This gentle yet effective yoga sequence is designed to reduce stress, regulate breathing, and improve circulation, all of which help naturally lower blood pressure. The focus is on slow, mindful movements, deep breathing, and restorative postures to calm the nervous system and promote heart health.
💡 Tip: Breathe deeply through the nose, hold each pose with zero tension, and move with intention.
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Note: my #1 recommendation for anyone practicing yoga to lower blood pressure efficiently is to become comfortable with a longer practice time. That’s why I start this offering at 45 minutes.
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I do plan to write shorter flows for 15 and 30-minute blood pressure flows as well in the future, but for now all flows focusing on blood pressure will start at 45 minutes based on my personal (professional) recommendations.
⏳ 45-Minute Yoga for Lower Blood Pressure
🌿 10-Minute Gentle Warm-Up
🔹 Seated Deep Breathing (2 min) – Close your eyes, inhale for 4 counts, exhale for 6.
🔹 Seated Side Stretches (1 min per side) – Open the ribs and improve circulation.
🔹 Cat-Cow Stretch (2 min) – Releases tension in the spine and promotes relaxation.
🔹 Child’s Pose (2 min) – Encourages deep, slow breathing and calms the mind.
🔹 Seated Neck Stretches (2 min) – Relieves tension in the shoulders and jaw.
🌿 25-Minute Blood Pressure-Lowering Flow
🔹 Standing Forward Fold (Uttanasana) – 3 min
🔥 Why? Encourages circulation to the brain, calms the nervous system.
🔹 Downward Dog (Adho Mukha Svanasana) – 2 min
🔥 Why? Stretches the spine and promotes blood flow without strain.
🔹 Low Lunge with Side Stretch – 2 min per side
🔥 Why? Opens the heart and improves circulation to the lower body.
🔹 Supported Bridge Pose – 3 min
🔥 Why? Gently activates the heart while promoting relaxation.
🔹 Seated Forward Fold (Paschimottanasana) – 3 min
🔥 Why? Activates the parasympathetic nervous system (rest and digest mode).
🔹 Legs Up the Wall (Viparita Karani) – 5 min
🔥 Why? Aids circulation, lowers heart rate, and reduces blood pressure naturally.
🌿 10-Minute Cool Down & Deep Relaxation
🔹 Reclined Twist (2 min per side) – Detoxifies and releases tension.
🔹 Reclined Butterfly (2 min) – Deep hip opening for relaxation.
🔹 Savasana (5 min) – Let go of stress and allow the body to fully relax.
💜 The Benefits: Lower Blood Pressure & Total Relaxation
💆♂️ Reduces stress hormones (cortisol & adrenaline)
💖 Improves circulation & blood flow
🫀 Encourages deep, slow breathing for heart health
💬 Feeling calmer already? Drop a “🧘♂️💜” in the comments if you’re adding this to your routine!
#HeartHealth #YogaForBloodPressure #RelaxAndRestore
Set an intention!
In yoga, you set an intention at the beginning of your practice. As a Christian, I like to choose bible verses that can lead my practice- and day- in a positive direction. Here are some of my favorites:
- Psalm 16:9 – “Therefore my heart is glad, and my glory rejoiceth: my flesh also shall rest in hope.“
- 2 Timothy 1:7 – “For God gave us a spirit not of fear but of power and love and self-control.”
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