Lower Blood Pressure with Iyengar Yoga
One third have deadly blood pressure, but few know it
More than one in five adult Australians (23%) had high blood pressure when it was measured in the 2022 National Health Survey. Around the world, its directly linked to more than 8.5 million deaths each year. See the best yoga for blood pressure. You’ll also find out which yoga is best for high blood pressure. In addition, you’ll see the best yoga poses for high blood pressure, Iyengar yoga for high blood pressure, how to use Iyengar yoga asanas for high blood pressure, and discussion of which yoga asanas for high blood pressure.
High blood pressure is the largest contributor to coronary heart disease.
For people with high blood pressure, there are often no symptoms or signs. That means they can have high blood pressure, yet feel well. So, it can sneak up on you, especially when you are constantly stressed.
For instance, in that same survey, three in four adults (74.5%) whose measured blood pressure was high did not report having it.
Women have almost as much high blood pressure problems as men. It’s not just a male problem.
So, here’s the answer if you’re considering which yoga is good for high blood pressure? Iyengar yoga is best for blood pressure because of the focus on proper use of props, and precise set-up, to do the key poses taught to reduce blood pressure, and have them work better.
Another common question and response is which yoga asanas for high blood pressure? The best yoga asanas are restorative yoga poses, where head is lower than the heart, and chin is tucked in to help the baroreceptor reflex, vagus nerve use, and parasympathetic response. See some examples below, plus more about your parasympathetic nervous system, and vagus nerve.
Plus, we also explain more background, and point to the studies that show these answers. (Yoga for blood pressure poses are taught in all Flametree classes at all locations).
Stress increases your heart rate and blood pressure.
Studies show yoga helps with blood pressure issues
The short answer: yes, yoga lowers blood pressure modestly, and the latest reviews agree. Yoga can help you avoid reaching a situation where you need medication, and it works alongside medication if you already take it. Here is what the research found, with the year and what yoga was compared with.
- 2025 review, PLoS One: 30 randomised trials, 2,283 people with high or borderline blood pressure. Compared with people on a waiting list, yoga lowered systolic pressure (the top number) by about 8 mmHg and diastolic pressure (the bottom number) by about 5 mmHg. Compared with other active treatments, the difference was smaller, about 2 mmHg on the bottom number. The authors rated the evidence very low quality because trials were small and varied.
- 2022 review, Frontiers in Public Health: 34 randomised trials in adults with high blood pressure. Yoga lowered systolic pressure by about 6.5 mmHg and diastolic by about 2.8 mmHg compared with control groups. The programmes that worked best more often combined postures, breathing and meditation or relaxation, which is how a full yoga practice is taught.
- 2019 review of slow breathing: 17 studies. Slow breathing lowered systolic pressure by about 5.6 mmHg and diastolic by about 3 mmHg.
For scale, in large trials of blood pressure medicines, each 5 mmHg fall in systolic pressure cut the risk of heart attack and stroke by about a tenth (Lancet, 2021). That finding comes from medication trials, not yoga, but it shows why a few points matter. It is not a replacement for treatment, and nobody should change their medication without their doctor.
According to a extensive meta study of various other studies, yoga is “an effective intervention for reducing blood pressure.”
Another meta study of yogic approaches, including pranayama, found yoga is effective for hypertension and pre-hypertension. It concluded.
“Yoga therapy can be used and recommended in prehypertensive population and can be beneficial in reducing the chances of developing hypertension or cardiovascular diseases.”
So, if you’re already on blood pressure medication, yoga can also help mange or improve your condition. But, should regularly check your blood pressure, and tell your teacher if you already have high blood pressure.
In particular, come to a class with Christine Lalor, Flametree’s accredited Senior Yoga Teacher and Yoga Therapist. Plus, consider doing restorative yoga, or gentle yoga, or both.
As you can see in the diagram below, there are many excellent reasons to avoid or reduce blood pressure and hypertension.
The many complications from blood pressure is further reason to take all precautions you can to avoid it, or manage it to the best of your ability. But, which yoga is good for high blood pressure?Â
How to lower blood pressure with yoga
Among other things, the version of a supported bridge pose (setu bandha sarvangasana) in the picture reduces blood pressure, hypertension, and stress.
Like most yoga poses, it does it by targeting internal features of your body.
