Using Yoga to manage hypertension
Hypertension, or high blood pressure, is indeed a major risk factor of many health issues especially heart diseases; however, managing or controlling it can be made simpler. The last blog shared by Ketawa- a center for behaviour change give a thorough explanation on factors that are associated with hypertension. We have also discussed that how our poor lifestyle and dietary habits affect our health and contribute to high blood pressure. However, making small changes in our eating and lifestyle habits can do wonders with making us healthier.
In this blog, we will be concentrating on yoga, which is a scientifically-proven method to attain desired level of holistic health and fitness. Making yoga a part of your daily routine can help you fight with some of the most dangerous NCDs, be it hypertension, diabetes or others. Experts have suggested that yoga can be really effective in managing hypertension when a person preaches it whole-heartedly.
Well, if you are planning to make some changes to your lifestyle patterns, then add practicing yoga to your New Year resolution list. Here for your little help, we have listed some of the yoga postures that can be really helpful in dealing with hypertension.
- Sthiti Dhyan
This is one of the most effective meditation techniques, which can be really helpful in calming nerves and dodging the negative experiences. This is also effective in raising mindfulness.
Technique: Find a peaceful place to sit. Concentrate on your surroundings, noises, smells etc. Slowly turn to the right side to gaze and observe, then turn to the left and repeat. Take a notebook and try to note all the observations and sensations you felt. The yoga technique makes you more observant, focused, and alert and removes distractions.
- Anulom Vilom – Alternate Nostril Breathing
This asana, like most of the others, provides an effective tool to unite breathing and movement.
Technique: Choose a comfortable position (Sukhasana, Ardha Padmasana, Vajrasana or Poorna Padmasana) to sit. You need to keep your back straight. Place your palms on your knees facing upward. Relax your shoulders and close your eyes to focus on your breath.
Now, gently close your right nostril with your thumb, inhale into your left nostril and close it, letting the breath out through the right nostril. Then inhale through your right, closing it to exhale only through your left. This makes one cycle.
- Santolanasana – Plank Pose
Technique: First lie on the floor with your stomach touching the surface. Keep your palms under your shoulder and lift the upper body, pelvis and knees. Keep your knees straight and use your toes to grip the floor. Your pelvis, knees, and spine should be aligned. Arms need to kept straight while wrists must be placed exactly below your shoulders.
