Indian Journal of Traditional Knowledge
Vol. 4(4), October 2005, pp. 367-372
A study of the effect of individual Asanas on blood pressure
Varun Malhotra and O P Tandon*
Department of Physiology, University College of Medical Sciences, Guru Tegh Bahadur Hospital, Delhi 110 095
E-mail: [email protected]
Received 23 July 2004; revised 6 June 2005
Asana means a steady and pleasant posture of the body. Asanas are to be performed without strain. Undue stretching in
some Asana may do more harm than benefit. This study of individual Asana was undertaken to understand the effect of
changing postures on the blood pressure. Twenty five first year MBBS students in the age group of 16-19 years performed
Sukhasan, Vajrasan and Dhanurasan in the Department of Physiology. The blood pressure was measured by the mercury
sphygmomanometer by standard method while the Asana were being performed. In Sukhasan blood pressure was the lowest
116.4 ± 7.21 / 76.1 ± 7.34. The pressure increased slightly in Vajrasan to 119.5 ± 7.82/ 81.4 ± 6.2. It was the highest recordable in Dhanurasan (125.2 ± 8.23/ 84.8 ± 7.78). Thereby, indicating that the pressure is lowest in Sukhasan, and this Asana
may be performed regularly in meditation for calming the overworked heart.
Key words: Asanas, Blood Pressure, Yoga, Meditation
IPC Int. Cl.7: A61P9/00, A61P9/04, A61P9/06, A61P9/08, A61P9/10, A61P9/12
Asana means a steady and pleasant posture of the
body. When the mind is not in a pleasant state the individual cannot feel or even think properly. The human body is so harmoniously arranged that if even
any minutest part of it were hurt a little, the whole
system become disturbed. So to comprehend a thing,
i.e. to feel a thing by the heart clearly, the practice of
Asana, the steady and pleasant posture, is necessary.1
Asanas and Pranayama have beneficial effects on
the body: They improve the functions of different systems of the body, increasing longevity. They bring
equipoise between the psychic and somatic aspects of
bodily functions. They help in curing certain diseases
and thus ultimately improve the quality of life. They
invigorate the activity of lungs and heart. They calm
the mind, increase the concentration and give the ability to cope with tension. They are a complete system
for personal development, promoting total physical
and spiritual well being.2
However, the asanas are to be performed without
strain. Undue stretching in some asanas may do more
harm than benefit. Old reports have indicated that
some asanas are harmful for heart disease and hypertensives and should be performed with caution.3 This
study of individual Asanas was undertaken to understand the effect of changing postures on the blood
pressure.
——————
*Corresponding author
Methodology
Twenty five first year MBBS students in the age
group of 16-19 years performed Sukhasan, Vajrasan
and Dhanurasan in the department of Physiology.
The students were not regular practitioners of yoga
(Fig. 1). Hypertensives were excluded from the study
as Dhanurasan increased their blood pressure. The
students who were not comfortable or were unable to
do the asanas due to causes such as injury were excluded. The students were healthy without any ailments.
Initially, demonstration was given followed by supervision was done while performing the asanas. The
blood pressure was measured by the mercury sphygmomanometer by standard method while the Asanas
were being performed.
The pressure was recorded after a degree of stability was reached i.e. when the individual maintained
the posture comfortably. In Dhanurasan, the pressure
was taken while performing the “bow posture” with
the pressure cuff tied on the hand catching the ankle.
The asanas were performed without causing undue
pain. Students who were uncomfortable while performing the asanas were excluded from the study.
Students who had suffered leg trauma or were hypertensives were also excluded.
The technique of the asanas3 taught to them is described below:
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INDIAN J TRADITIONAL KNOWLEDGE, VOL. 4, No. 4, OCTOBER 2005
Sukhasan (comfort pose)
In Sukhasan, the subject sits in a comfortable posture with one leg below the other. With the abdomen
in, chest out, chin parallel to the ground, the shoulder
blades are drawn gently together. The hands are
rested, with palms facing upward at the juncture of
thighs and the abdominal region. The student was instructed to be comfortable and relaxed.
