Stroke remains one of the leading causes of death and long-term disability worldwide. While no single exercise can fully prevent a stroke, regular physical activity—especially gentle movement that improves circulation, balance, and heart health—can significantly reduce your risk.
Practices like yoga and stretching help manage key risk factors such as high blood pressure, stress, obesity, and poor circulation. Below are five simple poses that, when done consistently and safely, can support overall cardiovascular health and help lower stroke risk.
Reducing stroke risk is about lifestyle choices: staying active, eating well, managing stress, and following medical advice. Incorporating these simple poses into your routine can support your heart and brain health—one calm breath at a time.
1. Mountain pose (Tadasana)
Mountain Pose may look simple, but it encourages proper posture, steady breathing, and balance—key foundations of good circulation.
Benefits:
Improves posture and blood flow
Encourages deep, controlled breathing
Helps regulate blood pressure over time
How to do it:
Stand tall with feet together, shoulders relaxed, arms by your sides. Engage your core, breathe deeply, and hold for 30–60 seconds.
2. Seated forward bend (Paschimottanasana)
This gentle forward fold calms the nervous system and improves circulation to the upper body and brain.
Benefits:
Reduces stress and anxiety
Supports healthy blood pressure
Improves flexibility and circulation
How to do it:
Sit with legs extended, inhale, then slowly bend forward from the hips. Reach toward your feet without straining. Hold for 20–40 seconds while breathing steadily.
3. Legs up the wall (Viparita Karani)
This restorative pose helps improve blood return to the heart and reduces pressure in the lower limbs.
Benefits:
Enhances circulation
Reduces swelling in the legs
Promotes relaxation and stress reduction
How to do it:
Lie on your back and rest your legs vertically against a wall. Relax your arms at your sides and breathe deeply for 5–10 minutes.
4. Bridge pose (Setu Bandhasana)
Bridge Pose gently stimulates the heart while strengthening muscles that support overall mobility.
Benefits:
Improves blood flow to the brain
Strengthens the heart and spine
Helps regulate blood pressure
How to do it:
Lie on your back, bend your knees, and place feet hip-width apart. Press into your feet and lift your hips slightly. Hold for 15–30 seconds, then lower slowly.
5. Child’s pose (Balasana)
Child’s Pose is excellent for relaxation and stress control—important because chronic stress increases stroke risk.
Benefits:
Lowers stress hormones
Promotes calm breathing
Supports heart and brain health
How to do it:
Kneel on the floor, sit back on your heels, and stretch your arms forward while resting your forehead on the ground. Stay for 1–3 minutes.
