Yoga for hypertension

Yoga for Hypertension yogapoint.com

PREPARATORY PRACTICE
Basic Movements (yoga sopan book)
Preparatory Movements (yoga pravesh book)

USEFUL PRACTICES
Asana
Tadagasana

Ardhamatsyendrasana (1 minute on each side)

Vajrasana Series from Yoga Sopan Book

Tadasana

Pavanmuktasana

Tiryak Tadasana

Ardha Chakrasana 1, Ardha Chakrasana 2

Katichakrasana

Anantasana 1, Anantasana 2

Trikonasana

Bhujangasana

Veerasana

Shalabhasana

Shavasana (when needed)

Dhunurasana
Cleasing Practices
Uddiyan Bandh 3 Rounds (each round 30 seconds)
Jalaneti (once a week)
Pranayama
Anulom Vilom Deep Breathing (15 minutes)
Ujjayi Pranayama without Kumbhak in reclining pose (savasana, supta vajrasana with prop) (10 minutes) same as
bastrika
Sheetali Purak followed by Bhramari Rechak (21 rounds) inhale through curved tongue cooling the air, exhale
through nose. Inhale:exhale::1:2

Brief 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 PRACTICES
Asana
Vakrasana

Ushtrasana

Uttanpadasana

Marjarasana

Sulabh Ushtrasana

Sankatasana

Pranayama
Left Nostril Breathing, Bhramari Pranayama without Kumbhak
Cleasing Practices
Neti - Agnisar 100 Strokes total in 3 to 4 rounds, Walking for 60 minutes

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

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

DAILY PRACTICE PROGRAMS

Duration in
Minutes
3

No. Asana / Yoga Technique

1

Shavasana (corpse pose)

Basic
Movements all
(One round each)
Shavasana

Vajrasana Series from Yoga Sopan Book

10

Shavasana

Bhujangasana

Dhanurasana (bow pose) 3 rounds

Shalabhasana (locust pose)

Makarasana

10

Pavanmuktasana

11

Ardhachakrasana 1, Ardhachakrasana 2

12

Anantasana 1, Anantasana 2

13

Ardha Matsyendrasana

14

Shavasana (corpse pose)

15

Tadasana, Tiryak Tadasana

16

Katichakrasana

17

Trikonasana

18

Veerasana

19

Shavasana (corpse pose)

20

Shavasana

21

Anulom Viloma, Deep Breathing

10

22

Sheetali Purek & Bhramari Rechak

10

23

Ujjayi breathing without Kumbhak

10

24

Prayer

Types OR Preparatory

Movements Type

to

12

Total Time
Omkar Chanting

10

90
30

Jal Neti (once a week)

Yoga Nidra for Stress Relief (every day 1 time)

From yogajournal.com
Baddha konasana
Setu bandhasarvangasana
Savasana
Dolphin pose (down dog on elbows)
Adho mukha swanasana
Janu Sirsasana
Vajrasana
Viparita karni
Supta padangustasana
Supta Vajrasana
Paschimottanasana
Pada 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

30

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 Stretches

Shoulder 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 Fold

Practicing 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 full forward bend. For beginners, you may use props
like a folding chair to support your forearms.
Cat Pose (Bidalasana)

The Cat Yoga Pose teaches 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 a Yogainstructor. In this section,
learn how to perform the Half Spinal Twist.
Wind Relieving Pose (Pavanamuktasana)

The term Pavanamuktasana comes from the Sanskrit word '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 Raises

A Double Leg Raise is 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 Viloma

Anuloma Viloma is also called the Alternate Nostril Breathing Technique. 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 system
stimulating 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 your sympathetic nervous 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 system
The 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 common
the 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
in restorative 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-vagusnerve-1.1371572

The 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 of tabloid!).
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 nerve

BENEFITS
1 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 (like virabhadrasana I) by
placing your hands on your hips. In trikonasana (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 as dhanurasana (bow pose) and mayurasana (peacock pose), which can drive blood
pressure up.

https://yogainternational.com/article/view/5-poses-to-reduce-hypertension
Adho Mukha Shvanasana (Downward-Facing Dog Pose) with Support
Begin 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 Support
Separate 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 in dandasana(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
restorative yoga 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.
Utilizing yoga as therapy for high blood pressure is most useful if done as part
of a multi-theraputic approach, including lifestyle changes and Ayurvedic
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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