Vajrasan (bolt pose)
In Vajrasan, the student kneels by folding both
knees, and then sits on the heels. In this posture, the
calf muscles touch the thighs, the heels are close to
each other behind the hips and the palms are placed
on the respective knees. With the abdomen in, chest
out, chin parallel to the ground, the shoulder blades
are drawn gently together.
In both these postures an upright position with a
straight spine is assumed. These are comfortable
asanas, which must assumed without causing undue
pain to the legs. Meditation easily undertaken in these
asanas help eliminate physiological disturbances from
the mind
Dhanurasan (bow pose)
In Dhanurasan, the subject lies down on the belly.
The arms are taken back, the knees bent. The ankles
are held with the hands. The breath is inhaled and retained, the body assuming the shape of a bow. The
person maintains the posture for ten seconds, exhales
slowly and returns to the normal lying down position.
Results
Fig. 2 & 3 indicate values of systolic and diastolic
blood pressures in the three postures. In Sukhasan,
blood pressure was the lowest 116.4 ± 7.21 / 76.1 ±
7.34. The pressure increased slightly in Vajrasan to
119.5 ± 7.82/ 81.4 ± 6.2. It was the highest recordable
in Dhanurasan (125.2 ± 8.23/ 84.8 ± 7.78).
Table 1 shows for comparative p values of systolic
and diastolic pressures in paired asanas. The change
in blood pressure was statistically significant with all
changes in posture. The p<0.000 was highly significant for comparisons between sukhasan and the other
two asanas. Thereby, indicating that the pressure is
lowest in Sukhasan, and this asana may be performed
regularly in meditation for calming the overworked
heart.
The baseline blood pressures in supine, sitting and
standing postures were also recorded (Fig. 4 & 5).
The pressures were the lowest in the supine posture or
Table 1—Blood pressures in Individual postures
S. No.
N
Posture
Blood Pressures
± S.D.
116 ± 7.89
74.6 ± 9.27
1.
22
Supine
2
22
Sitting
117.5 ± 8.69
76.8 ± 8.52
3
22
Standing
112.7 ± 7.97
77.0 ± 7.83
4
25
Sukhasan
116.4 ± 7.21
76.1 ± 7.34
5
25
Vajrasan
119.5 ± 7.82
81.4 ± 6.2
6
25
Dhanurasan
125.2 ± 8.23
84.8 ± 7.78
• Paired t test between Sukhasan, Vajrasan and Dhanurasan
•
revealed that change in blood pressures in all three postures
was statistically significant (p<0.000 for all values)
The supine or Shavasan had the lowest blood pressure values
with sukhasan being the most comfortable posture for meditation with an erect spine
Shavasan. The results are tabulated in Table 1. The
systolic blood pressures fell on standing as the venous
return decreased as a result of peripheral pooling due
to gravity. The diastolic pressures increased as the
sympathetic system comes to play in the sitting and
standing postures.
Discussion
When the spine is bent while sitting or walking the
caved chest squeezes the diaphragm and lungs and
prevents the chest from properly expanding and receiving the amount of oxygen necessary to cleanse all
the devitalized blood in the lungs. When the lungs and
diaphragm do not expand properly, not enough oxygen reaches the blood. Thus toxin laden venous blood
in the walls of the alveolar sacs of the lungs remains
unpurified and is carried back into the system in this
condition.4
When the chest is out and the abdomen in, proper
quantity of oxygen is taken in, all the dark venous
blood is changed into red blood as a fresh supply of
vitality is poured into the system.
Also by sitting upright in a comfortable posture of
Sukhasan or Vajrasan the breath slows down and the
heart calms down. The breath is controlled and regulated easily. Breath control and relaxation free the
mind in the upright posture, enabling it to concentrate
on the desired line of thought. Even a posture, when
sitting on an armless chair with feet flat on the floor,
MALHOTRA AND TANDON: EFFECT OF ASANAS ON BLOOD PRESSURE
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MALHOTRA AND TANDON: EFFECT OF ASANAS ON BLOOD PRESSURE
is all right provided the spine is erect and the body
relaxed.
