High Blood Pressure and Inversions

High Blood Pressure and Inversions

The practice of Yoga poses (Hatha Yoga) offers tremendous health and wellness benefits, but certain health conditions require important modifications and omissions of specific asanas. High blood pressure is a serious health condition that generates many possible contraindications especially in Yoga postures that invert the head below the level of the heart.

High blood pressure (or hypertension) is the occurrence of abnormally high arterial blood pressure at resting state. High blood pressure can result from a variety of factors but is commonly associated with atherosclerosis (a common arterial disease in which raised areas degeneration and cholesterol deposits form on the inner surfaces of the arteries), poor dietary habits, lack of physical activity, and high proportions of body fat.

High blood pressure is a result of arteries having poor blood flow. This resistance to flow requires the heart to pump more vigorously in order to circulate the blood (oxygen and nutrients) to all the cells of the body. This extra effort placed on the heart has a wearing effect on heart tissues and places a greater amount of fluid pressure against the walls of blood vessels.

How Does High Blood Pressure Affect Yoga Poses?

When we invert the body such that the head is below the level of the heart, there is a tendency for blood to pool into the head. This pooling of blood into the head greatly increases when one also elevates the lower body and legs above the level of the head. When we do Yoga poses and other forms of exercise, there is an increased demand for oxygen by muscle cells.

The way that the body meets this increased demand for oxygen is by increasing heart rate and blood flow. So if we invert or place the head below heart-level during Yoga poses and other exercises, not only is there a pooling of blood in the head, there is elevated blood flow and pressure coming into the cranial region.

Normally, the body is adapted to handle blood pooling and mild pressure in cranial blood vessels. But if one already has elevated blood pressure at resting states, the sudden inversions in Yoga can add to the elevated blood pressure, thus generating pressure that is enough to damage delicate blood vessels in the brain. In severe cases, high blood pressure combined with inversions may cause blood vessels to hemorrhage.

Another area of awareness required, when high blood pressure is present, is the process of breathing. When one holds the breath while doing heavy exertion, blood pressure dramatically increases. This contraindicating effect is called the Valsava Maneuver. Many people are familiar with hearing fitness trainers saying “breath out” during the exertion stage of an exercise repetition.

Again, this breathing pattern not only keeps a steady flow of oxygen moving to the tissues but also has physiological benefits in preventing negative pressure occurring in heart and brain tissues. Therefore, when one has high blood pressure, holding the breath in Yoga poses or holding the breath in specific pranayama (breathing exercises) should be avoided.

If you have concerns about having high blood pressure, consult your physician. If you are diagnosed with high blood pressure, make certain you tell every Yoga teacher with whom you practice. Your Yoga teacher can then offer the appropriate modifications and variations in Yoga postures and pranayama.

Poses to Avoid When One Has High Blood Pressure

In simple terms, avoid Yoga poses that position the head below heart level especially when the practice or pose is vigorous. Here are examples of complete and partial inversions:

  • Salamba Sarvangasana (Shoulder stand)
  • Shirshasana (Head Stand)
  • Adho Mukha Svanasana (Downward-facing Dog)
  • Setu Bandhasana (Bridge or Spinal Lift pose)
  • Uttanasana (Standing Forward Bend)
  • Prasarita Padottanasana (Wide Leg Standing Forward Bend)

Having high blood pressure should not prevent one from doing Yoga. By understanding the degree of the health condition and by following the recommendations of physicians, one can still have a fulfilling Yoga practice with a wide range of Yoga poses.



4 Yoga Poses to Unlock Emotions

4 Yoga Poses to Unlock Emotions

Have you ever felt upset without being able to clearly identify why? It’s not unusual for someone to struggle with identifying what exactly is concerning them.

You may need some time and space to process how you’re feeling and, what

  • if anything – you want to do about it. If ignored, this type of disconnect from a person’s sense of self can cause stress, internal conflict and negatively effect relationships.

