High Blood Pressure

PREPARATORY PRACTICE


* Basic Movements 


* Preparatory Movements

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USEFUL PRACTICES


 Asana


* Tadagasana

* Ardhamatsyendrasana (1 minute on each side)

* Vajrasana Series 

* Tadasana

* Pavanmuktasana

* Tiryak Tadasana

* Ardha Chakrasana 1, Ardha Chakrasana 2


*Dhunurasana

* Katichakrasana

* Anantasana 1, Anantasana 2

* Trikonasana


* Bhujangasana

* Veerasana


* Shalabhasana

* Shavasana (when needed)

Cleasing Practices


* Uddiyan Bandh 3 Rounds (each round 30 seconds)

*Jalaneti (once a week)

Pranayama


* Anulom Vilom Deep Breathing (15 minutes)

* Ujjayi Pranayama without Kumbhak (10 minutes)

* Sheetali Purak followed by Bhramari Rechak (21 rounds)
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OPTIONAL PRACTICES


Asana


* Vakrasana 

* Uttanpadasana 

* Sulabh Ushtrasana 

* Ushtrasana

* Marjarasana

* Sankatasana

Pranayama


* Left Nostril Breathing, Bhramari Pranayama without Kumbhak

Cleasing Practices


* Neti - Agnisar 100 Strokes total in 3 to 4 rounds, Walking for 60 minutes.
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CONTRAINDICATIONS


* Sarwangasana, Halasana, Shirshasana (head stand) & its variations.

* Fast breathing, Right nostrill breathing, Bhastrika Pranayama, Any Pranayama with Kumbhak.

* Vaman Dhouti, Shankha Prakshalana (Laghoo / Purna)
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FOOD HABITS


Suitable


* Normal Food with Less Fats & Carbohydrates but with High Fibres. Best food is Fruits & Vegetables.

Avoid


* Non-veg Food, Milk & Milk Products (Skimmed milk can be taken), Rice, Oily & Spicy Food, Refined Foods, Fast Food,     Preserved Food, Salts.
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                                                DAILY PRACTICE PROGRAMS 


No.Asana 

1 Shavasana (corpse pose) 

2 Basic Movements  

3 Shavasana 3

4 Vajrasana Series 

5 Shavasana 

6 Bhujangasana 

7 Dhanurasana (bow pose) 3 rounds 

8 Shalabhasana (locust pose) 

9 Makarasana 

10 Pavanmuktasana 

11 Ardhachakrasana 1, Ardhachakrasana 2 

12 Anantasana 1, Anantasana 2 

13 Ardha Matsyendrasana 

14 Shavasana (corpse pose) 

15 Tadasana, Tiryak Tadasana 

16 Katichakrasana 

17 Trikonasana 

18 Veerasana 

19 Shavasana (corpse pose) 

20 Shavasana 

21 Anulom Viloma, Deep Breathing 

22 Sheetali Purek & Bhramari Rechak 

23 Ujjayi breathing without Kumbhak 

24 Prayer 


                                                               Total Time 

* Omkar Chanting 

* Jal Neti (once a week)

* Yoga Nidra for Stress Relief (every day 1 time) 

*Listen Omkar Chanting Through Out The Night

Duration in Minutes


3


10


3


10


2


1


2


1


2


2


1


1


2


3


2


1


1


1


2


2


10


10


10


7



90


30




30



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