Many individuals struggle with managing stress and maintaining overall well-being in today’s fast-paced environment. This challenge often leads to health issues such as hypertension, which can significantly impact one’s quality of life.

Hypertension, or high blood pressure, is a major health concern in Singapore, with the number of people with high blood pressure increasing from 19.8% in 2010 to a worrying 32.4% in 2022. While it is commonly managed with medication, yoga can provide valuable complementary support in reducing blood pressure. Studies show that individuals who practise yoga have an 85% higher chance of maintaining normal blood pressure compared to those who do not.

Mukul Joshi, a yoga instructor at Yoga Edition Novena, shares more about the transformational benefits of yoga. With a master’s degree from Swami Vivekananda Yoga Anusandhana Samsthana (SVYASA) and a postgraduate Diploma in Yoga and Human Consciousness, he has dedicated over nine years to mastering various yoga disciplines, such as Hatha and Vinyasa, and advanced therapeutic techniques. His expertise demonstrates yoga’s effectiveness in managing health challenges, particularly hypertension, and provides practical advice on incorporating yoga into daily routines for improved well-being.

Q: How did you first become interested in yoga, and what led you to develop a passion for it and start teaching?

I first became interested in yoga as a child, just for fun. Over time, it became something I loved for its physical and mental benefits, and I wanted to help others experience the same.

Q: Can yoga really help one to reduce blood pressure?

Yes, yoga can help to tackle high blood pressure through different practices. For example, meditation, deep relaxation techniques such as Yoga Nidra, and specific breathing exercises like pranayama can lower stress hormones and help you relax, which is good for your blood pressure. Also, yoga improves heart health through mindful movements and being aware of your body, which is key for managing high blood pressure effectively.

Q: What yoga exercises do you find best for managing high blood pressure?

To manage high blood pressure well, I’ve found that gentle yoga, techniques like the Mind Sound Resonance Technique (MSRT), and certain breathing exercises really help. They calm my nerves and keep my heart in good shape. Gentle yoga, yin yoga, and Yoga Nidra also help me relax and stay mindful. These practices not only make me feel better emotionally but also improve my physical health, which is important for managing high blood pressure.

Q: How does yoga work alongside traditional treatments for high blood pressure?

Yoga looks at healing your whole self—body, mind, and emotions, alongside traditional methods, including medication. By reducing stress, yoga can lower blood pressure and improve overall wellness. It encourages healthy habits like sleeping better, eating well, and being more physically active, which are all good for controlling high blood pressure in the long term.

Q: How can yoga be adapted for different ages and fitness levels to manage high blood pressure?

Yoga is great for managing high blood pressure because its difficulty or style can vary to suit anyone, regardless of their age or fitness level, making it suitable for almost everyone. Kids can enjoy playful yoga with animal poses or partner yoga that helps them relax, while adults can choose dynamic practices to more advanced poses, depending on their fitness goals – whether they like energetic workouts or healing practices. Seniors benefit from gentle movements that improve balance and mobility, and they can use chairs or props for support. By adjusting poses and routines, yoga remains accessible and beneficial for everyone, promoting physical health and mindfulness at every stage of life.

Q: What considerations should people keep in mind when using yoga to manage high blood pressure?

Consulting a doctor before starting any physical exercise is essential for those with preexisting conditions or uncertainties. When incorporating yoga to manage high blood pressure, it’s important to do so under the guidance of a certified instructor, stay hydrated, and avoid challenging poses that could temporarily raise your blood pressure, ensuring a mindful and holistic approach to managing your condition.

Secondly, it is essential to listen to your body and adjust poses accordingly for comfort and safety. By focusing on mindful breathing and careful movement, you not only can better manage your blood pressure but also develop improved body awareness and overall well-being.

And lastly, maintaining a healthy diet and reducing caffeine intake can significantly improve the effectiveness of your yoga sessions. These careful practices all help manage high blood pressure with yoga completely.

Images: Yoga Edition