Blood pressure is the force exerted by circulating blood against the walls of the body’s arteries, the major blood vessels in the body. Hypertension is when blood pressure is too high. Hypertension is a serious medical condition and can increase the risk of heart, brain, kidney and other diseases. It is a major cause of premature death worldwide, with upwards of 1 in 4 men and 1 in 5 women – over a billion people – having the condition.
Key facts Of Hypertension
According to earlier WHO reports:
Hypertension – or elevated blood pressure – is a serious medical condition that significantly increases the risks of heart, brain, kidney and other diseases. An estimated 1.13 billion people worldwide have hypertension, most (two-thirds) living in low- and middle-income countries. In 2015, 1 in 4 men and 1 in 5 women had hypertension. Fewer than 1 in 5 people with hypertension have the problem under control. Hypertension is a major cause of premature death worldwide. One of the global targets for noncommunicable diseases is to reduce the prevalence of hypertension by 25% by 2025 (baseline 2010)
1. Anulom Vilom Pranayam or Alternate Nostril Breathing
- Sit in any meditative posture either Sukhasana or Padmasana
- Sit errect with spine upright.
- Using the right thumb, block the right nostril. Inhale through the left nostril for 2 seconds. Now block both nostrils and hold the breath for 4 seconds.
- Keep the left nostril blocked and release the right nostril. Exhale through the right nostril for 2 seconds.
- Now inhale through the right nostril for 2 seconds. Block both the nostrils and hold the breath for 4 seconds. Keep the right nostril blocked and release the left nostril.
- Exhale for 2 seconds from the left nostril. Block both the nostrils. Hold the breath in suspension for 2 seconds. This completes one single round. Start the cycle again this time inhaling from the right nostril. Repeat for a maximum of 10 rounds.
- Try to increase the counts of inhalation and exhalation with regular practice. Try to maintain the ratio of equal counts for inhalation, exhalation, and suspension of the breath while holding the breath for double the duration.
This breathing technique has a number of benefits like improving immune system, boosting your memory, improving respiratory and cardiovascular health and regulating blood pressure. This Yoga asana also improves sleep and helps to de-stress.
As the ancient practice of controlling breath, Pranayama connects body and mind, supplies body with oxygen while removing toxins and is meant to provide healing physiological benefits. The stress-relieving effects of pranayama improves one’s sleep quality, increases mindfulness and reduces high blood pressure.
2. Bhujangasana or Cobra Pose
- Lie flat on your stomach keeping your legs straight, feet together, heels slightly touching each other and toes pointing.
- Rest the palm of your hands by the side of your chest, your arms must be close to your body with elbows pointing outward.
- Rest your forehead on the floor and relax your body.
- Inhale and raise your forehead, neck and then shoulders.
- Using your back muscles raise your chest, now use the strength of your arms to raise your trunk.
- Look upward breathing normally. This is the final position. In this your navel should not raise more than 3cm; with your pubic bones touching the floor. Hold this position for 20-25 seconds.
- To come back to starting position first exhale and then slowly lower your navel, chest, shoulders, neck, and forehead. Relax and take deep breaths.
The reclining back-bending asana of Yoga called Bhujangasana or Cobra pose strengthens the spine, butt, butt muscles, chest, abdomen, shoulders, lungs and improves blood circulation while also releasing the stress in one’s body.
Though it is also a useful remedy for asthma patients, it is not to be performed during an asthma attack.
3. Shavasana or corpse pose
- Lie on your back with your legs straight and arms at your sides. Rest your hands about six inches away from your body with your palms up. Let your feet drop open. Close your eyes. You may want to cover your body with a blanket.
- Let your breath occur naturally.
- Allow your body to feel heavy on the ground.
- Working from the soles of your feet up to the crown of your head, consciously release every body part, organ, and cell.
- Relax your face. Let your eyes drop deep into their sockets. Invite peace and silence into your mind, body, and soul.
- Stay in Savasana for five minutes for every 30 minutes of your practice.
- To exit the pose, first begin to deepen your breath. Bringing gentle movement and awareness back to your body, wiggling your fingers and toes. Roll to your right side and rest there for a moment. With an inhalation, gently press yourself into a comfortable seated position. Let your head be the last thing to come into place. Carry the peace and stillness of Savasana with you throughout the rest of your day.
Shavasana along with deep .breathing relaxes the nervous system more than any other Yoga asana and this instantly brings down the body temperature. It relieves stress, repairs cells, relaxes the body and helps self-healing without pills for pregnant women.
Practicing these yoga exercises everyday consistently will help to maintain your blood pressure against hypertension. Moreover many other benefits are there of each asanas and Pranayam.