YOGA FOR HYPERTENSION
HYPERTENSION
Hypertension (high blood pressure) is when the pressure in blood vessels is too high (greater than 120/80 mmHg). It can be serious if not treated.
People with high blood pressure may not feel symptoms.
We should get our BP checked regularly.
Hypertension is diagnosed if, the systolic blood pressure reading is ≥120 mmHg and/or the diastolic blood pressure reading is ≥80 mmHg
Systolic number represents the pressure in blood vessels when the heart contracts or beats. Diastolic number represents the pressure in the vessels when the heart rests between beats.
Factors that increase the risk of having high blood pressure include:
- Genetics
- Being overweight or obese//People with BMI>25
- Not being physically active
- High-salt diet
- Drinking too much alcohol
- Tobacco/smoking
- Stress
Lifestyle changes like eating a healthier diet, quitting tobacco and being more active can help lower blood pressure.
Signs and symptoms:
Non symptomatic : Sometimes the patient does have any symptoms when BP shoots up. We should go for checking of BP regularly.
Symptomatic: Symptoms associated with BP are headache, breathlessness, dizziness, blurred vision, disturbed sleep, recurrent backache, anxiety etc
YOGA FOR HYPERTENSION
YOGA FOR MANAGEMENT OF HYPERTENSION
LOOSENING PRACTCIES:
ASANAS:
Ardhakati Chakrasana - 1 min
Trikonasana - 1 min
Vakrasana - 1 min
Bhujangasana - 1 min
Ardha Matsyendrasana - 1 min
Gomukhasana - 1 min
Ustrasana - 1 min
Deep relaxation Technique - 15 mins
PRANAYAMA:
Anulom Vilom - 10 rounds
Ujjayi- 10 rounds
Shitali -10 rounds
Sheetkari -10 rounds
Sadanta -10 rounds
Bhramri -10 rounds
Chandra Bhedana -10 rounds
Meditation: 10 mins
Kriya/Shatkarma :
Kapalbhati (Slow pace)
Jal Neti
CONTRAINDICATIONS FOR HYPERTENSION/PRACTICES TO BE AVOIDED:
Asanas: Shirshasana, sarvangasana,vipritkarni, halasana,chakrasana.
Pranayama/Breathing :
suryabhedana , bhastrika, any pranayama with kumbhak.
Kriya: Kapalbhati with fast breathing, Vaman dhouti, Shankha Prakshalana.
Diet for Hypertension :
We can take fruits twice/thrice a day at an interval of five hours. Fruits like orange, apple, pears, mango, guava, watermelon are good. avoid banana and jackfruits.
Vegetables such as cucumber, carrot, tomato, onion, radish, cabbage, spinach are good. Garlic is one of the most effective remedies for lowering blood pressure.