Yoga for hypertension

Yoga for Hypertension yogapoint.comPREPARATORY PRACTICEBasic Movements(yoga sopan book)

Preparatory Movements(yoga pravesh book)

USEFUL PRACTICESAsana

TadagasanaArdhamatsyendrasana(1 minute on each side)

VajrasanaSeries from Yoga Sopan BookTadasana

PavanmuktasanaTiryak Tadasana

Ardha Chakrasana 1,Ardha Chakrasana 2Katichakrasana

Anantasana 1,Anantasana 2Trikonasana

BhujangasanaVeerasana

ShalabhasanaShavasana(when needed)

Dhunurasana

Cleasing PracticesUddiyan Bandh3 Rounds (each round 30 seconds)

Jalaneti(once a week)

PranayamaAnulom VilomDeep Breathing(15 minutes)

Ujjayi Pranayamawithout Kumbhak in reclining pose (savasana, supta vajrasana with prop) (10 minutes) same as bastrika

SheetaliPurak followed by Bhramari Rechak (21 rounds) inhale through curved tongue cooling the air, exhale through nose. Inhale:exhale::1:2Brief kumbhaka (breath retention) followed by a slow rechaka (exhalation) is one reliable method for vagal stimulation.Surya Beda Pranayama

When one has high blood pressure, holding the breath in Yoga poses or holding the breath in specific pranayama (breathing exercises) should be avoided.

Tadagasana (pond pose)

Katichakrasana

Tiryak Tadasana

Anantasana

Ardha chakrasana

Ardha Matysendrasana

Vakrasana

Vayan Mudra for hypertension- This mudra is for HTN, releasing muscular tension, helps to reduce stress and anxiety.Sit in a positions with your back aligned and shoulders relaed. Bring the tips of the index and middle fingers to the tip of the thumbs Extend out the ring and pinky fingers together. Rest back of hands on the thighs or knees.

Surya Mudra:It helps to reduce the accumulated fat in the body and unwanted cholesterol. in accumulated fat in body, reduction in cholesterol.

Mantangi mudra creates an atmosphere of calmness and serenity. Tames conflicts. This hand gesture resembles the trunk of an elephant.

OPTIONAL PRACTICESAsanaVakrasanaUshtrasana

UttanpadasanaMarjarasana

Sulabh UshtrasanaSankatasana

PranayamaLeft Nostril Breathing,Bhramari Pranayamawithout KumbhakCleasing PracticesNeti-Agnisar100 Strokes total in 3 to 4 rounds, Walking for 60 minutes

CONTRAINDICATIONSSarwangasana,Halasana, Shirshasana (head stand) & its variationsFast breathing, Right nostrill breathing,Bhastrika Pranayama, Any Pranayama with Kumbhak.Vaman Dhouti, Shankha Prakshalana (Laghoo / Purna)

FOOD HABITSSuitableNormal Food with Less Fats & Carbohydrates but with High Fibres. Best food is Fruits & Vegetables.AvoidNon-veg Food, Milk & Milk Products (Skimmed milk can be taken), Rice, Oily & Spicy Food, Refined Foods, Fast Food, Preserved Food, Salts.

DAILY PRACTICE PROGRAMSNo.Asana / Yoga TechniqueDuration in Minutes

1Shavasana(corpse pose)3

2Basic Movementsall TypesORPreparatory MovementsType 1 to 12(One round each)10

3Shavasana3

4VajrasanaSeries from Yoga Sopan Book10

5Shavasana2

6Bhujangasana1

7Dhanurasana(bow pose) 3 rounds2

8Shalabhasana(locust pose)1

9Makarasana2

10Pavanmuktasana2

11Ardhachakrasana 1,Ardhachakrasana 21

12Anantasana 1,Anantasana 21

13Ardha Matsyendrasana2

14Shavasana(corpse pose)3

15Tadasana, Tiryak Tadasana2

16Katichakrasana1

17Trikonasana1

18Veerasana1

19Shavasana(corpse pose)2

20Shavasana2

21Anulom Viloma,Deep Breathing10

22SheetaliPurek &BhramariRechak10

23Ujjayi breathingwithout Kumbhak10

24Prayer7

Total Time90

Omkar Chanting30

Jal Neti(once a week)