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Among the best of Iyengar yoga asanas for high blood pressure
This supported Bridge pose, with a highish bolster prop underneath, is regularly done in Iyengar yoga. Among other things, the regular use of this type of restorative yoga pose is why it’s the best yoga for blood pressure. Such restorative yoga, driven by props, is a key reason to use Iyengar yoga for high blood pressure.
In this case, bridge pose targets the so-called baroreceptors situated in your neck and upper chest.
The supported bridge pose, as in the picture, is one of several poses that help to reduce blood pressure.
In the process, they impact the “valves” in our body called baroreceptors. They are in the arteries on either side of the neck. It’s shown in the next diagram.
The word “baro” means pressure. The baroreceptors are arterial sites which are sensitive to changes in blood pressure in the neck.
Their function is to keep pressure from getting too high as blood enters the brain so that virtually the same amount of blood (and therefore oxygen) is maintained in the brain at all times.
The neck position in these types of yoga poses stimulates the baroreceptors which therefore register too much blood pressure in the neck arteries.
The nervous system responds to this information by lowering systemic blood pressure. See the diagram below.
A slightly more advanced of the Iyengar yoga asanas for high blood pressure
Iyengar yoga asanas for high blood pressure are essentially any that have the head lower than the heart. But those that tuck in the neck are especially good at targeting the baroreceptor reflex.
It is another good example of how particular yoga poses work on your internal body to give you healthier outcomes.
At the same time, yoga also gets you more fit, flexible, and de-stressed.
In the supported bridge pose, such as in the picture, Iyengar yoga uses props like a bolster or block, so we can stay a long time. Bolsters, folded blankets or firm pillows will all do a similar job.
In Iyengar teaching, supported bridge is commonly held for 5 to 10 minutes once you are used to it. Research has not yet tested the best hold time.
But, as mentioned, whether or not there is a family history of hypertension, it’s also a good idea for everyone over 35 to have their blood pressure checked periodically by a health professional.
Which yoga is best for high blood pressure?
Those targeting this baroreceptor reflex.
Quick summary of how baroreceptors work with blood pressure, and heart rate.
B.K.S. Iyengar yoga to prevent cardiovascular disease
The studies cited above, that use randomized controlled trial approaches, show yoga helps a significant reduction in the diastolic blood pressure risk factors.
So, this is good news with respect to improving blood flow issues, the health of blood vessels, and reducing heart attacks.
​For instance, in 2023, the American Heart Association recommended physical activity for systolic blood pressure issues, especially yoga and mindful movement.
It’s partly because yoga especially activates your parasympathetic nervous system using deep breathing exercises, and various yoga asanas such as:
- forward bends (such as Janu sirsasana)
- plow pose (only once blood pressure is controlled and your teacher agrees)
- corpse pose
- shoulder stand (as above: supported, and only with your teacher’s agreement)
- bound angle pose
- child’s pose, or child pose
- downward-facing dog pose (adho mukha svanasana)
- staff pose (upright seated position)
- butterfly pose
- supta baddha konasana
- Diamond Pose (Vajrasana)
- standing poses resting crown of your head head lower than heart
- many other yoga exercises that have your chin tucked (including those shown in this post).
In addition, stress levels reduction via yoga, and mindful eating, also assists with lifestyle changes such as weight reduction, reducing risks of other chronic diseases, and more.
​But, the key factor is the practice of yoga asana regularly.
With this in mind, Flametree yoga teachers can show you a wide range of easy pose options that can help bring your blood pressure readings down, alongside whatever your doctor advises.
Your vagus nerve is a key part of your parasympathetic nervous system. Yoga poses help trigger vagal responses, and blood pressure reduction.
Yogic breathing exercises to head off a silent killer
If you require significant reductions, or significant improvement, in the type of heart attack and heart failure issues mentioned, then also consider learning pranayama deep breaths.
​Pranayama is the best way to complement the yoga poses mentioned, and thereby get further benefits of yoga.
​In addition, almost all yoga poses will increase your blood circulation, and support many of the conditions on Dr Timothy McCall’s June 2019 list of 117 health conditions helped by yoga. High blood pressure is on that list, which names conditions where at least one controlled study found a benefit.
