How Yoga and Meditation Help in Lowering Blood Pressure
1. Reduces Stress
When we’re under stress, hormones like cortisol and adrenaline rise, which in turn increases blood pressure.
Yoga and meditation help relax the body and naturally reduce these stress hormones.
2. Calms the Nervous System
Yoga and meditation activate the parasympathetic nervous system (the “rest and digest” system), which slows down the heart rate and helps bring BP under control.
3. Improves Breath Control
Pranayama practices like Anulom-Vilom, Bhramari, and Sheetali have a direct calming effect on the nervous system, helping to stabilise blood pressure.
Recommended Yoga Asanas and Pranayama for Blood Pressure
| Yoga Asana | Benefits |
|---|---|
| Shavasana | Deep relaxation for mind and body |
| Balasana (Child Pose) | Improves circulation and calms the nervous system |
| Vajrasana | Aids digestion and supports BP regulation |
| Setu Bandhasana | Strengthens the heart and improves blood flow |
| Pranayama | Benefits |
|---|---|
| Anulom-Vilom | Purifies nadis, balances blood pressure |
| Bhramari | Calms the mind and nerves |
| Sheetali/Sheetkari | Cooling breath helps relax the body and reduce BP |
How Long to Practise?
Practise 20–30 minutes daily, preferably early morning or evening on an empty stomach.
Start with 10 minutes, then gradually increase as you get more comfortable.
1-Week Yoga + Meditation Routine
📍 Time: Every morning 6:30 AM – 7:30 AM (or as per your convenience)
🧘 Place: Quiet, open, and well-ventilated space
Day 1: Starting with Mindfulness
Warm-up (5 mins): Deep breathing
Pranayama (10 mins):
Anulom-Vilom – 5 mins
Bhramari – 5 mins
Yoga Asanas (30 mins):
Tadasana – 2 mins
Vajrasana – 5 mins
Bhujangasana – 5 mins
Shavasana – 5 mins
Meditation (10 mins): Focused awareness with soft background music
Day 2: Flexibility and Stability
Pranayama (15 mins):
Sheetali – 5 mins
Anulom-Vilom – 10 mins
Yoga Asanas (30 mins):
Balasana – 5 mins
Setu Bandhasana – 5 mins
Trikonasana – 5 mins
Shavasana – 5 mins
Meditation (10 mins): Focus on the affirmation “I am healthy and peaceful”
Day 3: Energy and Balance
Breathing Exercise (5 mins)
Surya Namaskar (15 mins) – 4 rounds
Yoga Asanas (20 mins):
Vrikshasana – 3 mins
Pawanmuktasana – 5 mins
Vajrasana – 5 mins
Shavasana – 5 mins
Meditation (10 mins): Observe your breath and feel inner calm
Day 4: Spiritual Awakening
Pranayama (10 mins):
Bhramari + Anulom-Vilom
Yoga Asanas (30 mins):
Ardha Matsyendrasana – 5 mins
Mandukasana – 5 mins
Vajrasana – 5 mins
Shavasana – 5 mins
Meditation (15 mins): Chanting “OM” or silently repeating a peace mantra
Day 5: Body and Mind Detox
Breath Awareness (5 mins)
Yoga Asanas (25 mins):
Gomukhasana – 5 mins
Chakrasana – 5 mins
Balasana – 5 mins
Shavasana – 5 mins
Meditation (15 mins): Use a guided meditation app or calming instrumental music
Day 6: Refresh and Rejuvenate
Light Stretching (5 mins)
Surya Namaskar (10 mins) – 2 rounds
Yoga Asanas (20 mins):
Paschimottanasana – 5 mins
Vajrasana – 5 mins
Shavasana – 5 mins
Pranayama + Meditation (20 mins)
Day 7: Complete Rest and Gratitude
Breathing with calming music (5 mins)
Yoga Asana (15 mins): Any relaxing posture (as per comfort)
Meditation (25 mins): Gratitude meditation – feel thankful for your body and breath
Tips for Practice
Always practise on an empty stomach or at least 2 hours after a meal.
Wear loose, comfortable clothes.
Drink water slowly after your session.
Stay mindful of the connection between breath, body, and mind.
~Religion World Bureau
