Yoga for Hypertension

 

PREPARATORY PRACTICE

 

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

 

USEFUL PRACTICES

 

Asana
	Tadagasana Ardhamatsyendrasana (1 minute on each side) Vajrasana Series from Yoga Sopan Book Tadasana Pavanmuktasana Tiryak Tadasana Ardha Chakrasana 1, Ardha Chakrasana 2 Katichakrasana Anantasana 1, Anantasana 2 Trikonasana 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