High Blood Pressure is now becoming an increasingly common problem. Research has shown that yoga intervention can lower blood pressure in patients with mild hypertension. Scientific review has supported Yoga therapy as a multifunctional exercise modality with numerous benefits. Yoga plays an important role not only in reducing high BP but it has also been demonstrated to effectively reduce blood glucose level, cholesterol level, and body weight2.
Yoga’s Benefits in Lowering Blood-Pressure
A meta-analysis has also found meditation and yoga to decrease both systolic and diastolic BP, which were within similar baseline ranges, and the reduction to be statistically significant4. In another study it was observed that a significant reduction in the heart rate occurs in the subjects practicing yoga. The systolic blood pressure was lowered to a highly significant level. The diastolic blood pressure was reduced significantly. This shows that yoga provides significant improvement in aging to reduce morbidity and mortality from cardiovascular diseases5.
Cat-Cow Pose To Lower Blood Pressure
In this article, we bring to you one specific Yoga pose i.e. the Cat-Cow pose, which can help in modulating blood pressure.
The Cat-Cow Pose (Bitilasana Marjaryasana) is a therapeutic pose for people who suffer from high blood pressure. It may help to promote digestion and quiet the brain, while also stretching the spine, shoulders, and backs of the legs.
Also, Read – Yoga For High Blood Pressure
How To Practice Cat-Cow Pose
- Get on your knees and place your palms on the floor, aligning the palms and knees.
- Inhale and elevate the neck, chest, spine, and tailbone.
- Exhale and pull the shoulder blades apart, bringing the chin down and in. The spine travels inwards and outwards in response to the movement of the breath, with the help of the shoulders and wrists.
- Do 12 cycles of inhalation and exhalation. To better massage your internal organs, keep an eye out for the lower abdomen stretch.
- If holding this pose for a long time is challenging, use blankets below the knees and palms for support.
References and Further Reading on Yoga and High Blood-Pressure
- Hagins, M., Rundle, A., Consedine, N. S., & Khalsa, S. B. S. (2014). A Randomized Controlled Trial Comparing the Effects of Yoga With an Active Control on Ambulatory Blood Pressure in Individuals With Prehypertension and Stage 1 Hypertension. The Journal of Clinical Hypertension, 16(1), 54–62. https://doi.org/10.1111/jch.12244
- Okonta, N. R. (2012). Does Yoga Therapy Reduce Blood Pressure in Patients With Hypertension? Holistic Nursing Practice, 26(3), 137–141. https://doi.org/10.1097/hnp.0b013e31824ef647
- Supriya, R., Yu, A. P., Lee, P. H., Lai, C. W., Cheng, K. K., Yau, S. Y., Chan, L. W., Yung, B. Y., & Siu, P. M. (2018). Yoga training modulates adipokines in adults with high-normal blood pressure and metabolic syndrome. Scandinavian Journal of Medicine & Science in Sports, 28(3), 1130–1138. https://doi.org/10.1111/sms.13029
- Blood Pressure Response to Meditation and Yoga: A Systematic Review and Meta-Analysis | The Journal of Alternative and Complementary Medicine. (2021). The Journal of Alternative and Complementary Medicine. https://www.liebertpub.com/doi/abs/10.1089/acm.2016.0234
- Devasena, I., & Narhare, P. (2011). Effect of yoga on heart rate and blood pressure and its clinical significance. Int J Biol Med Res, 2(3), 750-3.
- Siu, P. M., Yu, A. P., Benzie, I. F., & Woo, J. (2015). Effects of 1-year yoga on cardiovascular risk factors in middle-aged and older adults with metabolic syndrome: a randomized trial. Diabetology & Metabolic Syndrome, 7(1). https://doi.org/10.1186/s13098-015-0034-3