While Yoga has incredible benefits to offer, the truth is there are some serious risks associated with some of the poses especially if you are contending with high blood pressure, heart issues or just physical limitations in general. It doesn’t mean you can’t practice yoga, but it’s definitely important to learn what to avoid so that you don’t incur any additional stress or pressure on your precious body.
Yoga poses to avoid when you have high blood pressure
In general: Complete or partial inversions; avoid Yoga poses that position the head below heart level especially when the practice or pose is vigorous.
Here some are examples:
- Salamba Sarvangasana (Shoulder Stand)
- Shirshasana (Head Stand)
- Adho Mukha Svanasana (Downward Facing Dog pose)
- Setu Bandhasana (Bridge or Spinal Lift pose)
- Paschimottanasana (Seated Forward pose)
- Uttanasana (Standing Forward Bend pose)
- Prasarita Padottanasana (Wide Leg Standing Forward Bend)
Having high blood pressure should not prevent one from doing Yoga. Rather, bring the heart center parallel to the floor instead of hinging forward at the hips to the point where your head drops below heart level. Think about creating a 90 degree angle at the hips in all poses that the instructor cues. Any forward folding poses, for example, should stretch to that 90 degree angle versus bending further.
Likewise, shoulder and headstands position the heart above the head. So try Legs up the Wall pose. This is a great modified version of an inversion pose that keeps the heart and head at mat level. You can even practice with one foot on the ground and repeating 10-20 breaths on each side.
This is especially key to take away; participants with blood pressure concerns should always keep at least one foot or leg on the floor when lying on their back. This will help avoid any spikes in your blood pressure. This is also a great tip for women who are in their 2nd and 3rd trimesters of pregnancy.
By understanding the degree of your health condition and by following the recommendations of a physician and a certified yoga instructor, one can still have a fulfilling Yoga practice. Be open minded to a wide range of Yoga poses, that when modified still offer you benefits of yoga, but keep you safe and gentle too.
