Originally published 27th Agust 2014. Updated 30th April 2020.

Hypertension (commonly known as high blood pressure) is a common ailment nowadays, and if it’s not treated correctly, high blood pressure can cause damage to your body.

High blood pressure is dangerous and can lead to heart problems, as the heart is forced to work harder to pump the blood.

People who have high blood pressure need to try to bring it down to normal range. This is often done with medication and dietary changes, such as a reduced salt intake.

Dr. Dean Ornish has promoted the use of a holistic lifestyle (including yoga) to lower blood pressure and cholesterol naturally, and thanks to a new study, more people are starting to agree.

A study conducted by Dr. Debbie Cohen of the University of Pennsylvania shows a regular yoga practice can help lower one’s blood pressure.

This study tracked 58 women and men, aged 38 to 62, for six months.

Doing yoga two to three times a week was associated with an average drop in blood pressure readings from 133/80 to 130/77, the researchers said.

While the researchers failed to prove causation, yoga involves stretching, deep breathing, and stress management techniques, all of which can help lower blood pressure.

Here are the 6 most effective asanas for lowering blood pressure.

1. Corpse Pose

• Calms the mind.
• Helps reduce stress and anxiety.
• Lowers blood pressure

↞  Watch This Video ↠

Foundations of Yoga: Corpse Pose with Adriene

2. Standing Wide-Legged Forward Fold

• Calms the mind.
• Stretches the spine.
• Reduces the tension in the ribs and intercostal muscles.

↞  Watch This Video ↠

3. Seated Wide Angle Forward Bend

• Calms the mind.
• Stimulates the diaphragm, making it easier to breathe.
• Strengthens the spine.

↞  Watch This Video ↠

4. Child’s Pose

• Relaxes the abdomen muscles.
• Reduces tension in the diaphragm.
• Reduces stress.

↞  Watch This Video ↠

5. Plow

• Reduces anxiety and stress.
• Regulates blood pressure.
• Stimulates the diaphragm.

↞  Watch This Video ↠

6. Bridge

• Stimulates the thyroid.
• Reduces anxiety.
• Regulates blood pressure.

↞  Watch This Video ↠

Foundations of Yoga: Bridge Pose with Adriene

Regular practise of these asanas helps regulate blood pressure, although it’s unclear if this is because of the overall reduction in stress.

Do you use yoga to help keep your blood pressure in check? I’d love to hear your stories. Let me know all about it in the comments.