Yoga Nidrafor Stress Relief (every day 1 time)30

From yogajournal.comBaddha konasanaSetu bandhasarvangasanaSavasanaDolphin pose (down dog on elbows)Adho mukha swanasanaJanu SirsasanaVajrasana Viparita karniSupta padangustasanaSupta VajrasanaPaschimottanasanaPada hastasana

From http://www.artofliving.org/ Sukhasan Full Yogic breathing Bhramari Janusirsasana Paschimottanasana Purvatanuasana Shvasana Ardh-halasana Setu Bandhasana Variation on Pawanmuktasana (circular movements with knees without lifting the head up) Lie down on the stomach Makarasana with Bhramari pranayama Shishuasana Vajrasana Suptvajrasana Stretch the legs and come into savasan Yoga Nidra

Yoga Poses for Hypertension

Easy Pose (Sukhasana)This is one of the classic Meditative Poses and is usually performed after doing the Corpse Pose. The Easy Pose helps in straightening the spine, slowing down metabolism, promoting inner tranquility, and keeping your mind still.

Shoulder StretchesShoulder Stretches are great in relieving stress and tension on your shoulders, as well as your entire upper back. Practice them daily for several weeks and notice the changes. Learn some basic stretches for the shoulders in this section.

Stand Spread Leg Forward FoldPracticing the Standing Spread Leg Forward Fold can strengthen and stretch your inner and back legs and your spine. People with lower back problems should avoid doing the fullforwardbend. For beginners, you may use props like a folding chair to support your forearms.

Cat Pose (Bidalasana)The CatYogaPoseteaches you to initiate movement from your center and to coordinate your movement and breath. These are two of the most important themes in Yoga practice. Keep in mind that the Cat Pose may not be advisable if you have any chronic or recent back pain or injury.

Half Spinal Twist (Ardha Matsyendrasana)If done properly, the Half Spinal Twist lengthens and strengthens the spine. It is also beneficial for your liver, kidneys, as well as adrenal glands. Practice this Yoga Pose under the supervision of aYogainstructor. In this section, learn how to perform the Half Spinal Twist.

Wind Relieving Pose (Pavanamuktasana)The term Pavanamuktasana comes from theSanskritword'pavana' which means air or wind and 'mukta' which means freedom or release. The Wind Relieving Pose works mainly on the digestive system. specifically, it helps in eliminating excess gas in the stomach.

Double Leg RaisesA DoubleLegRaiseis similar to a Single Leg Raise, only this time, you will raise both legs. In doing this Yoga Pose, make sure that the full length of your back is resting on the floor and your shoulders and neck are relaxed. This section covers the steps and guidelines on how to do this pose properly.

Anuloma VilomaAnuloma Viloma is also called the Alternate NostrilBreathingTechnique. In this Breathing Technique, you inhale through one nostril, retain the breath, and exhale through the other nostril. Learn how to do this technique for beginners by following the steps found in this article.

