Yoga for High Blood Pressure: 7 Research-Backed Poses + Breathing Techniques for Relief

According to the Centers for Disease Control and Prevention (CDC), nearly half of adults have high blood pressure, with a higher prevalence among men (50%) than women (44%). Known medically as hypertension, this silent condition can increase your risk of heart attack, stroke, and other serious health problems.

The good news? Alongside medical guidance, adding yoga for high blood pressure to your routine can make a meaningful difference.

If you’ve been wondering, “Is yoga good for high blood pressure?”, the answer is a resounding yes. Research shows that consistent yoga practice can lower systolic blood pressure by 3–8 mmHg, improve circulation, and calm the nervous system. Even better, yoga is gentle, adaptable for all ages, and can be practiced conveniently at home.

Continue reading to: 

• Learn 7 safe, beginner-friendly yoga poses for high blood pressure
• Breathing techniques proven to lower blood pressure
• Best yoga styles for managing hypertension 
• Expert-approved safety guidelines so you can practice with confidence 

Book a free 1-on-1 session with a certified instructor and experience the first-hand benefits of yoga for hypertension today!

The Science Behind How Yoga Helps Lower Blood Pressure

High blood pressure, or hypertension, is a reflection of how your cardiovascular system is coping with daily stress, diet, and overall health. Yoga can address all three.

Scientific Evidence That Yoga Works

Yoga isn’t just “stretching.” When it combines postures, meditation, and breathing techniques, it has a measurable effect on blood pressure:

• Studies report that people who practiced yoga with a breathing and meditation component experience a drop in both systolic blood pressure and diastolic pressure.
• Harvard Medical School study: Practicing yoga five times a week for 8 weeks led to significant blood pressure reductions in participants with hypertension.
• American Heart Association statement: Yoga is recommended as a complementary approach for lowering blood pressure, especially when combined with healthy lifestyle habits.

Why Yoga Helps Your Heart and Blood Vessels

Yoga impacts blood pressure through several key mechanisms:

• Reduces stress hormones: Yoga lowers cortisol, helping relax your blood vessels.
• Activates the parasympathetic nervous system: This “rest and digest” response slows heart rate and promotes relaxation.
• Improves arterial flexibility: Gentle stretching and breathwork enhance circulation.
• Encourages mindful breathing: Deep, slow breathing optimizes oxygen use and calms the cardiovascular system.

Why Breathing Exercises Are Crucial for Blood Pressure

Breathing practices (pranayama) are especially powerful for lowering blood pressure. Lengthening your exhale activates your parasympathetic nervous system, signaling your body to relax and allowing blood vessels to widen. This can result in immediate, measurable drops in blood pressure.

Want to experience this for yourself? Continue reading to discover proven and effective yoga poses and breathing techniques for high blood pressure!

7 Best Yoga Poses for High Blood Pressure Relief

These research-backed yoga poses are specifically chosen for their ability to calm the nervous system, improve circulation, and ease stress without placing strain on the heart: 

1. Easy Pose 
2. Cat-Cow Pose
3. Seated Forward Fold 
4. Bridge Pose 
5. Legs Up The Wall Pose 
6. Child’s Pose 
7. Corpse Pose

1. Easy Pose (Sukhasana) 

This pose promotes relaxation and a sense of well-being, helping to regulate breathing and lower blood pressure. 

1. Sit cross-legged on the floor or on a cushion.
2. Rest your hands on your knees, palms facing up.
3. Focus on deep, slow breathing.
4. Continue in this pose for 5 minutes. 

Safety Tip: Sit on a folded blanket if your hips are tight.

2. Cat-Cow Pose (Marjaryasana-Bitilasana) 

This gentle spinal flow improves circulation, reduces back tension, and encourages mindful breathing.

1. Start on hands and knees in a tabletop position.
2. Inhale, drop your belly, and lift your head (Cow Pose).
3. Exhale, round your spine, and tuck your chin (Cat Pose).
4. Repeat slowly for 1–2 minutes.

Safety Tip: Avoid jerky movements; keep transitions smooth.

3. Seated Forward Fold (Paschimottanasana) 

Forward bends quiet the mind and release tension in the back.

1. Sit with legs extended forward.
2. Inhale to lengthen your spine, exhale to hinge forward from the hips.
3. Rest your hands on the shins, ankles, or feet — wherever comfortable.
4. Hold for 1–2 minutes, breathing in the pose.

 Safety Tip: Keep knees slightly bent if hamstrings are tight.

