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  Yoga Practices - Positions, Postures, Asana (The Best Practice to Perfect Health)  

Yoga for Hypertension

 

PREPARATORY PRACTICE

 

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

 

USEFUL PRACTICES

 

Asana

 
Ardhamatsyendrasana (1 minute on each side)
Vajrasana Series from Yoga Sopan Book
Tadasana
Pavanmuktasana
Tiryak Tadasana
Katichakrasana
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 (10 minutes)
Sheetali Purak followed by Bhramari Rechak (21 rounds)

 

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

No.
Asana / Yoga Technique
Duration in Minutes
1
Shavasana (corpse pose)
3
2
Basic Movements all Types OR Preparatory Movements Type 1 to 12
(One round each)
10
3
Shavasana
3
4
Vajrasana Series from Yoga Sopan Book
10
5
Shavasana
2
6
Bhujangasana
1
7
Dhanurasana (bow pose) 3 rounds
2
8
Shalabhasana (locust pose)
1
9
Makarasana
2
10
Pavanmuktasana
2
11
Ardhachakrasana 1, Ardhachakrasana 2
1
12
Anantasana 1, Anantasana 2
1
13
Ardha Matsyendrasana
2
14
Shavasana (corpse pose)
3
15
Tadasana, Tiryak Tadasana
2
16
Katichakrasana
1
17
Trikonasana
1
18
Veerasana
1
19
Shavasana (corpse pose)
2
20
Shavasana
2
21
Anulom Viloma, Deep Breathing
10
22
Sheetali Purek & Bhramari Rechak
10
23
Ujjayi breathing without Kumbhak
10
24
Prayer
7
   
 
Total Time
90
   
  Omkar Chanting
30
  Jal Neti (once a week)
  Yoga Nidra for Stress Relief (every day 1 time)
30
  Listen Omkar Chanting Through Out The Night