Stress is number 1 cause of Hypertension. To relieve stress, sympathetic nervous system has to be calmed down. For this Surya Bedan pranayama (right nostril breathing) is very effective.Viparita Karni or legs up to the walls pose, calms nervous system.Supta baddha konasana calms nervous systemstimulating vagus nerve which originates in the brainstem and extends all the way down to the tongue, vocal chords, heart, lungs, and other internal organs is a quick and easy way to relieve anxiety. When you stimulate your vagus nerve, you counteract yoursympatheticnervous system, the one that causes stress by activating your fight-or-flight response.The vagal response reduces stress. It reduces our heart rate and blood pressure. It changes the function of certain parts of the brain, stimulates digestion, all those things that happen when we are relaxed. It promotes healing. The best practice is a complete breath which involves diaphragmatic breathing. That means expanding your diaphragm, a muscle located horizontally between the chest cavity and stomach cavity. Also known as belly breathing, diaphragmatic breathing is characterized by an expansion of the abdomen instead of the chest.inversions like Sarvangasana, halasana are good for central nervous systemThe parasympathetic is the part of your nervous system that slows you downits responsible for telling your muscles to relax, improving your digestion and assimilation, boosting immunity, and helping you sleep better. It also normalizes your blood pressure and lowers your heart rate. The parasympathetic nervous system counteracts many stress-related symptoms and the negative by-products of our modern, fast-paced, high-output lives. As youve probably heard, one reason asana leaves you feeling so good is that it activates your parasympathetic nervous system, thanks to two elements that almost all asana practices have in commonthe lengthening and strengthening of musculature and calm, even breathing.To build your parasympathetic nervous system, you need to do poses that encourage deep relaxation, such as forward bends and hip openers; do fewer standing poses; and do more sitting, supine (face up), and prone (face down) postures as well as inversions. You also need to hold poses longer, as you would inrestorative yoga, and dedicate longer periods of time to developing slow and complete breathing.Yogic breathing practices and asana sequences that slow the heart rate, drop blood pressure, and release muscles can help soothe an anxious mind. When people are anxious, the sympathetic nervous system is revved up. Yoga says calming the breath calms the nervous system, and calming the nervous system calms the mind. A tense mind can lead to tense muscles, and relaxing the muscles can help relax the mind.

By Bharat Takur - http://gulfnews.com/leisure/yoga/yoga-for-stimulating-vagus-nerve-1.1371572The vagus nerve, which is the longest running nerve in the body, starts at the top of the spinal cord and travels all the way down to your gut. When you apply gentle pressure on your eyeballs behind closed eyes or move them in all four directions, the heart rate drops by 5 to 13 beats.This is a trick that releases and sends large amounts of GABA to the brain, instantly relaxing it, inhibiting stress and controlling disease and moods. GABA naturally brings your system to a state of rest as sedatives do artificially. When adequately stimulated, the vagus nerve is capable of solving most of your emotional and physical problems.Ways to activate the vagus nerve:1 Deep diaphragmatic breathing (see August 9 issue oftabloid!).2 Chanting and letting the mouth fill with saliva and leaving your tongue to soak in it.3 Pressing your eyelids and washing the face with cold water, especially after exercise, will bring the body into instant relaxation.4 Performing inverted postures such as sarvangasana, vipareet karani mudra and halasana especially in addition to a daily yoga practice.5. Practising Bhramari Pranayama which activates your palate, throat and ears the pathway of the vagus nerveBENEFITS1 Helps the brain to emit new brain cells.2 Turns off stress and instantly relaxes you.3 Gives you razor-sharp memory.4 Brings down inflammatory response of the body which is responsible for all disease.5 Brings down blood pressure.6 Promotes better sleep.7 Keeps diabetes under control.8 Raises immunity.9 Relieves depression, anxiety and raises levels of endorphins.10 Gives you the ability to enjoy more, stay happy, healthy and energetic, and compassionate.There lies incredible power in the vagus nerve. Modern research is acknowledging the role and far reaching effects of yoga on the vagus nerve. Science uses machinery to activate the vagus nerve and the results are temporary at best, but yoga as taught by the yogis from the Himalayas, is capable of harnessing its complete potential.Modify any standing poses in which the arms are normally extended overhead (likevirabhadrasana I) by placing your hands on your hips. Intrikonasana(triangle pose), look down toward the floor instead of up at the ceiling to keep blood pressure from rising. Steer clear of poses that compress the front of the diaphragm, such asdhanurasana(bow pose) andmayurasana(peacock pose), which can drive blood pressure up.

https://yogainternational.com/article/view/5-poses-to-reduce-hypertensionAdho Mukha Shvanasana (Downward-Facing Dog Pose) with SupportBegin on your hands and knees and place two or three blankets (folded lengthwise) underneath your chest. Press the weight evenly through the hands as you straighten your arms and lift up through the inner edges of the arms. Release your shoulder blades away from your neck toward your hips, straighten the legs, and lift your pelvis up intoadho mukha shvanasana(downward-facing dog pose). Separate your feet wider than hip-width apart.

