Yoga for Stroke: 6 Poses to Reduce Your Risk

From improving your circulation to controlling your blood pressure, yoga is a great way to prevent stroke. A stroke occurs when blood flow in the brain is interrupted. This may be due to a blockage in an artery or a rupture. Although it wouldn’t block it, yoga can help reduce the risk. Specific yoga poses, when performed regularly and correctly, can strengthen your cardiovascular system, improve balance and reduce stress, all of which are important factors in stroke prevention. While not a miracle cure, yoga has been shown to have a significant impact on cardiovascular health.

What is a stroke?

A stroke is a serious health problem that occurs when blood flow in the brain is interrupted or reduced. This can happen when a blood clot blocks an artery (ischemic stroke) or ruptures a blood vessel (hemorrhagic stroke). When brain cells are deprived of oxygen and nutrition, they exhibit various symptoms, including weakness, numbness, speech problems and vision problems. Strokes can have lasting effects, including paralysis and cognitive damage. A study published in the journal Medicine Abingdon found that stroke is the second most common cause of death and disability worldwide. Stroke is not a single disease, but can be caused by a variety of risk factors, disease processes and mechanisms. Hypertension is the most important modifiable risk factor for stroke, but its impact varies by subtype.

What are the causes of a stroke?

Several factors can increase the risk of stroke, as shown in a study published in the International Journal of Molecular Sciences. Controlling these conditions can help prevent a stroke.

• High blood pressure: This is a major risk factor and can damage blood vessels, leading to blockages or ruptures.
• Heart disease: Conditions such as coronary artery disease and atrial fibrillation can increase the risk of stroke.
• High cholesterol: Elevated cholesterol levels can contribute to the formation of plaque in the arteries, which can lead to blockages.
• Diabetes: Diabetes can damage blood vessels and increase the risk of clotting.
• Smoking: Smoking damages blood vessels and increases the risk of blood clots.
• Obesity: Being overweight can increase the risk of high blood pressure, heart disease and diabetes.
• Family history: A family history of stroke can increase your risk.
• Age: The risk of stroke increases with age.

How can yoga help prevent a stroke?

Yoga offers a comprehensive approach to reducing the risk of stroke by addressing several key factors. A study published in Evidence-based complementary and alternative medicine found that yoga may be a clinically useful, self-administered therapy for stroke rehabilitation. “Regular yoga practice can help lower blood pressure, improve blood circulation and improve cardiovascular health. Additionally, yoga can reduce stress, which is a major risk factor for stroke. By improving flexibility, balance and coordination, yoga can also help prevent falls, a common cause of head injuries that can lead to stroke,” says yoga expert Himalyan Siddhaa Akshar. Additionally, yoga can promote a healthy lifestyle, including a balanced diet and regular exercise, essential for reducing the risk of stroke.

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Best Yoga Poses to Prevent Stroke

Here are some of the best yoga poses that you can incorporate into your fitness routine to prevent the risk of stroke:

1. Downward Facing Dog Pose or Adho Mukha Svanasana

This pose helps improve blood flow to the brain and strengthens the upper body.

How to do it:

• Start on your hands and knees.
• Spread your fingers wide and press your palms firmly into the mat.
• As you exhale, lift your knees off the floor and push your hips back.
• Try to bring your heels to the mat, but don’t worry if they don’t touch.
• Press your chest toward your thighs and reach your heels toward the ceiling.
• Hold your head between your arms and look at your feet or belly button.

2. Tree pose or vrksasana

Balancing on one leg improves focus, coordination and stability, which can help prevent falls.

How to do it:

• Start in mountain pose (tadasana). Stand straight with your feet together and your arms at your sides.
• Shift your weight to your left foot and lift your right foot.
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• Place the sole of your right foot against the inside of your left thigh, just above the knee.
• Press your right foot into your thigh and your thigh into your foot to create a stable base.
• Bring your hands together in front of your chest in a prayer position (Anjali Mudra).
• Once you are balanced, extend your arms above your head.
• Hold the pose for a few breaths and then repeat on the other side.

3. Warrior II pose or virabhadrasana II

This pose strengthens the legs, improves balance and increases cardiovascular health.

How to do it:

• Start in mountain pose (tadasana). Stand straight with your feet together and your arms at your sides.
• Step your right foot back about four feet and turn it 90 degrees to the right.
• Turn your left foot slightly inward.
• Extend your arms out to the sides, parallel to the floor.
• Bend your right knee until it is directly above your right ankle.
• Keep your left leg straight and your back heel on the floor.
• Look over your right hand.

4. Bridge pose or Setu bandhasana

This pose helps improve blood circulation to the brain and strengthens the back.

How to do it:

• Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
• Press your feet onto the floor and lift your hips off the mat.
• Place your fingers under your pelvis and press your arms into the floor to lift your hips higher.
• Keep your thighs and inner feet parallel.
• Hold the pose for several breaths and then gently lower your hips back to the mat.

5. Cobra pose or bhujangasana

This pose helps strengthen the back and improve flexibility. Check out other yoga asanas for back support.

How to do it:

• Lie on your stomach with your legs stretched back and your feet hip-width apart.
• Place your palms flat on the floor, directly under your shoulders.
• Press your palms on the floor and slowly lift your chest off the mat.
• Keep your hips pressed to the floor and your legs straight.
• Look straight ahead or slightly up.
• Hold the pose for a few breaths and then gently lower your chest back to the mat.

6. Child’s pose or balasana

This pose is a gentle resting position that helps to relax the body and mind.

How to do it:

• Kneel on the floor with your big toes together.
• Sit on your heels and lower your torso toward the floor.
• Extend your arms in front of you, palms down.
• Rest your forehead on the mat.
• Close your eyes and take a deep breath.

7. Corpse pose or savasana

This pose is a deep relaxation position that helps reduce stress and improve sleep.

How to do it:

• Lie on your back with your legs extended and your arms at your sides.
• Close your eyes and relax your whole body.
• Release any tension in your muscles and let your body become heavy.
• Focus on your breathing and let it flow naturally.
• Stay in this position for several minutes, or as long as you feel comfortable.

Are there any side effects of these yoga postures?

While yoga is generally safe and beneficial, there are some potential side effects associated with certain poses, especially if not performed correctly or for individuals with underlying health conditions. Here are some possible side effects:

• Injury: Improper alignment or overexertion can lead to injuries such as strains, sprains or muscle tears.
• Dizziness or vertigo: Inversions, such as headstands and shoulder stands, can cause dizziness or light-headedness if they are not performed properly or if you have underlying conditions, such as low blood pressure.
• Pain: Some poses, especially backbends, can be uncomfortable or painful for people with back injuries or other conditions.

• Worsening of existing conditions: People with certain health problems, such as high blood pressure or arthritis, may need to modify or avoid certain positions to prevent their symptoms from worsening.
• Overheating: Some yoga practices, especially in hot environments, can lead to overheating and dehydration.

It is important to listen to your body and avoid going beyond your limits. If you experience pain or discomfort, stop the pose and rest. If you have any concerns or underlying health conditions, consult a healthcare provider before starting a new yoga practice.