YOGA ASANAS FOR HIGH BLOOD PRESSURE

Yoga is helpful in combating hypertension. Yoga is an ancient science, which provides a total solution for the disorder of hypertension. Yoga has a holistic approach towards the body. It treats the body at all the five levels i.e. Physical, Mental, Emotional, Intellectual and Spiritual level.

Yoga explains hypertension as a psychosomatic disorder.

The yoga program includes Asanas, Pranayama, Relaxation techniques and meditation techniques, which should be practiced by complete awareness. Practice the routine twice a day in beginning and later once a day.

ASANAS

PAWANMUKTASANA

1. Lie on your back with knees bent, feet on the floor at hip width. Bring your bent knees towards the chest and hold on to the top of your shins, just below your knees, one hand on each knee.

2. As you exhale, draw your knees towards your chest. As you inhale, move the knees a few inches away from your chest,rolling your hips to the floor.

3. Repeat 3 times, and then stay in the most folded position for 6 to 8 breaths. Slowly return your feet to the floor in the bent – knee position.

MAKARASANA

1. Lie on your belly, legs at hip width with the front of your feet on the floor.

2. Gently place your forehead on the floor or turn your head to one side. Bend your elbows, and rest your forearms on the floor. Turn palms down, and place them near the sides of your head.

3. Hold the posture for 6 to 8 breaths.

VAKRASANA

1. Sit flat on the floor, with your legs extended in front of you hip width. Bend your right knee and place the right foot on the floor with the heel near your groin, parallel to and 4 to 6 inches from your left thigh.

2. Place your right palm on the floor behind you, near your tailbone. Turn your fingers away from your hips. Bend your left arm and place your left elbow outside your right knee and catch your right feet with your left hand.

3. As you inhale, lift your chest and head, bringing your back up nice and tall. As you exhale, rotate your shoulders and upper back to the right.

4. Repeat for 3 breaths, gradually increasing the twist. Then stay in your comfortable maximum twist for 6 to 8 breaths.

5. Return to the upright position with your legs extended in front of you, and then repeat on the left side.

Other Asanas - Shasankasana, Ardhakatichakrasana, Bhujangasana, Gomukhasana, Shavasana,

Pranayama and breathing techniques: - Rabbit breathing, Tiger breathing, Left nostril breathing, Seethali, Sitkaari, Alternate nostril breathing, Bhramari

Meditation and relaxation techniques: - Nada-anusandhana, Om chanting, Instant relaxation technique, Deep relaxation technique

Disclaimer - The exercises and other information given on this page are not meant to substitute for medical diagnosis and/or treatment. If you have any physical problems or health conditions, please consult with your physician or health professional before trying any new physical activity.

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