Yoga for Hypertension

Program Synopsis – High Blood Pressure

According to the National Population Health Survey 2022, over one in three Singaporeans between age 18 to 74 years has hypertension (or persistent high blood pressure), an increase from 35.5% in 2020 to 37.0% in 2022.

Hypertension, also known as high blood pressure, is a chronic medical condition characterized by elevated blood pressure levels in the arteries. Blood pressure is the force exerted by the blood against the walls of the arteries as the heart pumps it throughout the body.

Hypertension is typically diagnosed when blood pressure consistently measures at or above 130/80 mmHg. The two numbers in a blood pressure reading represent systolic pressure (the top number) and diastolic pressure (the bottom number). Systolic pressure measures the force when the heart contracts, while diastolic pressure measures the force when the heart is at rest between beats.

There are two main types of hypertension:

Primary (essential) hypertension: This is the most common type of hypertension, accounting for about 90-95% of cases. The exact cause is often unknown, but it is believed to result from a combination of genetic, environmental, and lifestyle factors such as obesity, sedentary lifestyle, high salt intake, stress, and family history.

Secondary hypertension: This type of hypertension is caused by an underlying medical condition or medication. It can be a result of kidney disease, hormonal disorders (such as adrenal gland disorders or thyroid problems), certain medications (such as nonsteroidal anti-inflammatory drugs or oral contraceptives), or other factors.

Hypertension is often referred to as a "silent killer" because it typically does not cause noticeable symptoms in the early stages. However, if left uncontrolled, it can lead to serious health complications such as heart disease, stroke, kidney disease, and other organ damage.

Some Causes of Hypertension

Here are some common causes and risk factors of Hypertension:

Genetics and Family History: Hypertension tends to run in families, suggesting a genetic predisposition. If you have a family history of hypertension, you may be at a higher risk of developing it yourself.

Age: The risk of hypertension increases with age. As we get older, the blood vessels tend to become less flexible and more resistant to blood flow, leading to higher blood pressure.

Unhealthy Lifestyle Habits: Certain lifestyle choices can contribute to the development of hypertension. These include:

Poor Diet: Consuming a diet high in sodium (salt), saturated fats, cholesterol, and processed foods can increase blood pressure. Lack of fruits, vegetables, and whole grains in the diet can also be a contributing factor.

Sedentary Lifestyle: Lack of regular physical activity and leading a sedentary lifestyle can contribute to weight gain, which increases the risk of hypertension.

Excessive Alcohol Consumption: Regular and excessive alcohol consumption can raise blood pressure.

Tobacco Use: Smoking or chewing tobacco can temporarily raise blood pressure and damage blood vessels, increasing the risk of hypertension.

Obesity or Excess Weight: Being overweight or obese puts extra strain on the heart and blood vessels, leading to increased blood pressure.

Chronic Conditions: Certain medical conditions can contribute to the development of hypertension, including:

Diabetes: People with diabetes are at a higher risk of developing hypertension.

Kidney Disease: Kidney problems can affect the body's fluid balance and hormone regulation, leading to hypertension.

Hormonal Disorders: Conditions such as thyroid disorders or adrenal gland disorders can contribute to high blood pressure.

Stress: Chronic stress or high levels of stress can temporarily raise blood pressure. While stress alone may not cause long-term hypertension, it can contribute to its development when combined with other risk factors.

How We Help Our Clients

Our Program is based on certain yoga postures and routines as a beneficial complementary approach to help clients reduce hypertension (high blood pressure) by promoting relaxation, reducing stress, and improving overall well-being. Here are some ways in which our Program can help in managing hypertension:

Stress Reduction: Our Program incorporates breathing techniques, meditation, and relaxation exercises that can help activate the body's relaxation response. By practicing deep breathing and focusing on the present moment, yoga can help reduce stress levels and promote a sense of calm. This, in turn, can help lower blood pressure.

Physical Activity: Regular physical activity is important for managing hypertension. Our Program provides a gentle form of exercise that can be suitable for clients with varying fitness levels to help improve cardiovascular health, strengthen muscles, and enhance overall physical fitness.

Improved Circulation: Our Program employs partial inversions and gentle twists to help clients improve blood circulation. By reversing the blood flow or stimulating specific areas of the body, the delivery of oxygen and nutrients to the tissues, including the heart and blood vessels can be further enhanced.

Weight Management: Maintaining a healthy weight is crucial for managing hypertension. Our Program can contribute to weight management by promoting mindful eating, increasing body awareness, and supporting healthy lifestyle choices. Regular yoga practice can also help improve body composition and metabolism.

Relaxation Response: Our Program helps to activate the relaxation response, which is the opposite of the stress response. By engaging in deep breathing, gentle movements, and mindfulness, clients can experience lower heart rate, reduce muscle tension, and promote a state of relaxation. This can have a positive impact on blood pressure levels.

Who Should Sign Up for This Program?

Typically, clients who signed up for this Program fall into 2 categories.

  1. Clients who want to prevent the onset of hypertension in their lives, and
  2. Clients who are suffering from hypertension and looking for an alternative way to relieve hypertension to regain functional movement in their daily lives.

Duration of Program

Approximately 1 hour (60 minutes) per session.

  • Breathing and Joint Loosening Exercises (15 min),
  • Asanas (30 min), and 
  • Relaxation and Meditation (15 min) 

Program Frequency

Recommended 3 (Three) times a week with at least 1 (One) day of rest between sessions.

Program Intensity

Gentle and Easy. 

Program Methodology

All clients shall go through our initial assessment before start of our Program, this is then followed by our monthly assessment, and lastly, our final assessment at the end of our Program.

Our Program is proprietary, and it is designed to run on a Systematic and Progressive manner. However, depending on the medical conditions and progress of clients, our Program allows modifications to be made without affecting the benefits to clients.

Program Contents

Our Program is aimed at helping clients prevent or manage heart health by focusing on the following.

  1. High Blood Pressure, and
  2. Low Blood Pressure.

Program Director

A Certified Program Director shall be assigned to you once your purchase of this Program is confirmed. Our Program Director shall teach our proprietary Program on a step-by-step basis to our clients so that they could practice our Program at home for lasting results even after our Program has ended. It is a lifetime skillset that we are imparting to our clients for their health and wellness.

Program Disclaimer

We view yoga as a form of preventive and relief alternative. It is neither a cure-all nor a quick-fix intervention to your health or medical concerns or conditions. Our Program is not intended as a substitute for professional health or medical advice. It is not to be used or relied on for any diagnostic or treatment purposes. It is not intended to be patient education, does not create any patient-physician relationship, and should not be used as a substitute for professional health or medical diagnosis and treatment. If you have any health or medical concerns or conditions that warrant special attention, please seek the advice of your health or medical professional before beginning our Program.

Please Read Before Purchasing

By purchasing this Program, you agree to our Terms and Conditions and Release of Liability in all its entirety.


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