use props to help you perfect each posture before moving on to the next one.

Bikram hot yoga is a 26-pose practice performed in a room heated to 105 degrees Fahrenheit (40.6 degrees Celsius), which allows for deeper stretching while helping detoxify muscles and organs.

Kundalini yoga is often described as more spiritual than other types of yoga because it focuses heavily on breathing exercises (pranayama), mantra chanting, and meditation.

No matter what type of yoga you choose, you are sure to experience the many benefits that yoga has to offer.

Key Takeaway: Yoga can help lower blood pressure by reducing stress and promoting relaxation.

Other Health Benefits of Yoga

Yoga is more than just a trendy workout; it has real health benefits that can improve your life.

Though often thought of as a way to improve flexibility, yoga can also help reduce stress and anxiety, improve heart health, and even improve your quality of sleep.

If you're looking to improve your health in a natural way, yoga is a great option. Read on to learn more about the benefits of yoga and how it can help you live a healthier life.

Yoga has been shown to have numerous other health benefits in addition to lowering blood pressure.

These include:

* Reducing stress and anxiety. * Improving heart health.

* Increasing flexibility and range of motion. * Improving quality of sleep.

Yoga is a great way to improve your health in a natural way. If you're looking to reduce stress, improve heart health, or just get a better night's sleep, yoga can help.

Give it a try and see how it can improve your life.

Key Takeaway: Yoga has many benefits, including reducing stress and anxiety, improving heart health, and increasing flexibility.

How to Get Started with Yoga

1. Start by finding a class or tutorial that feels right for you.

There are so many different types of yoga out there, and it can be overwhelming trying to figure out which one is right for you. But don't worry, there's definitely a class or tutorial out there that's perfect for you.

Just do some research and find one that looks like a good fit. At Vibrant Yoga, we come on-site to your home at your convinience to offer private one on one yoga sessions that is tailored to your goals.

2. Once You've Found a Teacher You're Comfortable With, Make Sure You Have the Proper Equipment.

You don't need a lot of fancy gear to do yoga, but you will need a mat, and perhaps some other props depending on the type of yoga you're doing.

3. One of the Best Things About Yoga is That You Can Do It Anywhere, So Don't Be Afraid to Practice in Your Own Home.

If you don't feel comfortable going to a class just yet, reach out to us and we come on-site to you to offer private tailored session

4. Remember to Be Patient With Yourself.

Yoga is not about being perfect, it's about finding peace and relaxation.

5. Have Fun!

Yoga is supposed to be enjoyable, so make sure you're finding classes and tutorials that you like and that make you feel good. If you're not enjoying yourself, then you're not getting the most out of yoga.

So find what you love and stick with it!

Key Takeaway: Yoga can be a great way to lower your blood pressure, but it's important to find a class or tutorial that feels right for you and to be patient with yourself.

FAQs in Relation to Can Yoga Lower Blood Pressure?

Which yoga is best for lowering BP?

There is no definitive answer to this question as different people will respond differently to different types of yoga. However, some research suggests that hatha yoga may be effective in lowering blood pressure.

Does daily yoga lower BP?

Some research suggests that yoga may be beneficial for lowering blood pressure, so it is possible that daily yoga could lower BP for some people.

Conclusion

So can yoga lower blood pressure?

It's a question that many people ask, especially those who are looking for natural ways to manage hypertension.

While there is no one-size-fits-all answer to this question, the evidence does suggest that yoga can be helpful for some people in lowering their blood pressure. There are a number of different types of yoga, and each has its own unique approach and benefits.

Vibrant Yoga is based in Chicago and serves the Chicagoland area as well as virtually anywhere with practical tools and guidance to individual wellness for a healthier lifestyle. We offer on-site & virtual yoga, meditation & wellness workshops to individuals and companies. We envision a world where every individual, employee, and business owner has the freedom and resources to maintain vibrant health that positively impacts their mental and physical well-being.

Masha Liokumovich 2/14/22 Masha Liokumovich 2/14/22

Genetics Aren't Everything. Get To The Heart Of Your Health

It is difficult to find the “heart” in the midst of all we do. We are a whirlwind of activity, barely stopping to consider what affects genetics and the way they interact with our quality of life.

The heart is an incredibly powerful and resilient muscle in our bodies that pumps blood every single second of the day. Although genetics do play a part in whether or not you develop any heart issues, it is more likely due to your lifestyle choices and daily habits that pose a greater threat to the health of your heart.

