Stroke is a leading cause of disability worldwide, and while factors like age and genetics can’t be changed, lifestyle choices play a big role in reducing risk.
Regular physical activity, stress control, and healthy blood circulation are all key—and this is where yoga can help.
Yoga combines gentle movement, controlled breathing, and relaxation. Practised consistently, it may help lower blood pressure, improve circulation, reduce stress, and support heart health, all of which are important for stroke prevention.
Here are six especially helpful yoga poses.
1. Mountain pose (Tadasana)
This simple standing pose improves posture and balance while encouraging steady breathing.
Why it helps:
Good posture and deep breathing support better oxygen flow and circulation throughout the body.
How to do it:
Stand tall with feet together, arms at your sides. Inhale deeply, lift your chest, and ground your feet into the floor. Hold for 5–10 breaths.
2. Downward-facing dog (Adho Mukha Svanasana)
A full-body stretch that gently reverses gravity.
Why it helps:
Improves blood flow to the brain, stretches the spine, and reduces tension in the shoulders and neck.
Tip:
If you have high blood pressure, keep your head supported or practise under guidance.
3. Seated forward bend (Paschimottanasana)
A calming pose that stretches the back and hamstrings.
Why it helps:
Helps reduce stress and may support healthy blood pressure levels when practised gently.
How to do it:
Sit with legs extended, hinge forward from the hips, and breathe slowly. Avoid forcing the stretch.
4. Bridge pose (Setu Bandhasana)
A gentle backbend that opens the chest and hips.
Why it helps:
Stimulates circulation, supports heart health, and counteracts the effects of prolonged sitting.
Modification:
Place a yoga block or pillow under your lower back for support.
5. Legs up the Wall (Viparita Karani)
One of the most relaxing yoga poses.
Why it helps:
Encourages blood flow back to the heart, reduces swelling in the legs, and calms the nervous system.
Best time:
In the evening or before bed for stress relief.
6. Corpse pose with deep breathing (Savasana)
Often underestimated, this pose is essential.
Why it helps:
Deep relaxation lowers stress hormones, which are linked to high blood pressure and cardiovascular strain.
Try this:
Inhale for 4 counts, exhale for 6 counts, and repeat for several minutes.