Lift the pelvis away from the wrists and, keeping the legs firm, press the fronts of the thighs away from the torso toward the backs of the legs and lengthen your calves down toward your heels. Extend the inner arms from the wrists toward the shoulders as you move the shoulder blades away from the neck toward the pelvis.Let the back of your neck release down so that your head (somewhere between the top of your forehead and the crown of the head) can rest on the support. If your head doesnt comfortably reach your support, add another blanket. You shouldnt have to bend the elbows in order to reach the blankets. If your neck feels compressed or your head jams into the blankets, lower your support.When you can balance the dynamic action in the limbs and torso with the rest and relaxation in the head and neck, youll be able to hold the pose for a few minutes without feeling strain. When you come down, separate and bend your knees, sit on your heels, and release your head to the floor in balasana.Uttanasana (Standing Forward Bend Pose) with Head SupportSeparate the feet as wide apart as the narrow side of a yoga mat. Align the outer heels and little toes on the edges of the mat, and place a block at its tallest height between your feet and in line with your big toes. Depending on your proportions and the flexibility of your hamstrings, you may need more or less support. Stack a couple of blocks, if necessary, or put the blocks or a folded blanket on the seat of a chair to rest your head.

Bend forward, straighten your legs, and place the crown of your head on your support. Hold the ankles and spread the elbows apart from each other. Move your shoulder blades away from your neck, but let the back of your head descend toward the floor. Even though your head is resting on your support, keep the majority of your weight in your feet, balancing the weight evenly between the front, back, inside, and outside edges of the feet. Lift your thighs firmly and press the thighbones toward the backs of the legs without disturbing your head. The back of the neck should feel long and the chest broad. Breathe normally and stay in the pose for as long as you like, up to three minutes. Place your hands on your hips, inhale, and come up.Pashchimottanasana (Posterior Stretch Pose)Sit on two folded blankets and extend your legs straight in front of you indandasana(seated staff pose), feet hip-width apart. Place a bolster lengthwise on top of your legs, with a folded blanket on the bolster closer to your feet. Lift the sides of your torso up. If you find that youre slumping backward, sit on more support. Extend forward and hold the outside edges of your feet with your hands. Lengthen your abdomen over the bolster and rest your forehead on the blanket.

If you cant reach your feet, hold a belt around the feet; if your head doesnt reach the blanket, rest it on a chair instead, padded with at least one blanket. Straighten your legs and press the thighbones toward the floor as much as you can without allowing your heels to lift. Relax the forehead and spread your elbows as you release the shoulders apart and away from your neck.Extend through the backs of the heels and move your back ribs toward your front ribs down onto the bolster. Keep the back of the neck long and soft and relax your facial features. Hold for two minutes and then return to dandasana.Halasana (Plow Pose)Experiment with this pose using blankets, a bolster, and a chair for support. If you feel any discomfort, simply come out of the pose and rest in shavasana. Stack three folded blankets at the end of your mat. The smooth, folded edges of the blankets should be in line with the edge of your mat. Open another blanket on the floor in front of your mat for the back of your head, place a bolster on the mat behind your blankets for your pelvis to rest on, and position a chair on the floor in front of your mat and folded blankets. Lie down with your shoulders, upper back, and base of your neck on the stacked blankets, your head on the blanket on the floor, and your pelvis resting on the bolster.Reach your arms overhead and hold the feet of the chair. Push the chair away from you until your arms are straight. Bring your arms back by your sides and place your palms on the bolster. Rotate your upper arms outward and open the chest. Pressing your hands into the bolster, bend your knees toward your chest, lift your pelvis off the bolster, and take your feet overhead, toes onto the seat of the chair. Separate your feet as wide apart as the seat of the chair, toes curled under.