In Dhanurasan the spine is bent and the calf muscles are compressed. The peripheral heart pumps increased blood to the heart. The resulting increase in
venous return and cardiac output increase the systolic
blood pressure. The asana is a stressful pose to the
beginner. The sympathetic activity increases as the
body assumes the uncomfortable bow shape. Vasoconstriction results in a higher recordable diastolic
blood pressure. The person who suffers from heart
disease, high blood pressure and considerably tender
abdominal viscera, excessively enlarged spleen are
advised not to practice Dhanurasan. However Dhanurasan helps improve flexibility of the spine and
improves digestive problems.
In our previously conducted study5 there was a reduction in both systolic and diastolic blood pressure
in hypertensive Type 2 diabetes mellitus subjects after
two or three weeks of Yoga practice. This is associated with significant reduction in drug requirements.
The relief from high blood pressure diminishes gradually if meditation is discontinued. The blood pressure
was observed to return to normal in patients who restarted the yoga asana. This confirms the cause and
effect relationship between yoga asanas and blood
pressure levels.
The cause has been attributed to the improvement
of lipid profile and decrease in weight. Yoga has also
been observed to decrease heart rate6, blood pressure
resulting in a gradual shift of autonomic equilibrium
to a relative parasympathetic dominance and reduction in sympathetic activity.7, 8 Two students who did
regularly practice yoga had minimal change in blood
pressure during different asanas. Their values were
lower than the calculated mean, showing a shift in
parasympathetic balance and a relative control of the
autonomic nerves.
The relaxative stretch exercises also result in a relative hypometabolic state and improvement of physical
and mental efficiencies.9 Meditation often helps relax
the small vessels that control the blood pressure wall
and would help reduce the pressure inside them.
The students felt relaxed and were happy. This may
be associated with increased levels of endorphins and
enkephalins after yoga.10 Previous studies have shown
that the subjects have showed lower scores in excitability.11 Changes of heart rate and respiration accompanying a Yogic subjective activity is intended to alter
371
the state of mind alone.12 It has been established that
certain yogis can alter the patterns of their cardiovascular functions voluntarily.13
Shavasan is the asan recommended for reducing
high blood pressure along with Pranayama (left nostril breathing or Chandranadi Pranayama) and Shitkari Pranayama.14 Shirsasan is contraindicated for
hypertensives, as the resulting increase in blood flow
towards the head proves deleterious to the overfilled
heart. By doing Shavasan the person relaxes with
slow diaphragmatic breathing. The frequency and intensity of both proprioceptive and enteroreceptive
impulses is thus reduced. While doing Shavasan the
person is less conscious of external environment but
is alert inwardly. It appears that the yogic exercise
influences the hypothalamus through continuous
feedback of slow rhythmic proprioceptive and enteroreceptive impulses. This sets the regulatory
mechanism in the hypothalamus at a lower level and
thereby helps in reduction of blood pressure .15
In a study of 112 subjects performing transcendental meditation the mean systolic blood pressure was
13.7 to 24.5 mm Hg lesser than the population mean.
The analysis also showed that the mediators with
more than five-year experience had a mean systolic
blood pressure 7.5 mm Hg lower than meditators with
less than five years of experience.16
The authors of another study observed that after
twelve weeks of transcendental meditation and Shavasan the systolic blood pressure fell by 10 mm Hg.17
The Blood pressure fell by 10mm Hg systolic/ 2mm
diastolic after six months and 6 mm systolic/ 2mm
diastolic after three months.16
A study of individual asanas in hypertensives and
in chronic yogic trainees needs to be conducted to
understand the effects of asanas on the autonomic
nervous system in normal and abnormal conditions.
The main advantage is that they are easy to perform, have no side effects and requires no equipment.
This exercise alone or in combination with weight &
salt reduction below 200 mg and antihypertensive
medication opens a new horizon in the management
hypertension.15
Acknowledgement
We thank the students of first year MBBS batch
2003, without whose cooperation this study would not
have been completed.
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