Harvard Health suggests gentle yoga with slow transitions and steady breathing, ending in relaxation, when blood pressure is a concern. This sequence avoids headstands, shoulder stands and breath-holding.

Practise safely

Never hold your breath, because holding it can raise blood pressure. Keep breathing smoothly.
Avoid headstand, shoulder stand and fast breathing like Kapalbhati.
Move slowly between poses; rest in child’s pose if you feel flushed or dizzy.
Keep taking prescribed medication and talk to your doctor.

The sequence

1. Mountain Pose with Breath

Tadasana · 1 × 45s

Builds steady posture and calm breathing.

Stand tall, feet together or hip-width apart.
Relax the shoulders and soften the face.
Breathe slowly through the nose; make each exhale a little longer.

2. Thunderbolt Pose

Vajrasana · 1 × 60s

A stable, calming seated pose.

Kneel and sit back on your heels (use a cushion if needed).
Keep the spine straight and hands on the thighs.
Breathe gently and evenly.

3. Alternate Nostril Breathing

Nadi Shodhana · 1 × 120s

Slow breathing helps the body relax.

Sit comfortably with a tall spine.
Breathe in through one nostril and out through the other, alternating.
Keep it smooth. Do not hold the breath.

4. Child’s Pose

Balasana · 1 × 45s

Restful and calming, and a good recovery pose.

Kneel, fold forward and rest the forehead on a cushion.
Arms by your sides or forward.
Breathe quietly.

5. Deep Relaxation

Shavasana · 1 × 240s

Harvard Health notes that breathing and blood pressure gradually drop in relaxation.

Lie on your back with arms and legs relaxed.
Close the eyes and let the breath become natural.
Stay still and let the body soften.

Home care & lifestyle

✦

Cut down on salt

Avoid salty foods and do not add salt to meals. This is one of the quickest ways to lower blood pressure.

✦

150 minutes of exercise a week

Brisk walking, cycling or swimming for 30 minutes, 5 days a week.

✦

Eat a balanced diet

Plenty of fruit, vegetables and wholegrains, with fewer processed foods.

✦

Reach a healthy weight

Losing weight if you are overweight lowers blood pressure.

✦

Check at home

A reading of 135/85 or higher on a home monitor counts as high. Keep a log to show your doctor.

Try to avoid

Drinking more than 14 units of alcohol a week
Lots of caffeine from coffee, tea or cola
Smoking

See a doctor if

Your home readings are often 135/85 or higher
You often have headaches or blurred vision
You have chest pain that comes and goes
You are 40 or over and have not had a check in 5 years

Get urgent help if

Sudden chest pain or pressure that does not go away
Pain spreading to the arm, neck, jaw, stomach or back
Chest pain with sweating, sickness, light-headedness or breathlessness

Yoga for High Blood Pressure