Hypertension, the medical term for high blood pressure, can be a major health challenge. As we age, our blood vessels become less elastic and/or narrower, thus putting more pressure on the vessel walls and creating hyper (too much) tension (pressure). Because hypertension is often present with few or no symptoms, it has sometimes been called the "silent killer." Left unchecked, high blood pressure damages arteries and kidneys. Even worse, hypertension is related to other high risk conditions such as strokes, heart attacks, Coronary Artery Disease (CAD), paralysis, and can be fatal. No one wants that! If a hypertensive person does experience symptoms (mild or pounding headache, dizziness, blurry vision, ringing in the ears), the symptoms might not be recognized as being caused by high blood pressure.
Now that we understand just how important it is to manage blood pressure, what should the "numbers" be? Several blood pressure readings need to be taken to determine if hypertension is present. An occasional high reading, perhaps as a result of racing through the medical building to make an appointment or even anxiety about an office visit, is no cause for alarm. Essential hypertension or primary hypertension can be caused by several factors: stress, injury, emotional disturbance, heredity, race, the weather, body weight, smoking, alcohol intake, and even how much salt or fiber is in your diet. Your and your doctor will work on managing not just one, but several of these factors to bring your blood pressure closer to ideal for you.
By definition, the standard for Stage 2 Hypertension is a reading of 160/100 or higher. Such a reading would require at least one (or perhaps two) medication to keep the pressure on the blood vessels lower. Stage 1 Hypertension is classified as a reading of 140-159/90-99, and frequently is managed with medication as well as life-style changes. Pre-hypertension is a reading of 120-139/80-89. Whether hypertension is evaluated as being at Stage 2, State 1, or Pre-hypertension--only a medical professional is equipped to determine what specific medications and life-style changes are needed.
All that being said, one important lifestyle change is exercise. Yoga is an ideal exercise for hypertension, as the discipline of yoga calms the nervous system, encourages deep and regular breathing, and promotes gentle circulation throughout the body. If you have hypertension, yoga is really, really good for you, but there are a few contraindications (or no-no's) for your yoga practice:
Don't spend too much time with your head below your heart. When in forward fold, for example, raise your head level with your chest, especially if you experience heaviness or throbbing in your head.
Stay away from extreme inversions. Leave the headstands for the bats and other animals with low blood pressure. Upside-down asanas aren't for you.
Don't practice breathing exercises (such as Breath of Fire)
that force rapid breathing. Instead, focus your pranayama practice on deep and profound breathing such as Alternate Nostril Breathing. You are trying to calm your nervous system; hypertensives are charged up enough as it is.
What are some asanas that are particularly recommended for hypertensives (or, in my case, just plain "hyper" people)?
Take life and your daily practice at a more relaxed pace. Try some restorative poses such as Legs Up the Wall, Reclining Bound Angle, and of course, Savasana. Spend some quality time in each of these poses. Get comfy with pillows, blankets, music that soothes you, turn the phones off for a bit, and enjoy each asana for ten minutes.
Using yoga as one of your lifestyle modifications will not only help you manage your blood pressure, it will become an essential part of your routine. Think of your yoga practice as some of the least expensive, yet effective, medication you can use. Thirty minutes everyday? That's worth your lifetime.
Until next week, namaste,
Nancy
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