Clasp your hands behind your back, straighten your arms, and roll onto the outer front edges of your shoulders. Press your wrists into the bolster and lift the sides of your chest away from the floor. Relax your throat and allow the back of the neck to softly lengthen.Pressing your toes down, lift the fronts of your thighs away from your head and straighten your legs. Release the clasp of your hands and rest the backs of your hands on the floor besides your head, elbows bent at a 90-degree angle. Keep your legs active but your head and neck passive, and your throat and face completely relaxed. To come down, bend your knees and slowly roll your upper, middle, and then lower back to the floor, keeping your head down. Rest on your back for a minute before rolling to your side to sit up.Setu Bandha Sarvangasana (Bridge Pose)Sit on the front end of a bolster and belt the tops of your thighs together. With your knees bent and your feet on the floor, lie back onto the bolster. Using your feet to push against the floor, slide off the bolster just until your shoulders reach the floor and are at the same level as your head. Then extend your legs straight, backs of the heels on the floor.

Roll the outer edges of the shoulders underneath you and broaden your chest as you lengthen your arms alongside the bolster. Turn the upper arms out and the palms toward the ceiling. If your lower back aches or feels compressed, elevate your feet on a support and lengthen the sacrum and buttocks toward your heels.Some asanas work better than others for lowering blood pressure--for example, cooling poses, such as forward bends where the head is supported.Relax your throat and allow the root of the tongue to descend toward the back of the throat. You can close your eyes and gaze inwardly toward your chest, so that your forehead and cheeks soften and release completely. Relax the area between the eyebrows and around the temples.Stay in this pose for as long as you likeup to 10 minutes; you should feel completely relaxed. On an exhalation, bend your knees, push your feet into the floor and slide off the bolster until your entire back comes to the floor. Rest the backs of your legs on the bolster for a few moments and then roll over to your right side and sit up.After sitting up, you can cross your legs and bend forward to rest your forehead on the bolster. If your head doesnt reach, elevate the support. Hold for a half a minute and then change the cross of your legs and repeat on the other side before sitting up.Yoga Asanas for High Blood Pressure: Genereally speaking, asanas that do not invert the body are beneficial for people with high blood pressure. Calming restorativeyoga asanasare particularly useful for reducing stress and lowering blood pressure naturally, as are intensive stretching poses like leg stretches and hip openers. Favor yoga asanas that put the spine in a horizontal position, which allows the heart to slow down, as it takes less effort to pump the blood to the brain. Sitting positions and lying asanas like Baddhakonasana, Virasana, and Upavista Konasana are very useful for people with high blood pressure.Mild inversions can be introduced gradually: A great alternative to Viparita Karani, for example, with similar relaxing and calming effects, is supported Setu Bandha Sarvangasana (Bridge Pose) done on bolsters. Bridge pose is energizing for the kidneys and hence soothes the system, lowering high blood pressure. While the head is slightly below the heart in this pose, supported Bridge Pose is generally considered to be acceptable for students with high blood pressure. Similarly, Adho Mukha Svanasana (Downward-Facing Dog) is a mildly inverted posture, which is considered acceptable; it lifts the heart only a little above the head and does not elevate the legs, increasing pressure in the head very little.Utilizingyoga as therapy for high blood pressureis most useful if done as part of a multi-theraputic approach, includinglifestyle changesandAyurvedic remedies for stress and high blood pressure.As always, when it comes to natural healing, getting results are not usually as quick and easy as popping a pill. The good news is, however, that when you take steps to lower blood pressure naturally by helping the bodys own healing response to take care of the problem, you get true, holistic healing. Not only will you avoid unwanted side effects from blood pressure medication, when blood pressure is lowered naturally because your nervous system becomes more balanced, your whole mind and body system benefits. This means you, generally speaking, will feel better, have more energy, will perform better during the day, and have more resources for coping with stress.

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Mudras for Healing and Transformationby Joseph and Lilian Le Page