let's together reduce the tension of arteries...

HIGH BLOOD PRESSURE (Hypertension): 

Let's see about it:

   When the reading of blood pressure above 130 / 90 mmhg for consecutive days it is referred as hypertension. 

  The heart is getting workload for giving pumping blood. 

Why is it so ? 

   It may be primary or secondary hypertension.

  Primary: It is due to development of plaques in arteries over a period of time. 

  Secondary: It is due to development of disease in other organs and damage over heart gradually (kidney diseases, pills )

YOGA : 

   Yoga for hypertension should be carefully done strictly under the guidance of practitioner.

   It helps to reduce the workload in the heart.  

  Ardha Matsyendrasana:

 Sit in Dandasana with forward stretching of the legs on the floor. Fold the right leg and keep under the left thigh then cross the left leg keep near the right knee.Now raise the left hand cross the left leg and catch hold the right ankle joint.

  Ardha pavanmuktasana: (Single kneebending). 

Lie on the supine posture, raise thesingle leg and slowly bend the knee and try totouch the forehead on the knee.

  Uttaanpadasana (straight leg raising):

lie on the supine posture and slowly raise both thelegs straight without knee bending. Maintain for5 seconds with normal breathing. While exhalingslowly release both the legs without bending theknees.

Marjariasana(Cat pose): 

Sit in vajrasana and kneel down on the floor with placing the palms between the two knees, while inhaling archthe spine and look towards the navel region. Whileexhaling make a curve in the spine and lookupwards .practice it for 5 times.

  Sukasana:

 In Sukhasan, the subject sits in a comfortable posture with one leg below the other. With the abdomen in, chest out, chin parallel to the ground, the shoulder blades are drawn gently together. The hands are rested, with palms facing upward at the juncture of thighs and the abdominal region.

  Vajrasan (bolt pose) 

In Vajrasan, kneels by folding both knees, and then sits on the heels. In this posture, the calf muscles touch the thighs, the heels are close to each other behind the hips and the palms are placed on the respective knees. With the abdomen in, chest out, chin parallel to the ground, the shoulder blades are drawn gently together. In both these postures an upright position with a straight spine is assumed. These are comfortable asanas, which must assumed without causing undue pain to the legs.

 Dhanurasan (bow pose)

 In Dhanurasan, the subject lies down on the belly. The arms are taken back, the knees bent. The ankles are held with the hands. The breath is inhaled and re-tained, the body assuming the shape of a bow. The person maintains the posture for ten seconds, exhales slowly and returns to the normal lying down position.

 CONTRAINDICATIONS: 

 SIRSASANA : as the resulting increase in blood flow towards the head proves deleterious to the overfilled heart.

PRANAYAMA: 

 ANULOMA VILOMA (Alternate nostrilbreathing): sit in sukhasana. Close the right nostrilwith the thumb, exhales through left nostril againinhale through left nostril. Close the left nostrilwith the ring finger, retain the breath then exhalethrough right nostril. Again inhales through rightnostril retain the breath then exhale through leftnostril. This is one round. Repeat for 10 rounds.

 MUDRA:

Surya mudra: 

  This mudra is one by letting the tip of the ring finger touch the base of thumb while exerting very little pressure on your ring finger. 

  There is a significant improvement seen in the problem of hypertension with this mudra.

DIET

What should be included:

1.DASH DIET

   Emphasizes a diet rich in fruits, vegetables, and low-fat dairy products and reduced saturated and total fat.

2.PROTEIN 

   Protein or the replacement of protein for fat or carbohydrate in a diet results in lower blood pressures.

3.POTASSIUM 

4.VITAMIN D 

5.VITAMIN K2 

6.MAGNESIUM 

TREATMENT : 

 1.HIBISCUS TEA : 

   Bring the hibiscus flowers and water to a boil in a large pot. Once the water starts boiling, switch off the flame and cover the vessel.

   Let the tea steep for 15-20 minutes. Mix in the honey and lime juice till completely combined. Strain the tea.

2.GARLIC 

   Garlic is an ancient technique but the work of it is really appreciatable 

   A piece of garlic when minced at eat while having sudden high BP, it lowers by 20 mins and bring back to normal.

What should be avoided 

        Excessive sodium intake

        Processed foods 

        High sugars 

Take away message to home :

     Regularise the practice of asanas and diet should be concentrated regardless of any other conditions.

   Make sure to have a consultation with yoga doctor. 

   Incase any doubt mail us ! 

                    STAY HEALTHY