Breathing, meditation and taking time to slow down can often help provide clarity and a better connection to a person’s sense of self. You can find this through a regular yoga practice and incorporating the following four asanas into a sequence:

Pigeon (Eka Pada Rajakapotasana)

From downward facing dog, step the left knee through your center and towards your left wrist. Slowly drop the left leg down while moving the foot towards the right hip. Lower on to your mat, keeping both hips parallel. If this is uncomfortable, you can prop up the hip and pelvic muscles by placing a block or blanket under the left hip. Adjust the alignment on the back leg to ensure it’s not falling over to either side. It should be lengthening directly out of your hip rotator. If having the back leg straight is uncomfortable to you, keep a slight bend in the knee. The left foot can stay close to your hip, or if it’s available to you, you can gently extend it forward, keeping the foot flexed. Begin to fold forward and lower the torso to a height that is comfortable to you, maybe bending through the elbows and resting your forehead on the back on your hands.

Pigeon is a fabulous hip opener pose and engages your sacral (Swadhishthana) chakra. Hips are a part of the body where people often hold tension, especially women. Pigeon pose opens both the hip flexors (located on the front of your body) and the hip rotators (located on the back of your body). It can also help release tension in the lower back. In advance versions, a person can simultaneously practice shoulder and chest openers while in this pose.

The awakening of the sacral chakra in your lower belly will help connect you to your emotions, relationships and creativity. Take time in this pose to notice any sensations you feel in your body and breathe into those areas. Focusing on your breath, allow yourself to feel grounded and safe while in this pose. Let it serve as a reminder that everything will be alright.

Stay low and long in this pose for 10-20 breaths on each side.

Wheel Pose (Urdhva Dhanurasana)

Lying on your back, bend your knees with the soles of your feet flat on the mat and inch your heels a little closer to your hips. Take your hands behind your head, bend through the elbows and place the palms of the hands on the mat, directly under the shoulders, fingertips facing towards your body. Lift the hips as you press into your hands and feet. Press through the upper thighs as you shine your heart upwards.

The Wheel pose is great for allowing yourself to feel vulnerable as it awakens your heart (Anahata) chakra. Releasing the neck and dropping the gaze in this pose will help you to see things differently, maybe give you a new perspective on life. It is especially helpful while mending a broken heart and will encourage you to fill yourself with love, gratitude and appreciation.

Remember to breathe slowly and deeply as your lungs naturally begin to work harder for you. Feel your chest expand and heart soar.

For a less intense variation, enter your Mini Bridge pose.

Work your way up to staying in wheel pose for a minute at a time, for up to three times.

Wisdom Pose (Balasana)

Kneeling on your mat, bring your knees together and sit your bum back your heels. Fold your chest over your thighs and relax your neck, dropping your gaze down and closing the eyes. Place your arms down and back by your side, palms facing up, and release into your shoulders.

This variation of Child’s Pose offers all the same benefits that Child’s does, including balancing your sacral (Swadhishthana) chakra, but this variation allows the shoulders to relax a little bit deeper. It also allows more openness to your thoughts as your stretch the crown of your head towards the front of your mat, inviting your crown (Sahasrara) chakra to open. While resting in this humble and still pose, notice thoughts as they come and go, inviting wisdom and creativity.

If performed with an open mind, the full-body, gravitational pull of Balasana can induce a great sense of physical, mental and emotional release.

Continue to deepen the breath and hold for about a minute.

Supported Corpse (Salamba Savasana)

Take a bolster or roll up a blanket and tuck it under your knees. Lay flat out on your back, on your mat, letting your feet flop open to your sides and hands resting down by your sides, palms facing up. Feel a soft release into the lower spine. Close the eyes, and begin to focus on the natural rhythm of your breath.

This pose will help you relieve stress and bring peace to the mind. Your body should feel relaxed as you take your practice inwards, silently experiencing gratitude and acceptance. If you find tears streaming down your face, let them fall. This is a relaxing and releasing pose – both physically and mentally.

It is suggested a person stay in this pose five minutes for every 30 minutes of practice.

Practice these asanas in your own way, noticing what’s right for you and your body. Become aware of how you feel in them and let your natural energy guide you to your answers. You may be surprised at what surfaces when you can unlock your emotions through the practice of yoga.

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