Try Practicing Yoga For Hypertension
Hypertension or high blood pressure is a very common ailment and so many people suffer from it. It increases the risk of heart disease and stroke. Apart from taking medicines, there are a number of things that you can do to lower your blood pressure and they are:
Yoga can actually assist you with 3 of the lifestyle changes needed to lower blood pressure and they are exercise, reduction of stress and maintaining an ideal weight.
However, you need to avoid certain standing poses, inversions and backbends if you have hypertension. Do check with your doctor once before you start yoga and also talk to your yoga instructor.
This kind of meditation brings a calm and focused attention to the thoughts floating across your mind. It can be practiced by focusing on one sensation (breath), thought (concept of forgiveness) or object (candle).
You need to do sit in the easy pose or sukhasana to practice this.
- Close your eyes.
- Regulate your breathing. Inhale for 5 counts and exhale for 5 counts. Breathe naturally again after a few deep breaths. Notice air passing in and out of your nose. Bring awareness back to the breath.
- Don’t force your mind to concentrate. When it wanders bring it back to your breathing. Don’t punish yours;ef for wandering thoughts.
- Bring your awareness back to the object of focus (your breath) or to the visual object (candle).
- When thoughts wander, guide them back to the object of focus instead of fighting them. Let the thoughts pass as floating clouds.
- Do this for 10 mins a day and then slowly increase.
Pranayama: Alternate nostril breathing (Nadi shodhana)
- Sit in easy pose
- Close your right nostril with your right thumb and inhale deeply with your left nostril.
- Close the left nostril with the right hand’s ring finger as you release the right nostril.
- Exhale slowly through the left nostril.
- Keeping your left nostril closed, inhale through your right one.
- Sealing the right nostril again with the thumb, release the left one.
- Breathe out of the left nostril and now you will in the original position with the thumb sealing the right nostril.
- Do this 10 times and increase the no of repetitions.
While doing this don’t hold your breath as you have high BP.
Bridge pose for stress relief
It is a chest and neck opening pose that helps in reducing stress and anxiety. It calms down the mind and is known to treat individuals with high blood pressure. However, if you happen to have a neck injury, please don’t do this pose.
- Lie on the back with the knees bent and feet on the mat.
- Press the feet and arms in to the yoga mat as you lift the hips towards the roof.
- Keeping your thighs and feet parallel. Roll the shoulders back and underneath the body. Clasp the hands and extend arms along the floor beneath the pelvis.
- Old position for a min and then breathe out. Release by slowly rolling the spine along the floor.
Corpse pose for deep relaxation
Savasana is the final relaxation pose to help your body relax and restore itself completely. Let worries fade away and you can be rejuvenated and reborn.
- Lie on your back and close your eyes
- From the soles of your feet to the crown of your head. Release each and every part, organ and cell. Keep your eyes closed and bring in deep peace and silence into your body, mind and soul.
- Stay in this savasana pose for 5 to 15 mins.
Follow the above and see the difference in your health.
Hope you like reading about yoga for hypertension!
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