Best poses for blood pressure and stress
As mentioned, some of the very best yoga poses for blood pressure, are any variation of the supported bridge pose, legs-up-the-wall pose (Viparita Karani), and, once your blood pressure is controlled and your teacher agrees, a supported shoulderstand (Salamba Sarvangasana).
On various posts on the Flametree blog, there are picture of these and other poses to help blood pressure and stress. They also have many other benefits, such as improving sleep.
These are all easy poses, that feel great each time to you do them. They’re also easy to build into your day, or into your regular yoga practice.
The key poses to use for blood pressure, as well as pranayama, have more of a focus on your parasympathetic nervous system, and vagus nerve, and thereby help reduce the impact of stress, and reduce blood pressure.
Your parasympathetic nervous system
Your parasympathetic nervous system, and yoga poses that focus on it, slow your heart rate, and are a key part of reducing blood pressure.
What an Iyengar class does for high blood pressure, and how to practise safely
An Iyengar class for blood pressure leans on supported, quiet poses and slow breathing, and leaves out the few things that push pressure up. The 2022 review found the programmes that worked best combined postures, breathing and relaxation, which is how a full class is built.
- Supported poses: bridge over a bolster or block, legs up the wall, and forward bends with the head resting on a chair or bolster.
- Standing poses: held calmly with normal breathing, and with the arms down rather than held overhead for long.
- Slow breathing: a longer out breath than in breath, through the nose, taught lying down first.
- Long relaxation at the end of class.
Safe practice with high blood pressure
- Tell your teacher before class, and keep taking your medication as prescribed.
- Leave out full headstand and unsupported shoulderstand until your blood pressure is controlled and your teacher agrees.
- Never hold the breath. Breath retention raises pressure, and it is left out for anyone with high blood pressure.
- Avoid long holds with the arms overhead and anything that makes you strain or go red in the face.
- Stop and sit down if you feel dizzy, get a headache or feel pressure in the head.
Legs up the wall (Viparita Karani), with a bolster under the hips. One of the quiet, supported poses taught for blood pressure and stress.
Supported bound angle pose (Supta Baddha Konasana) over bolsters, with a belt holding the feet. Restorative poses like this are where slow breathing is learnt.
For how slow breathing settles the nervous system, see how to calm your nervous system and what is pranayama. The restorative yoga page explains the supported poses.
Other benefits of a less sedentary lifestyle
If you do the poses outlined, you’ll get many other benefits in addition to lowering your blood pressure level. Some are likely to include:
- lower and upper body flexibility (as well as in your whole body)
- weight loss
- ​better heart health, and less risk of coronary artery disease
- improvements in your circulatory system
- ​strength and less pain in your lower back
- reduction in risk of a range of health conditions
The poses outlined are generally very safe for senior citizens, especially if you at least start with Flametree’s weekly Gentle Yoga class.
Which yoga asanas for high blood pressure?
First, at least use yoga exercise, because it also de-stresses best.
As you can see, lack of exercise is a key issue in high blood pressure. But when you exercise, choose yoga, because it works in extra ways to lower stress and blood pressure. In particular, use Iyengar yoga for high blood pressure, because of the use of props, the precise way such poses are done, and its particular effectiveness at reducing stress.
Flametree Yoga Studio
Flametree beginner classes are LIVE online, at the local time of Darwin, Australia (+9.30GMT).
The classes are all standard, introductory hatha yoga poses in the Iyengar yoga style.
The online format also allows you to get a wide range of classes than are often available locally.
There’s also many options, including Gentle Yoga, Yoga for Back (& Neck & Shoulders), and Restorative Yoga.
The restorative yoga poses are especially useful for blood pressure, and reducing stress. (The founder of Iyengar Yoga, Mr BKS Iyengar, invented restorative yoga).
At the non-beginner level, there’s extra options like Yoga For Immune System, Fifty Plus Yoga, and more advanced levels.
If you like, check out what other Flametree students have said about Flametree’s online classes.
If you’re looking for a yoga school, then please consider online yoga at Flametree.
Another version of the top Iyengar yoga asanas for high blood pressure
Another version of Bridge pose, using a block
Try Iyengar yoga for high blood pressure
Flame Tree beginners yoga can be started at any time, online or in-studio.
So, try Flametree’s Iyengar yoga for high blood pressure.
Plus, at beginner or non-beginner level, consider doing restorative yoga, or gentle yoga, or both.
