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Yoga and Hypertension

YOGA AND HYPERTENSION

MEANING OF HYPERTENSION:

Hyper means excessive or more than normal and Tension means an act of stretching or mental and emotional strain. Thus, it is a condition in which the blood pressure is abnormally high & can lead to a state of great emotional tension.
The rise in blood pressure is caused due to narrowness of the arteries & the heart has to work harder to push the blood through. When pressure is normal, an adult person registers 120 systolic and 80 diastolic mm of mercury pressure. Abnormalities of arteries or circulatory system can increase this pressure to more than 140 systolic & 90 diastolic and if it remains constant at these levels then the condition can be termed as Hypertension.
A consistent excessive blood pressure causes various diseases such as lack of strength, tiredness, headache, nervous tension, insomnia, confusion, decreased memory restlessness, difficulty in breathing, bad temper, visionary troubles, coldness in the hands and feet etc. Hypertension is a major cause of heart attacks.
THE HIGHER BLOOD PRESSURE CAN BE BROUGHT DOWN BY OBSERVING THE FOLLOWING RULES:
1. Get your health fully checked up by a doctor every six months after you cross the age of 40.
2. One must get blood pressure checked every 2 or 3 months.
3. Reduce your weight, take food which is balanced and which has no fat. Cut down consumption of sugar, jaggery, salt oil, ghee etc.
4. If you have any problem with urinary system consult your physician.
5. Try to remain free from mental tension during stressful situations. Mature your mind & don't over react to day to day situations.
6. Control your reactions to avoid arguments. Do not rewind your past mistakes, worries, tensions repeatedly. Stay in the present moment. Be aware of yourself always.
7. The most positive step you can make is to practice yoga, pranayama, meditation daily to relax the mind, as these will not only remove symptoms but also prevent further disease.
8. In addition, the last is to keep smiling, specially, whenever you are under stress. Try this formula… whenever you smile, you do not think. The tension will go away. It really works.
CAN THOSE HAVING BLOOD PRESSURE PRACTISE ASANAS?
Yes, they can surely practise Asanas. The special Asanas and Pranayama that can offer help readily are Shashankasana, Sukhpurvaka, Sivananda Pranayama, Pranayama and Shavasana
SHASHANKASANA:
1. This Asana is performed while sitting in Vajrasana. Keep back, neck and head in a straight line.
2. Sit with your legs folded behind in a manner similar to position occupied by Muslim friends while they sit for ‘Namaz’.
3. Take a deep breath and raise both the hands in one line with head up.
4. Now releasing breath and keeping the head steady in between the shoulders come down right up to the ground so that both the palms of the hands, the elbow and the forehead touch the ground.
5. Be sure that while bending down in this manner both the buttocks will remain set between both the heels. They should not be raised.
6. As you go on bending forward, go on releasing the breath.
7. Breathe normally, when the head touches the ground.
8. Remain a witness of inhaling as well as exhaling of breath.
9. While you come up, breathe in.
In this asana, the forehead is touching the ground. This part of the head goes lower than the heart so for a little time blood circulation in head is also increased. Heart has to work less in pumping the blood to the brain.
SUKHPURVAKA PRANAYAMA:
For the practice of Sukhpurvaka Pranayama, one should sit steadily. Keep the palm of the right hand facing the face. Bend the first two fingers next to the thumb inside. Now put the right thumb on the right nostril and last two fingers of the same hand should be used to press the left nostril.
Al­ways start breathing with left side & finish this pranayama also with the left side.
TECHNIQUE:
1. Breathe in through the left nostril. Close the left nostril and breathe out through the right nostril.
2. Breathe in through the right nostril. Breathe out through the left nostril.
3. This becomes one round.
4. Make few more rounds like this.
Do this pranayama everyday, morning and evening, at least for 5 to 15 minutes.
SIVANANDA PRANAYAMA:
Lie down on the ground with face upwards. Bend both the legs from the knees. Knees should be kept pointing towards the sky and the heels of both the legs should be brought up to the buttocks but not touching them. Keep the distance between the legs same as the distance between the two shoulders. Keep both the hands loose and a little apart from the body and thighs. Keep palms of the hands facing upward. Concentrate your mind on the solar plexus (navel).
1. Now start breathing deeply and slowly. You should be aware that you are inhaling and exhaling.
2. Remain a witness to the breath so that the breathing in and breathing out do not happen without your knowledge.
3. You must remain happy in this watchfulness. The more that you can maintain this awareness, the more you will have control over your respirations and then you will also be able to control the blood circulation system.
4. You can practise Sivananda Pranayama for a period of ten to fifteen minutes in the morning, noon, evening as well as late night, whenever your stomach feels light, about three hours after meals.
5. You can increase this period to half an hour so that you will get mental soundness. It is very useful panacea for blood pressure, mental tension and irregularity of the stomach.
SHAVASANA:
1. Lie down with the back on the ground.
2. Relax the hands and the legs.
3. Listen the beating of the heart.
4. Be a witness to the breath coming in….. going out.
5. Observe your body from head to toes - starting with the feet and slowly moving up to the head. Start becoming aware of the toes, feet, knees, ankles, leg muscles, buttocks, waist, back belly, chest, both the hands and the arms, shoulders and face, all these must feel relaxed. You must experience the relaxation of these parts. You must go through the bodily relaxation, mental relaxation and in the end feel that the blood circulation system works quietly in a perfect manner. It reduces muscular, emotional and mental tensions in a very systematic way.
OTHER MEASURE:
The safest way to cure hypertension is to remove the real cause.
Drink tons of water (normal temperature).
A tablespoonful each of fresh amla juice / lemon and honey mixed together should be taken every morning.
Before breakfast have a tablespoon of mixture made with equal amounts of onion juice and honey.
The evening meals should be taken at least two hours before going to bed. Light evening meals are recommended.
Sleep for 8 - 10 hours.
Must avoid overstrain, worries, tension, anger and haste.
Develop a calm and cheerful attitude and develop a contended frame of mind.

For more information contact:
Dr, Rita Khanna
2nd floor, Plot#22, Suman Housing Colony, West Marredpally Secunderabad-500026
Mobile: 09849772485 Ph:-040-65173344
Email: ritukhanna57@hotmail.com
WWW: http://yogashaastra.blogspot.com/
The Yoga Studio is open 6:00 a.m. to 8:00 p.m.

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