Hypertension
Hypertension a condition in which the force of blood against the artery walls is too high.Every time your heart heats, it pumps the blood through the arteries, Blood pressure is highest when hear pumping the blood. This is so called as systolic blood pressure. Diastolic Pressure is when the heart is at rest, between the beats, the blood pressure falls. Normally blood pressure reading is calculated on the two numbers. Systolic comes before the diastolic or above it.
120/80 or lower is a normal blood pressure.
140/90 or higher is a high blood pressure
Pre-hypertension is so called when the pressure is between 120 and 139 top or 80 and 80 at the bottom.
Ardha Kati Chakrasana
Straight standing with feet a little apart, hands by your side.
Inhaling Position, lift the right arm up all the way, touching your ear with palm facing the head
ExhalingPosition, bend on the side. Stretch your neck, look up at your fingers.
Hold for a count of 5.
Inhale, come back up.
Repeat on each side 6 times.
Trikonasana
Stand legs stretched apart.
Hands should be raised sideways, parallel to ground while inhaling.
Till right-hand touches the right heel bend to the right or right calf muscle, with left hand straight up while exhaling.
Stretch your neck and look up.
Hold for a count of 5. Then come up while inhaling.
Exhale, bend on to your left.
Repeat on each side
Tadasana
Hands by your side, stand straight with feet little.
Slowly inhale and, rise onto toes, lifting both the arms from your side all the way above your head, locking the fingers with palms facing up.
Balance for a count of 5.
Then exhaling slowly, bring the arms down, and the heels down.
Repeat 6 times
Vrikshasana
The standing position should be Straight with feet little apart.
Then slowly fold your left leg and place your left foot on the right thigh
Balancing slowly on right leg, lift both the hands while inhaling, all the way above the head.
Hold for a count of 5. Then slowly bring the arms down, exhaling.
Stretch the leg one by one both the sides and relax.
Repeat 3 times on each side.
Vajrasana
The position should be sitting with both legs stretched in front, fold the right leg, and bring right heel under the right buttock.
Then sitting on right heel, fold the left leg, and bring the left heel under the left buttock.
Sit cross on the heels, with palms resting on thighs, and relax.
Ushtrasana
Sitting position should be in Vajrasana.
Stand on your knees with knees and heels shoulder distance
Inhale and bend back, placing both thumbs on either side of the spine,
The waist should be in forwarded pose and hold the position for a count of 30 with normal breathing.
Exhaling, come back standing on knees.
Repeat 3 times.
Vakrasana
The position should be stretched out legs.
Right leg has to be bend at knee, and place the right foot by the side of left knee.
Twist and bring the left elbow across the right knee and hold right big toe in the
Give a full twist to spine, Placing the right palm just behind, opening up shoulder,
Count for30 with normal breathing, in position. Then inhaling, untwist and stretch the leg
Repeat on the other side. Repeat 3 times on each side.
Ekapada Uttanasana
This asana gives a sufficient exercise for abdominal muscles. Lying down on your back with feet together, hands by your side, as you inhale, and raise the left leg up to 90 degrees.
Knees should not bend.
Hold for a count of 5.Then slowly exhaling, bring the leg down. Then do the same with left leg. Repeat 6 times.(Do not bend the knees - Do not raise the leg on the floor to raise the other leg further - Perfectly synchronize breathing with leg movements.)
Setu Bandhasana
Laying down on the back, bend both legs, bringing heels as close to body as possible, with feet a little apart, and knees apart.
With both hands hold heels.Inhaling, raise the waist alone as high as possible.
Hold for a count of 5 and exhaling, bring the waist down.
Repeat 6 times.
Bhujangasana
Lying down on the abdomen, place the palms by side of the chest with fingers below the shoulder line, and with toes, heels and knees together.
Lift the head neck and chest till navel while in haling keeping elbows closer
Bend the dorsal spine and neck as backward as possible.
Hold the position for a count of 30. Exhale, come down.
Repeat 3 times.
Sitali
Sitali position should be in padmasana or such asana (cross leg position) with hands resting on the
Folding it like a tube stretch the tongue forward, partly out of the mouth,
Suck the air slowly, inhaling through the tongue and mouth.
Feel the cool air passing down the throat into the lungs.
Slowly exhale through the nostrils, feeling the movement of warm air.
Repeat for 10 rounds.
Nadi Shodhana
Position should be in padmasana or such asana (cross leg position) with hands resting on the
Fold the second and third fingers, placing your thumb to right nostril and forth finger to left nostril.
Close your right nostril with the thumb, inhale with left as slowly as possible all the way focusing on the depth of breathing.
Now close left nostril with the fourth finger and exhale through the right nostril.
Next inhale with the right nostril, close it with thumb and exhale on the left.
Continue alternate nostril breathing, keeping eyes closed, focusing on the depth of the breathing. Do it for 10 rounds.
Bhramari
Sit in cross leg position keeping your eyes closed.
Now touch the tip of the tongue to the top of the palate with mouth closed.
Inhale deeply with both nostrils.
Exhale Chant 'ommm' or Omkara, slowly producing a low-pitched sound resembling the humming of a female bee.
Meditation
Sit in comfortable cross leg position with hands resting on the knees.
Keeping eyes closed sit in silence.
Just observe the breathing with no thoughts.
Begin with 3 – 5 minutes.
Yoganidra
Lie down on the back with feet a little apart, hands by your side, with palms facing up and face a side.
Relax the whole body gradually, moving focus from toes to head.
Relax the mind observing the breathing, with no thoughts for a while.
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