Top 6 and Effective Yoga For Hypertension
We all are aware of the benefits of yoga but few of us actually take the trouble to experience them. Our frenzied lifestyle does not give us room to introduce time for ourselves, except for an occasional tryst with the treadmill when we feel guilty. Here we will get understanding about yoga for hypertension.
Mental well being is not a priority with most, and we tend to leave yoga to those who have the luxury time. Yoga is useful for our mind as well as for overall health.
Unfortunately, we do not realize that taking the time to practice some yoga asanas can actually have a therapeutic effect not only on the mind but also the body.
More and more people are afflicted with ailments caused by stress and an unhealthy lifestyle, and prominent among these is high blood pressure or hypertension. In fact, chances are that you or someone you know suffer from the condition!
Blood pressure is characterized by abnormal pressure levels in the arteries. When the pressure increase, it causes damage to the heart and some times proves fatal.
While medication helps, it takes something like yoga to create a balance in the autonomous nervous system, which control stress.
Yoga helps to regulate blood pressure by stabilizing the nervous and circulatory systems. By adopting yoga technique and philosophy we become less aggressive and calmer, which has a positive effect on our overall health.
If you suffer from blood pressure problems, incorporate this yoga routine into your daily life- you will be amazed at the difference it can make.
Yoga For Hypertension
There are different yoga for hypertension which has greater impact and you will feel a positive response.
1. ANULOME VILOME — Alternate nasal breathing is wonderful for calming the mind and subsequently soothing the nervous and cardiovascular systems. This pranayama soothes excited nerves and brings relief to hypertensive symptoms. It also balances the flow of prana in the body.
How to do Anulome Vilome –
- Sit in a cross-legged position with head, back, and neck in a straight line.
- Inhale through the right nostril for 2 seconds, keeping the left nostril closed.
- Now close both nostrils with the help of thumb and little finger and hold your breath for 4 seconds.
- Exhale through the left nostril for 2 seconds, and inhale through the left nostril for 2 seconds.
- Close both nostrils and hold your breath for 4 seconds, then breath out through the right nostril.
- This is one cycle. Continue this for 5 rounds in the beginning and go up to 20 rounds at a time or as many as you can comfortably do.
2. Apan-Vayu Mudra — Also called Hridayamudra, it strengthens and improves the vitality of the heart. It can also be safely used in acute conditions as it lowers elevated blood pressure.
How to do Apan-Vayu Mudra-
Touch the base of the thumb with the index finger and let the tip of the thumb touch the tip of middle finger and ring finger. Allow the little finger to remain straight, at Ease.
3. Shishuasana (Child Pose)
Shishuasana calms down your nervous system, It also provides relief from constipation. It relaxes the body and helps to reduce stress.
How to do Shishuasana
- Sit on your heels, Put your back on the heels and bend forward.
- Stretch your arm, touch the floor, and bend your body towards the face.
- Gently press your chest on the hight.
- Hold for minutes or seconds as per the comfortability.
- Slowly come up to the heels.
Do not do this Yoga asana if you have any back injury.
4. Paschimottanasana (Forward Bend Pose)
This asana is very helpful to release your stress and provide relief from hypertension or high blood pressure. It is also useful to reduce the fat of the abdominal region and reduce weight.
How to do Paschimottanasana
- Sit straight on the back.
- Stretch your both legs towards your face.
- Bend towards your toe and touch the knee with your nose.
- Do slowly and repeat it as many times you can do.
5. Kapalbhati Pranayam
Kapalbhati Pranayam detoxifies of our body. It provides relief from stress, makes your life calm and concentrated and finally reduces your blood pressure.
Kapalbhati improves the functioning of the digestive system, it improves the blood circulation, strengthens the nervous system and rejuvenates the nerve cells. It calms the mind and make your life stress free and thus reduce hypertension.
How to do Kapalbhati Pranayam
- Sit straight, closed- legged and proper.
- Keep your hand on the knee and open your palm to the sky.
- Exhale the breath, pull your stomach and pull your navel towards the back.
- Do comfortably as much you can do.
- Relax your stomach and naval and repeat the same.
- Do this technique in the morning empty stomach.
6. Shavasana (Corpse Pose)
Shavasana or corpse pose provide relief from depression, stress, and fatigue. It is also very helpful to get you sound sleep. It is also helpful to control blood circulation. In this way, stress-induced hypertension can be controlled.
How to do Shavasana
- Lie down on the floor and keep your legs and hands straight.
- Keep your whole body( Back, Legs, Hands, Knees ) relax and open your palm.
- Close your eyes.
- Bring attention on each and every part of your body from one side to another side.
- Start from right toes, knees, legs, hands, face, and head. Make all parts relax and feel the same. Repeat the same to another side of body parts.
- Take a slow and deep breathing and allow your body to get relaxed. Breath inhalation (oxygen) will provide energy to the body and exhalation provides the relaxations to the body.
- Repeat the whole process again and again.
- You will feel the difference.
Your Lifestyle always plays an important role in for your healthy life. So take out some time to rejuvenate and to relax your body. Health is wealth.
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There are different kinds of Yoga and Pranayam but here I have revealed the yoga for hypertension, stress, and depression.
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