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Yoga flows

Yoga for high blood pressure: a 40-minute balanced practice

A 40-minute practice built like the yoga programmes that lowered blood pressure in trials: gentle poses with short holds, then slow breathing, then a long relaxation. Nothing goes head-down, you never hold your breath, and you get up slowly at the end. It adds to your treatment and walking; it doesn't replace them.

40 minBeginner14 movesA step · Firm cushionHip flexors · Back · Abs · Calves · Quads · Glutes
Follow along: a timer, a cue and the next move, one step at a time.

Poses (about 17 minutes)

  1. Easy pose (Sukhasana)1 min
    Beginner · Hip flexors, Back · 3D demoSit on a cushion, or on a chair. Let your breathing settleHarder: Pigeon preparation (Eka Pada Rajakapotasana prep)
  2. Breath reach5 breaths
    Beginner · 3D demoArms rise as you breathe in and lower as you breathe out, the out-breath longerHarder: Slow breathing (6 breaths a minute)
  3. Cat-cow8 slow waves
    Beginner · Back, Abs · 3D demoMove with your breath; head levelHarder: Half lord of the fishes (Ardha Matsyendrasana)
  4. Mountain pose (Tadasana)5 slow breaths
    Beginner · Calves, Back, Abs · 3D demoStand within reach of a wall if blood pressure medicines make you light-headedHarder: Tree pose (Vrksasana)
  5. Chair pose (Utkatasana)2 holds of 3 breaths
    Beginner · Quads, Glutes, Shoulders · 3D demoArms forward or hands on thighs rather than overhead. Breathe out as you bend; never hold your breathHarder: Revolved chair pose (Parivrtta Utkatasana)
  6. Warrior II (Virabhadrasana II)3 breaths each side
    Intermediate · Quads, Glutes, Adductors · 3D demoHands on hips if your arms tireEasier: Chair pose (Utkatasana)Harder: Extended side angle (Utthita Parsvakonasana)
  7. Triangle pose (Utthita Trikonasana)3 breaths each side
    Intermediate · Hamstrings, Adductors, Abs · 3D demoHand on your shin or a block, head level with your spine, looking down or aheadEasier: Wide-legged standing forward fold (Prasarita Padottanasana)Harder: Half moon pose (Ardha Chandrasana)
  8. Tree pose (Vrksasana)3 to 5 breaths each side
    Beginner · Glutes, Hip abductors, Calves · 3D demoHand on a wall; foot on the ankle or calfEasier: Mountain pose (Tadasana)Harder: Standing hand-to-big-toe pose (Utthita Hasta Padangusthasana)
  9. Glute bridge2 sets of 8
    Beginner · Glutes, Hamstrings, Abs · 3D demoBreathe out as you lift, in as you lower; no pause holding your breath at the topEasier: Pelvic tilt into bridgeHarder: Single-leg glute bridge
  10. Supine spinal twist (Supta Matsyendrasana)30 s each side
    Beginner · Back, Glutes · 3D demoKnees together, slow breathingHarder: Seated twist, bottom leg straight
  11. Reclining bound angle pose (Supta Baddha Konasana)2 min
    Beginner · Adductors, Chest · 3D demoCushions under the thighs; let your body be heavyHarder: Wide-angle seated forward fold (Upavistha Konasana)

Breathing (about 8 minutes)

  1. Slow breathing (6 breaths a minute)5 min
    Beginner · 3D demoRoll to your side and sit up. Breathe in for about 4 and out for about 6, gently, with no holdsEasier: Breath reachHarder: Crocodile breathing (prone diaphragmatic breathing)
  2. Alternate nostril breathing (Nadi Shodhana)3 min
    Beginner · 3D demoSlow rounds with no breath holds; skip it if your nose is blocked and keep breathing slowlyEasier: Slow breathing (6 breaths a minute)

Relaxation (about 12 minutes)

  1. Corpse pose (Savasana)10 min
    Beginner · 3D demoLie still, a cushion under your knees. At the end, roll to your side, pause, sit for a few breaths, then stand

Tips

  • In the trials, people practised 3 or more times a week for about 12 weeks; programmes with breathing and relaxation lowered blood pressure most.
  • Keep breathing in every pose. Holding your breath, or fast forceful breathing, pushes blood pressure up.
  • Leave out headstands, shoulder stands and long head-down holds while your blood pressure is uncontrolled.
  • Never stop or change a blood pressure medicine because you've started yoga; talk to your GP if your readings fall.
  • Get up slowly after lying down, especially if you take blood pressure medicines.
  • Keep walking or doing other aerobic exercise on most days: the NHS advises at least 150 minutes of exercise a week.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

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Questions people ask

How long does the yoga for high blood pressure: a 40-minute balanced practice take?

About 40 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A step, Firm cushion. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 6 of its 14 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.