4. Bridge Pose (Setu Bandhasana) 

This heart-opening pose strengthens the back, opens the chest, and supports healthy breathing.

1. Lie on your back with knees bent and feet hip-width apart.
2. Press into your feet to lift your hips.
3. Keep your chin slightly tucked to lengthen the neck.
4. Hold for 30 seconds to 1 minute.

 Safety Tip: Avoid straining; use a yoga block under the sacrum for support.

5. Legs Up the Wall (Viparita Karani) 

This gentle inversion promotes circulation, reduces swelling, and calms the nervous system.

1. Sit sideways next to a wall.
2. Swing your legs up while lowering your back to the floor.
3. Let your arms relax by your sides.
4. Hold for 5–10 minutes, breathing deeply.

 Safety Tip: Avoid if you have severe glaucoma or recent eye surgery.

6. Child’s Pose (Balasana) 

This pose calms the mind, relaxes the spine, and activates the parasympathetic nervous system.

1. Kneel on the floor with big toes touching, knees hip-width apart.
2. Sit back on your heels and fold forward, extending your arms in front of you.
3. Rest your forehead on the mat or a cushion.
4. Hold for 2–3 minutes with slow, deep breathing.

Safety Tip: Keep your knees wider if you have abdominal discomfort.

7. Corpse Pose (Savasana) 

This pose allows the body to deeply rest, lowering heart rate and blood pressure.

1. Lie on your back with your legs comfortably apart.
2. Place your arms alongside your body, palms facing up.
3. Close your eyes and focus on slow breathing.
4. Stay in this pose for 5–10 minutes, breathing with ease. 

Safety Tip: Use a pillow under the knees if you have lower back discomfort.

Not sure how to start? Sign up for a free trial and learn these poses with 1-on-1 guidance, real-time feedback, and cues on proper form and alignment. 

Yoga Breathing Techniques for High Blood Pressure

Yogic breathing techniques (pranayama) can directly impact your cardiovascular system. By slowing and deepening your breath, you activate your parasympathetic nervous system, which helps lower your heart rate and relax blood vessels.

A study found that 54% of participants practicing yogic breathing lowered their blood pressure by at least 5 points. These techniques are safe for beginners and can be practiced daily. 

1. Three-Part Breath (Dirga Pranayama)

This breathing exercise encourages full oxygen exchange, calms the mind, and relieves physical tension.

1. Sit comfortably in Easy Pose (Sukhasana) or on a chair.
2. Inhale deeply into your belly, then your ribcage, then your upper chest.
3. Exhale slowly in reverse: release from the chest, ribcage, then belly.
4. Keep the breath slow and steady.
5. Practice for 5-10 minutes every day. 

 Tip: Place one hand on your belly and one on your chest to guide awareness.

2. Extended Exhale Breathing

This technique lengthens the exhale, signals the body to relax, and can trigger immediate drops in blood pressure.

1. Inhale gently through your nose for a count of 4.
2. Exhale through your nose for a count of 8 (or longer, without strain).
3. Keep the breath smooth — avoid holding or forcing.
4. Practice for 5 minutes, especially before bedtime or during stressful moments.

Tip: If 4–8 feels challenging, start with 4–6 and gradually increase.

3. Alternate Nostril Breathing (Nadi Shodhana)

This breathing technique balances the nervous system and promotes deep relaxation without breath retention.

1. Sit comfortably. 
2. Using your right hand, close your right nostril with your thumb.
3. Inhale through your left nostril.
4. Switch fingers to close the left nostril, and exhale through the right.
5. Inhale through the right nostril, switch, and exhale through the left.
6. Continue slowly for several minutes.
7. Practice for 3–5 minutes daily.  

Tip: Avoid breath-holding if you have uncontrolled high blood pressure.

It’s best to combine one or more of these techniques with your daily yoga practice for optimal results. Even just 10 minutes a day of mindful breathing can improve your cardiovascular health over time.

To learn more breathing techniques under expert guidance, try this group class on Breathing and Meditation.

Which Yoga Style Is Best for High Blood Pressure?

If you’re new to yoga and managing hypertension, choosing the right yoga style is key. Some yoga practices are gentle and restorative, making them ideal for lowering blood pressure, while others may be too intense. Here are the most effective and beginner-friendly styles:

1. Gentle Hatha Yoga for Hypertension

Best for: Beginners who want slow, steady progress.

• Focuses on basic poses, breathing, and relaxation.
• Encourages mindful movement without strain.
• Builds flexibility and body awareness while keeping heart rate stable.

