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Yoga-At-HomeIntroductiom To Hypertension



Although yoga is historically a spiritual discipline, it has also been used clinically as a therapeutic intervention. Types of medical conditions have included psychopathological (e.g. depression, anxiety), cardiovascular (e.g. hypertension, heart disease), respiratory (e.g. asthma), diabetes and a variety of others. Yoga therapy is a relatively novel and emerging clinical discipline within the broad category of mind-body medicine. Cardiovascular conditions were almost evenly split between either hypertension or heart disease. Respiratory conditions were predominantly asthma, with a smaller contribution of chronic obstructive pulmonary disease and a few other respiratory conditions. Neurological conditions included mostly headache and epilepsy, whereas musculoskeletal disorders included a wide array of unrelated conditions.

The three types of disorders most evaluated in yoga studies have been psychiatric conditions, cardiovascular disorders, and respiratory disorders. The discrete disorders receiving the most attention were asthma, hypertension, diabetes, depression or dysthymia, heart disease and anxiety. It is likely that the choice of disorder chosen for evaluation of yoga’s effectiveness has a number of contributing factors. One of these is the suitability of yoga’s effectiveness in counteracting stress and reducing autonomic arousal, factors which are known to contribute to these disorders.heart disease, asthma, diabetes and hypertension are amongst disorders with the highest mortality rates.

Yoga-At-HomeAs a general guide:


• high blood pressure is considered to be 140/90mmHg or higher
• ideal blood pressure is considered to be between 90/60mmHg and 120/80mmHg
• low blood pressure is considered to be 90/60mmHg or lower
A blood pressure reading between 120/80mmHg and 140/90mmHg could mean you're at risk of developing high blood pressure if you don't take steps to keep your blood pressure under control.

Yoga-At-HomeRisk of high blood pressure:


If your blood pressure is too high, it puts extra strain on your blood vessels, heart and other organs, such as the brain, kidneys and eyes. Persistent high blood pressure can increase your risk of a number of serious and potentially life-threatening conditions, such as:

• heart disease
• heart attacks
• strokes
• heart failure
• peripheral arterial disease
• aortic aneurysms
• kidney disease
• vascular dementia

If you have high blood pressure, reducing it even a small amount can help lower your risk of these conditions.

Yoga-At-HomeCauses of high blood pressure:


It's not always clear what causes high blood pressure, but certain things can increase your risk. You're at an increased risk of high blood pressure if you: • are over the age of 65
• are overweight or obese
• are of African or Caribbean descent
• have a relative with high blood pressure
• eat too much salt and don't eat enough fruit and vegetables
• don't do enough exercise
• drink too much alcohol or coffee (or other caffeine-based drinks)
• smoke
• don't get much sleep or have disturbed sleep

Follow our simple steps in yoga for heart problems eg cardiovascular (e.g. hypertension, heart disease). Cardiovascular conditions are evenly split between either hypertension or heart disease. The following yoga asanas will help to restore your healthy heart by following few simple steps:

1. Tadasana 

(The Mountain pose)

This yoga asana strengthen the vertebral column and the heart. Additionally deep breathing expands the lungs.

This yoga asana helps in developing a balanced posture. It broadens the shoulders and opens the heart. 
 
 
Utthita Hastapadasana

3. Utthita

Hastapadasana 

(Extended hands and feet pose)

This yoga asana helps to control weight, thus boosting the health of your heart. It requires focus and strength to balance.
 
 
Trikonasana
This yoga asana is designed to promote cardiovascular system and helps in heart opening. In this chest expands when breathing becomes deeper and deeper.
 
warrior pose
This yoga asana gives balance to the body, releases stress,increases stamina, improves blood circulation and. It keeps the heart rate in check.
Chair pose
This yoga posture stretches the chest and stimulates the heart. In this yoga asana posture, the heart and respiration rate increase. 
 
 
Cat pose
This yoga asana allows the heart rate to settle. It improves blood circulation.
 
Dog Pose
This yoga asana strengthens the chest muscles and expands the lung muscles. 
 
 
 
Cobra Pose
This yoga asana stretches the chest and gives strength and energy to the heart.
Bow pose
This yoga asana opens up and strengthens the heart region. It is stimulating and makes the whole body flexible.
 
 
 
 
 
 
Bridge Pose
This yoga asana facilitates deep breathing. It also improves blood flow to the chest region.  It includes stretching of spine and the chest.
Half Shoulder stand
This yoga asana activates the parasympathetic nervous system which is responsible for relaxing the body.
 
 

Ardha Matsyendrasana (Sitting Half Spinal Twist)

13. Ardha Matsyendrasana 

(Sitting half spinal twist pose)

This twist works on the whole spine and opens up the sides of the chest when performed on the left and right sides. It also stimulates the heart.

 
 
 
 
Paschimottanasana (Two Legged Forward Bend)
14. Paschimottanasana (Two legged forward bend pose)
This yoga asana helps in reducing the heart rate and respiration. It allows the entire system to relax.
 
 
 
 
 
 
Dandasana (Stick Pose)

15. Dandasana 

(Stick pose)

This yoga asana strengthens the back, stretches the shoulders and chest.
Ardha Pincha Mayurasana (Dolphin Pose)

16. Ardha Pincha Mayurasana 

(Dolphin pose)

This yoga asana significantly increases stamina and strengthens the upper body. It prepares you for more heart opening exercises. 
   
 
17. Makara Adho Mukha Svanasana (Dolphin plank pose)
This yoga asana strengthens the shoulders and abdomen. Benefits are it balances the mind, calms the body, easing the load off your heart, stress waves off.
 

Sphinx pose - Salamba Bhujangasana

18. Salamba Bhujangasana 

(Sphinx pose)

This yoga asana is a mild back bending posture that gently opens the chest and stretches the lungs and shoulders.

 
 
 
 
Shavasana

19. Shavasana 

(Corpse pose)

This yoga asana includes deep rest which is the counter pose for all yoga postures. It allows the body and the breath to relax.
 

20. Anjali Mudra (Salutation seal)

This yoga asana opens the heart, calms and relaxes the brain. It strongly reduces stress and anxiety. It is done before pranayama and meditation.


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Thanks & Regards
Pankaj Thakur
(Director and Founder)
Indira Gandhi Institute Of Yoga Services
Phone: 9999166524
www.igiyogservices.in