HYPERTENSION – YOGA ASANAS

In yoga there is a specific breathing pattern, which helps to control blood pressure and reduce stress in the body. It also enhance function of heart. Yoga leaves positive impact on body and mind . Yoga is an effective way to lower blood  pressure.

WHAT IS HYPERTENSION ?

Ideally the blood pressure should be 120/80 mm Hg. Hypertension is when it is consistently too high. The higher is the reading the more a person is at risk of developing other health problems like heart  attack, stroke etc.

It is dubbed as silent killer because the symptoms don’t normally show until later in stage.  At that time significant damage  is already done to the heart.

In present times Hypertension is common because of the busy life style and poor eating habits.

WHAT ARE THE CAUSES OF HYPERTENSION ?

Cause of hypertension are unknown but may develop in a person due some underlying conditions thyroid problem ,kidney problem or congenital defects in blood vessels.

A person may develop hypertension due to certain medications like  birth control pills, pain relievers , decongestants etc.

WHAT ARE RISK FACTORS FOR HYPERTENSION ?

There are many factors that increase the risk of Hypertension. Some of the factors are :

• Family history : Having family history of hypertension, diabetes or cardiovascular disease may increase the risk of hypertension in a person.
• Age : With growing age there is a steady increase in blood pressure due to stiffness in arteries and plaque buildup. So the people with age above 65 are at high risk of hypertension.
• Weight : Being obese increase the risk of hypertension in the person.
• Sex : Male are at higher risk of developing hypertension than female
• Alcohol or Tobacco use : Regular intake of alcohol or tobacco in large quantity can affect one’s blood pressure and increase it.
• Existing health conditions : Conditions like cardiovascular disease, chronic kidney disease, diabetes , high cholesterol can put a person at high risk of development of hypertension.
• Ethnicity : Hypertension is more common in people of African ethnicity.
• Excessive salt intake
• No Exercise : Lack of activities like yoga ,exercise may increase blood pressure.

WHAT ARE THE SYMPTOMS OF HYPERTENSION ?

Some of the common symptoms seen in hypertension patients are :

• Shortness of breath
• Morning Headache
• Nose bleeding
• Blurred vision
• Vertigo
• General weakness
• Fatigue
• Nausea
• Swelling in feet
• confusion and anxiety
• Irregular heart beat
• Muscle tremors

COMPLICATION :

If left untreated it can lead to serious health problems like :

• Heart attack
• Peripheral vascular disease
• Stroke
• Eye damage
• Vascular dementia

AYURVEDIC APPROACH :

In ayurveda Hypertension can be correlated to Rakt gata vata. Due to nidan sevan the vata dosha get aggravated. The aggravated vata dosha then lodged into rakt dhatu which hampers the circulation of blood in body .

YOGA ASANAS :

1.VIPARITA KARANI ( LEGS UP THE WALL POSE ) :It is a simple pose that helps to relax . It helps to improve blood circulation of the body and allows lymphatic drainage.

STEPS :

• Sit on the ground with one side of body touching the wall with legs extended forward
• Lie down while slowly bringing your legs against the wall with soles facing upwards.
• Your butt should be slightly away from wall and your legs making 90 degree angle with body.
• Use ankles to walk up the wall so hips are off the ground
• Stay in the position for couple of minutes than gradually return to initial position.

PRECAUTIONS  :

• Glaucoma
• Back or neck pain
• Neck injury
• Post surgery period

2. ADHO-MUKHA SVANASANA (DOWNWARD-FACING DOG POSE ):It is most effective asana for high blood pressure. It releases trapped stress, promotes overall blood circulation and brings down the high blood pressure

STEPS :

• Stand with your legs hip width apart and taking deep breath bend down with palms touching the ground
• Arms should be at shoulder-width apart
• Now make an inverted V shape with head placed between the upper arms.
• While doing it ensure soles and heels touches the floor
• Hold the pose for 5-8 breaths and then slowly return to original posture.

PRECAUTIONS  :

• Ankle injury
• Wrist or back injury
• Stomach problems
• Chronic Joint pain

3.SETU BANDHASANA ( BRIDGE POSE ) : It helps to facilitate blood circulation. It strengthens back muscles and relieves stress.

 STEPS :

• Lie down on your back and then slowly bend your knees keeping your feet apart.
• Raise your hips up slowly inhaling while keeping shoulders on the round
• Hold your ankles to give support .
• Hold the position for few breaths and then gradually return to resting position.

PRECAUTIONS  :

• Pregnancy
• Neck injury
• Hernia
• Peptic or Duodenal ulcers

4.UTTANASANA ( STANDING FORWARD BEND POSE ) : It helps to enhance blood circulation. It stretches the abdominal muscles and hamstring .

STEPS :

• Stand straight with hands by your side
• Slowly start lifting hands above your heads
• Bend forward until palms touches the floor without bending your knees
• Hold the position for couple of minutes and then slowly return the original position.

PRECAUTIONS  :

• Sciatica
• Pregnancy
• Knee or Ankle pain
• Knee or Ankle injury
• Abdominal hernia