8 Effective Yoga Mudras for High Blood Pressure

Key takeaways

• Embrace the wisdom of ancient practices combined with modern understanding to promote relaxation, balance, and overall well-being in your blood pressure management journey.
• Understand that yoga mudras for high blood pressure should complement, not replace, professional medical advice and treatment for hypertension. 
• Seek guidance from a qualified yoga instructor to maximize benefits.

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Introduction

Welcome to our blog, where we delve into the transformative power of yoga mudra for high blood pressure (BP).

Did you know that high BP stands as the foremost risk factor for cardiovascular diseases (CVDs) worldwide? 

• According to the Global Burden of Disease Study of 2021, it contributed to a staggering 10.8 million CVD deaths globally. 
• Interestingly, only about 12% of individuals with hypertension in India have their BP under control. This uncontrolled hypertension accounts for one-third of total deaths in India due to CVDs, including heart attacks and stroke. 

Research suggests that even a modest reduction in systolic BP can significantly lower the risk of major cardiovascular events. On average, a 5 mm of Hg reduction in systolic BP correlates with a remarkable 10% decrease in the risk of such events.

Join us in exploring how mudras can serve as an effective supplement to medical treatments for managing BP and promoting overall health and well-being.

What is yoga mudra?

Yoga mudras are symbolic hand gestures often practised during meditation, pranayama (breathing exercises), or asanas (yoga poses) in the ancient tradition of yoga. These gestures involve the positioning of the fingers and hands in specific arrangements, each with its symbolic meaning and purported benefits.

In yoga philosophy, mudras are believed to stimulate different parts of the body and influence the flow of energy (prana) within the body. They are thought to have therapeutic effects on physical, mental, and spiritual well-being.

Do yoga mudras work for lowering BP?

While the exact way yoga mudras lower blood pressure is still being studied, research suggests that yoga, in general, can help by reducing mental stress and restoring balance in the body's autonomic nervous system. It may also improve the sensitivity of the baroreceptors, which are important for regulating blood pressure. Additionally, yoga can influence hormone levels, such as renin, angiotensin, and adrenaline, which play a role in BP regulation. Moreover, it can enhance sleep quality, which is beneficial for overall health and blood pressure management.

In a study involving hypertensive individuals, practising yoga mudras led to significant reductions in both systolic and diastolic BP.

While mudra yoga shows promise in managing hypertension, it's crucial to view it as a complementary therapy rather than a replacement for professional medical guidance, diagnosis, and treatment of hypertension. 

Recommended mudra yoga practice in hypertension

1. Shanmukhi mudra 

• Place your index fingers on your eyes.
• Position your middle fingers near your nostrils.
• Place your ring fingers above your lips and your little fingers below your lips.

Benefits 

• Calms the mind and reduces stress and anxiety.
• Improves focus and concentration.
• Enhances self-awareness and mindfulness.

2. Brahma mudra

• Sit comfortably with both hands resting on your knees, palms facing upward.
• Form fists with your hands, wrapping your thumbs completely with your fingers.
• Keep the fists relaxed, without tensing your fingers excessively.
• Close your eyes gently to focus inward.
• Breathe deeply and rhythmically, focusing on the sensation of the breath.

Benefits

• Calms the mind
• Improves concentration
• Balances energy
• Enhances respiratory function
• Reduces stress and anxiety
• Promotes self-awareness

 3. Apan Vayu Mudra

• Place the tip of your index finger at the base of your thumb.
• Join the tips of your middle finger, ring finger, and thumb together.
• Extend your little finger outward.
• Hold this hand gesture while maintaining gentle pressure.

Benefits

• Relieves gas and bloating
• Relieves constipation
• Calms the mind
• Increases vitality

 4. Gyan mudra

• Join the tips of the index finger and thumb together.
• Extend the other fingers outward.
• Practice during pranayama and meditation sessions up to 30 minutes per day.

Benefits

• Enhances concentration
• Calms the mind
• Promotes wisdom
• Alleviates stress
• Boosts memory
• Balances energy

5. Aakash mudra

• Touch the tip of your middle finger to the tip of your thumb, while keeping the other three fingers extended and relaxed while keeping your palms facing upward. 
• Close your eyes, focus on your breath.
• Maintain the mudra for 5 to 15 minutes. 

Benefits

• Enhances communication
• Promotes clarity
• Increases creativity
• Expands consciousness
• Relieves tension
• Improves intuition

6. Vaayan mudra

• Join the tips of your middle finger and index finger to the tip of your thumb finger.
• Keep the other fingers stretched. 

Benefits

• Reduces anxiety.
• Enhances mental clarity and focus.
• Improves sleep quality.
• Relieves headaches.
• Boosts memory.

7. Pran mudra

• Join the tips of your thumb, ring finger, and little finger together.
• Keep the other fingers stretched out.
• Hold this hand gesture comfortably.

Benefits

• Boosts energy levels and vitality.
• Harmonizes the body's energy flow.
• Strengthens the immune system.
• Aids in digestion and nutrient absorption.
• Alleviates tiredness and fatigue.
• Calms the mind.

8. Surya mudra

• Sit comfortably in a meditation posture.
• Bend your ring finger to touch the base of your thumb.
• Press the thumb gently over the ring finger.
• Keep the other fingers straight and relaxed.
• Maintain this hand gesture for the desired duration.

Benefits

• Boosts metabolism and aids in weight management.
• Improves digestion and alleviates digestive issues.
• Reduces fatigue.
• Supports thyroid gland function.
• Enhances blood circulation throughout the body.

Conclusion 

‍In conclusion, yoga mudras for high BP offer a promising avenue for individuals seeking to manage and lower BP levels. It's essential to remember that yoga mudras should be viewed as complementary practices and not substitutes for professional medical advice and treatment. With dedication and mindfulness, these simple yet powerful techniques can be valuable tools in the journey towards better BP management and improved health.Additionally, I encourage readers to download the Aware Health Rewards app to set health goals, track progress, and stay on the path to a healthier life. Let's embark on this journey towards improved blood pressure management and better health together.

Also read: Top 9 Foods That Raise Blood Pressure

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About the Author
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Dr. Satish Madiraju, a renowned cardiologist is passionate about consumer heart health and is on a mission to prevent a million heart attacks. He shares his expertise not only on heart health but also on leadership, digital health, and improving patient experience.