Learn more about Hatha Yoga in this detailed guide!

2. Restorative Yoga to Lower Blood Pressure

Best for: Deep relaxation and stress relief.

• Uses props (bolsters, blankets) to fully support the body in restful poses.
• Stays in each pose for 5–10 minutes to activate the parasympathetic nervous system.
• Ideal for evening practice to improve sleep and reduce nighttime blood pressure spikes.

Learn some calming Restorative Yoga Poses with Props here!

3. Iyengar Yoga for High Blood Pressure

Best for: Precision and safe alignment.

• Uses straps, blocks, and wall support for proper posture.
• Helps avoid strain by adjusting poses to individual needs.

4. Chair Yoga for High Blood Pressure

Best for: Anyone with limited mobility or balance concerns.

• Uses a sturdy chair for support during seated and standing poses.
• Perfect for office breaks or home practice without needing a mat.
• Modifications available for all fitness levels.

The safest approach is to begin with a gentle style and progress gradually under the guidance of a certified instructor.

It’s also best to avoid high-intensity styles like Power Yoga, Hot Yoga, or advanced inversions unless approved by your doctor. 

To make sure you practice safely and obtain maximum benefits from your practice, book a 1-on-1 session with an experienced coach!

Yoga for High Blood Pressure: Important Safety Guidelines

Yoga can be a powerful tool for lowering blood pressure, but safety comes first — especially if you’re new to the practice or have other health conditions. Follow these guidelines to ensure maximum safety and effectiveness.

• Move slowly: Avoid sudden position changes that can cause dizziness or spikes in blood pressure.
• Breathe naturally: Never hold your breath during poses or breathing exercises unless advised by a qualified instructor.
• Use props: Cushions, blocks, and straps can make poses more comfortable and reduce strain.
• Avoid:
  
  • Heated rooms or hot yoga, as high temperatures can increase heart rate and blood pressure.
  • Advanced inversions like Headstand (Sirsasana), Shoulder Stand (Sarvangasana), and Handstand (Adho Mukha Vrksasana).
  • Strong breathwork like Kapalbhati or Bhastrika, which involves rapid, forceful breathing.
  • Bandhas (energetic locks) and prolonged breath-holding.
  • Very strenuous sequences such as fast-paced Vinyasa or Power Yoga without modifications.
• Consult a doctor:
  
  • Before starting yoga, if you have uncontrolled high blood pressure or other cardiovascular issues.
  • If you experience dizziness, chest discomfort, or unusual shortness of breath during practice.
  • To discuss how yoga fits with your current medications and treatment plan.

If you’re unsure whether a pose or breathing exercise is safe for you, practice under the guidance of a certified yoga teacher.

At MyYogaTeacher, our certified instructors specialize in therapeutic yoga for cardiovascular health. They are skilled at creating personalized, safe yoga routines that deliver lasting results.

Take the first step today! Book your free 1-on-1 trial session with a certified yoga coach and get relief from high blood pressure!

Frequently Asked Questions 

Is yoga good for high blood pressure?

Yes. Research shows that yoga can lower blood pressure by an average of 3–8 mmHg. This effect comes from reducing stress hormones, improving circulation, and promoting deep relaxation. Yoga also supports overall heart health, making it an excellent complementary approach alongside medical treatment.

How often should I practice yoga for blood pressure benefits?

Studies suggest that practicing yoga about five times per week for at least 30–60 minutes can lead to noticeable improvements.

• Beginners: Start with 2–3 sessions per week, gradually increasing frequency.
• Tip: Consistency matters more than intensity. Gentle, regular practice is more effective than occasional intense sessions.

Can yoga replace blood pressure medication?

No. Yoga is a complementary therapy, not a substitute for prescribed medication. Always follow your doctor’s advice. Yoga can, however, enhance your treatment plan and may allow for reduced medication over time — but only under medical supervision.

What type of yoga breathing is best for high blood pressure?

The most effective techniques are:

1. Extended Exhale Breathing (e.g., inhale for 4 counts, exhale for 8).
2. Three-Part Breath (Dirga Pranayama).
3. Gentle Alternate Nostril Breathing (Modified Nadi Shodhana).

These methods activate the parasympathetic nervous system and calm the cardiovascular system.

Is chair yoga effective for high blood pressure?

Yes. Chair yoga for high blood pressure is a safe, accessible option for people with limited mobility or balance concerns. It allows you to practice gentle stretches, breathing, and relaxation without needing to get down on the floor.