While heart disease is the number one killer in the United States, your heart is greatly affected by lifestyle choices. This includes how much you move every day, stress levels, food and drink choices and your general outlook on life.

So how can we be more self-aware of our lifestyle decisions and how this affects our heart and wellbeing?

Let’s break it down with 6 lifestyle tips that can have a positive effect on your heart and overall health.

6 Ways To Make Sure Your Lifestyle Promotes A Healthy Heart

1) Eating A Healthy Diet
Have you ever heard the phrase that your diet is the best medication you can give yourself? Well, it’s true. A healthy diet is your best weapon against illnesses. Incorporating a diet that includes nutrient-rich foods that have vitamins, minerals, fiber over nutrient-poor foods with high amounts of trans fats will positively impact your overall health and reduce your chances of getting cancer or diseases.

2) Getting 8 Hours of Sleep Every Night

Why is it so important to aim for 7-8 hours of sleep every night? Getting enough sleep is just as important for your health as it is to eat a balanced diet and exercise daily. Sleep deprivation can put your heart and safety at risk. When you do not receive enough sleep, you put yourself at risk for negative health effects, such as increased risk of heart disease, depression, weight gain, inflammation, and sickness.

3) Exercise Regularly
Often when we think of exercise that will positively affect our health and lifestyle, our minds are filled with sweaty gyms and grueling exercises. However, this is not the case, as research has shown that 150 minutes per week of moderate-intensity physical activity can help lower blood pressure, lower cholesterol and keep your weight at a healthy level. And something IS better than nothing.

4) Practice Yoga and Meditation

Yoga and meditation have been proven to boost not only your heart, but your overall well being. In addition, this practice has also been proven to reduce the risk of heart attack. You might be wondering how? A regular practice of yoga helps build inner strength, relieve stress, lower blood pressure and induce better sleep. Yoga and meditation also reduce levels of cortisol in your body, which is known to put your health at risk.

5) Limit Alcohol
Drinking too much alcohol can raise your blood pressure and increase your chances of getting heart disease, stroke and cancer. Overconsumption of alcohol also contributes to irregular heart beats, obesity, alcoholism and increased suicide rates.

6) Quit Smoking

We all know that smoking has zero benefits to our health, but how what are the benefits to quitting smoking entirely? According to the CDC, quitting smoking is one of the most important actions people can take to improve their overall health.

Quitting smoking can:

Improve health status and enhance quality of life.3
Reduce the risk of premature death and can add as much as 10 years to life expectancy.3
Reduce the risk for many adverse health effects, including poor reproductive health outcomes, cardiovascular diseases, chronic obstructive pulmonary disease (COPD), and cancer.3

We understand that change is never easy. However, with preventable measures and the mindset to take action, your heart and body will thank you for years to come.

Ready to take action?

Check out more free health and wellness resources on our blog and youtube channel.

Vibrant Yoga is based in Chicago and serves the Chicagoland area as well as virtually anywhere with practical tools and guidance to individual wellness for a healthier lifestyle.

We offer on-site & virtual yoga, meditation & wellness workshops to individuals and companies. We envision a world where every individual, employee, and business owner has the freedom and resources to maintain vibrant health that positively impacts their mental and physical well-being.

Bibliography

1) Leech, Joe. “10 Top Benefits of Getting More Sleep.” Healthline, Healthline Media, 6 Jan. 2022, https://www.healthline.com/nutrition/10-reasons-why-good-sleep-is-important#The-bottom-line

2) 3 Ways Meditation Can Help Your Heart, Body and Mind, Pennmedicine.org, https://www.pennmedicine.org/updates/blogs/health-and-wellness/2020/april/3-ways-meditation-can-help-your-heart-body-and-mind.

3) “Benefits of Quitting.” Centers for Disease Control and Prevention, Centers for Disease Control and Prevention, 23 Sept. 2020, https://www.cdc.gov/tobacco/quit_smoking/how_to_quit/benefits/index.htm#:~:text=improves%20health%20status%20and%20enhances,(COPD)%2C%20and%20cancer.

4) “Lifestyle Changes for Heart Attack Prevention.” Www.heart.org, American Heart Association, https://www.heart.org/en/health-topics/heart-attack/life-after-a-heart-attack/lifestyle-changes-for-heart-attack-prevention

5) “Smoking and Your Heart.” National Heart Lung and Blood Institute, U.S. Department of Health and Human Services, https://www.nhlbi.nih.gov/health-topics/smoking-and-your-heart#:~:text=Over%20time%2C%20quitting%20also%20will,death%20from%20other%20chronic%20diseases.