Best yoga poses, recommended by experts, to control blood pressure, calm your mind in summer

Prolonged stress can lead to high blood pressure (HTN) and cognitive decline. Yoga and pranayama offer relief and provide various health benefits. Yoga helps regulate blood pressure and improve cognitive function, while Pranayama may enhance memory, concentration, and cognitive abilities.

Research indicates that high blood pressure can change the brain's blood vessels, contributing to cognitive decline. HTN is closely linked to cognitive issues, including dementia and Alzheimer's disease. Paras Sharma, Yoga practitioner and choreographer, Mumbai, says "Cooling asanas provide physical relief and a sense of tranquility and rejuvenation. Some cooling practices are designed to soothe the body, calm the mind, and ensure you stay refreshed and revitalised."

Sharma adds that these yoga aasanas when practiced can help you keep calm  however, remember to listen to your body and practice at your own pace:

Best yoga poses to control blood pressure: Sitali Pranayama (Image: Canva)

Sitali Pranayama:

How to perform: It is called cooling breath. To perform this asana, find a comfortable seated position with a straight spine. Roll your tongue into a tube shape or purse your lips if tongue rolling isn't possible. Inhale deeply through the mouth, hold for a moment, then exhale slowly through the nose. Repeat for 5-10 rounds.

Benefits: Sitali Pranayama cools the body, reduces stress and anxiety, and improves digestion.

Who should avoid: People with low blood pressure or respiratory issues should refrain from this practice.

Sheetkari Pranayama:

How to perform: While performance hissing breath or sheet kari pranayama, sit comfortably, close your eyes, and inhale slowly through clenched teeth, creating a hissing sound. Exhale gently through the nose. Repeat for 5-10 rounds.

Benefits: Sheetkari pranayama soothes the mind, reduces anger, and brings a cooling effect to the body.

Who should avoid: Those with sensitive teeth, jaw, or throat issues should avoid this practice.

Moon salutation:

How to perform: Chandra namaskaar, or moon salutation begins by standing at the front of your mat. Inhale, raise your arms overhead, and gently arch back. Exhale, fold forward, bringing your hands to the floor. Inhale, step your left foot back into a low lunge, gazing up. Exhale, step your right foot back into downward-facing dog. Continue through the sequence, moving with your breath. Finish by stepping forward with your left foot, coming into a low lunge, and then stepping your right foot forward to meet the left. Inhale, rise up to standing, and exhale, bring your hands to your heart.

Benefits: Chandra Namaskar helps cool the body, soothes the mind, and enhances flexibility.

Who should avoid: Those with wrist or shoulder injuries should practice with caution.

Best yoga poses to control blood pressure: Baddha konasana (Image: Canva)

Baddha konasana:

How to perform: Sit on the floor, bringing the soles of your feet together and allowing your knees to drop toward the floor. Hold your feet or ankles, sit up tall, and gently press your knees down. Hold for 30 seconds to 1 minute, then release.

Benefits: Baddha Konasana opens the hips and groin, enhances flexibility, and stimulates the abdominal organs for improved digestion and detoxification. Its cooling properties make it especially beneficial during hot weather or after a workout.

Who should avoid: Individuals with groin or knee injuries should avoid this pose. Pregnant women should practice with support and avoid pressing the knees too far down. Those with hip injuries should practice with caution.

Parivrtta janu sirsasana:

How to perform: Sit on the floor with legs extended. This aasaan called revolved head-to-knee pose. Bend your right knee, placing the sole of your foot against your left inner thigh. Inhale, lengthen your spine, and twist your torso to the left, reaching your left hand toward your right foot. Exhale, fold forward over your left leg, bringing your forehead toward your knee. Hold for 30 seconds to 1 minute, then switch sides.

Benefits: Parivrtta Janu Sirsasana stretches the spine, shoulders, and hamstrings, stimulates the abdominal organs, and brings a cooling effect to the body.

Who should avoid: Individuals with back or knee injuries should practice with caution.