Flametree Yoga Studio teaches at Woolner in Darwin and LIVE online, with Christine (Chris) Lalor, Senior Iyengar Yoga Teacher and certified yoga therapist, and the Flametree team.
- New to Flametree? Your first class is free. In Darwin, just come along to the studio. Online, click the class time you want and we email you the link to join. See the class times and get your link to join here, or see the beginner timetable.
- Keep going at half price. The beginner deal is 10 classes at half price plus 2 more free, $59.50 in total, in the studio, online or both. No discount code is needed, and it has a 14-day money-back guarantee. It is for newcomers and anyone away three months or more.
- Already practising yoga? The non-beginner half price 10 pass with 2 free is $104.50, no code needed.
Related research pages: yoga for posture, yoga for osteoporosis, yoga for back pain and the benefits of yoga page.
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Yoga, breathing and blood pressure: common questions
Does deep breathing lower blood pressure?
Slow breathing does lower blood pressure for most people, at least while you are doing it and for a while afterwards. Around six breaths a minute is the rate most of the research settles on.
The effect comes from the nervous system rather than from the lungs. Slowing the breath tells the body it is not under threat, and the pressure follows.
How should I breathe to lower blood pressure?
Breathe out for longer than you breathe in, through the nose, without straining. If the in breath takes 4 counts, let the out breath take 6 or 8.
Do not hold your breath. Breath holding pushes pressure up, which is the opposite of what you want.
Does holding your breath lower blood pressure?
No. Holding the breath raises it. That is why blood pressure readings go wrong if you hold still and tense up while the cuff inflates.
In pranayama, breath retention is taught late and left out entirely for anyone with high blood pressure.
Does yoga lower blood pressure?
Yes, modestly. A 2025 review of 30 trials found yoga lowered the top number by about 8 mmHg and the bottom number by about 5 mmHg compared with a waiting list, and a 2022 review of 34 trials found similar results. The evidence is rated low quality because the trials were small, and the effect was smaller when yoga was compared with other active treatments.
The supported and restorative poses seem to do more here than the vigorous ones, which is the opposite of what people assume.
What yoga poses should you avoid with high blood pressure?
Full inversions such as headstand and shoulderstand, long held arms overhead poses, and any strong breath retention.
Supported versions are a different matter. Legs up the wall, a supported forward bend with the head resting, and lying over a bolster are the ones taught for this.
Can breathing exercises lower blood pressure on their own?
They can help, but treat them as one part of the picture alongside whatever your doctor has advised. Nobody should stop medication because a breathing practice felt good.
Flametree teaches breath work as a practice, not as a treatment. Your GP stays in charge of the medical side.
How long before breathing practice makes a difference?
A single session changes the reading for a short time. A daily habit over 8 to 12 weeks is what the studies tend to measure.
Ten minutes a day, most days, beats an hour once a week.
Where can I learn this properly in Darwin?
Flametree runs breath and meditation classes alongside yoga at Woolner (near Parap), Coolalinga, Casuarina, Palmerston and the CBD, and LIVE online. Your first class is free if you are new to Flametree. Check the class times here.
This article is general information, not medical advice. If you have high blood pressure, keep seeing your doctor and taking your medication as prescribed, and tell your teacher before class. Flametree Yoga Studio, Darwin and live online.
Sources: Geiger C and colleagues, A systematic review and meta-analysis of yoga for arterial hypertension, PLoS One, 2025, doi 10.1371/journal.pone.0323268. Nalbant G and colleagues, Content, structure, and delivery characteristics of yoga interventions for managing hypertension, Frontiers in Public Health, 2022, doi 10.3389/fpubh.2022.846231. Chaddha A and colleagues, Device and non-device-guided slow breathing to reduce blood pressure, Complementary Therapies in Medicine, 2019, doi 10.1016/j.ctim.2019.03.005. Blood Pressure Lowering Treatment Trialists’ Collaboration, Pharmacological blood pressure lowering for primary and secondary prevention of cardiovascular disease across different levels of blood pressure, The Lancet, 2021, doi 10.1016/S0140-6736(21)00590-0. Australian Bureau of Statistics, Hypertension and high measured blood pressure, National Health Survey 2022. McCall T, 117 Health Conditions Helped by Yoga, Yoga As Medicine, June 2019, DrMcCall.com.
