Lower your Blood Pressued by Yoga practice

High blood pressure is one of the most prevailing ailments in the world right now.  High blood pressure is affecting people of all ages now a days. There are many methods to reduce high blood prssure.  Many people are now opting to reduce high blood pressure naturally like herbs, exercises and diet.  Yoga is one of the best proven method to increase low blood pressure and reduce high blood pressure.



Do you know that your blood pressure can be lowered by practicing yoga asanas?  Yoga asanas help to lower your blood pressure and keep it stable.  Yoga asanas have favorable effect on the nervous system.   You can not only reduce the B.P. but also reduce the effects of hypertension on other parts of your body by practicing Yoga.  There are some yoga asanas to reduce blood pressure.  Some categories of asanas to reduce high blood pressure are forward bends, sitting, supine and inversion groups.

The forward bends have the best effect to reduce blood pressure.  The forward bending exercises have a calming effect on the brain and the blood circulation to the brain is normalized and they help to reduce the stress from sense organs.  So the brain, nervous system and the sense organs are relaxed and so the blood pressure will be normal and stabilizes.

The yoga asanas which are beneficial to nervous system are the Uttanasana and Adhomukha Savasana which are to be practiced with the head resting.  The Baddhakonasana and Virasana are some of the sitting yoga asanas which you can practice to lower your blood pressure.  These poses eliminate the tension from the ribs and the muscles so they help to breathe without any difficulty and lower blood pressure.

The other poses of asanas which help to reduce blood pressure are the supine poses like Supta Baddhakonasana which by relaxing the abdominal region calms the nerves.  The inversion asanas like Viparita Karanti and Halasana revitalize the nerves and lowers the blood pressure. 

Here are some of the yoga poses for hypertension.

• Sukhasana :   Sukhasana is one of the meditative poses and can be practiced after doing the corpse pose. The sukhasana helps in making the spine straight and slows down the metabolism and keeps your mind calm.
• Bidalasana ( Cat pose) : This pose is very ideal for loosening and stretching of the spine and hips.  This pose initiates movement from your center and to coordinate your movement and breath.  
• Anuloma viloma :  This is one of the breathing exercise.  It is also called as alternate nostril technique.  In this breathing technique, you inhale through one nostril, retain the breath, and exhale through the other nostril.  Repeat the same for other nostril.
• Shoulder stretches : The shoulder stretches are very good for relieving stress and tension in your shoulders and also in upper back.  You can practice shoulder stretches for several weeks and notice the changes.

 There are many more yoga poses to control blood pressure  like pavan mukhtasana and double leg raises etc.

Chakrasana - The whel pose

How to practice Chakrasana - the wheel pose

The body is bent towards back in a circular pose in this asana, hence this asana is called as chakrasana.  This asana is very much similar to the gymnastic back-bend.   In the Chakrasana pose, the person practicing this asana has his / her hands and feet on the floor, and his / her abdomen arches up towards the sky.    Chakrasana is a very good asana for improving the elasticity of the spinal cord.  Chakrasana is one of the best asanas to reduce weight.   Please perform this asana in the morning or afternoon but not in the evening.  

Here are the steps on how to do chakrasana with proper technique and approach to obtain the best results.

Step by step procedure for Chakrasana

• First lie down comfortably on a mat on your back in Shavasana pose.
• Now bend your knees until the feet touches the buttocks.
• Now bend your arms at elbows over the head and put your palms just under the shoulders on floor such that the fingers are pointing towards your back.
• While inhaling slowly raise your hands, chest, stomach and waist by arching the spine.  Continue to press the ground by feet and hands.  Try to raise your body as high as possible in wheel pose.
• If you are comfortable in this pose, they try to bring your hands and feet as closer as possible to make a wheel type pose.
• After completing the process, reverse down the process for returning back to normal position in Shavasana posture.
• Maintain slow and rhythmic breathing throughout the whole process of staying in Chakrasana.

Benefits of Chakrasana

• Chakrasana strengthens the liver, pancreas and kidneys
• Makes the spinal cord flexible and strengthens stomach and instestine
• Chakrasana strengthens the neck, wrists, finger tips, spin, thighs, ankles, feet and the back
• This asana is very good for people suffering from back pain
• Cures problems of throat, tonsils and even chronic head ache
• Improves vision power of eyes

Duration of Chakrasana

Chakrasana pose can be held for 15 seconds if you are a beginner.  With more practice, you can gradually increase it to 2 minutes.

Precautions during Chakrasana

• Avoid Chakrasana if you have recent chronic injury to legs, arms, hips, shoulders, back etc.
• Chakrasana should b avoided in cases of un medicated hyper tension or high blood pressure or detached retina.
• Chakrasana should not be prcticed by people with heart problems

 

Please see below a video showing the steps to perform Chakrasana

Shalabhasana

How to practice Shalabhasana ( Locust Pose)

'Shalabha' means Locust or the Grasshoopper.   This asana is named as Shalabhasana because the position of the body in this asana appears like that of a grasshopper.  Shalabhasana strengthens the muscles of spine, buttocks and backs of arms and legs.  Here is a step by step guide to practice Shalabhasana.

Step by step for Shalabhasana

• Lie down on your stomach with your arms along side of your body with palms facing up.  Your forehead should rest on the floor.  Turn your toes towards each other to inwardly rotate your thighs and firm your buttocks.
• Now exhale and lift your head, upper torso, arms and legs away from the floor.   Now you are resting on your lower ribs, belly and front pelvis.  Firm your buttocks and keep your arms parallel to the floor.
• Raise your arms parallel to the floor and stretch back actively through your finger tips.  Assume that there is a weight pressing down on the backs of the upper arms, and push up toward the ceiling against this resistance.
• Gaze forward or upwards slightly.  be careful not to jut your chin forward and crunch the back of your neck.  Keep the base of your skull lifted and the the back of the neck long.
• Stay in this position for 30 seconds to a minute. Now release with a exhalation.  Take few breaths and repeat the asana 2 or 3 times.

Benefits of Shalabhasana

• Strengthens the muscles of the spine, buttocks, and backs of the arms and legs
• Stretches the shoulders, chest, belly, and thighs
• Improves posture
• Stimulates abdominal organs
• Helps relieve stress

See the video below for practicing Shalabhasana.

Bhujangasana

How to practice Bhujangasana

The Bhujangasana or the Cobra Pose is one of the very powerful backward bending Asana.  This asana is very useful for people with lower back aches.  This asana enlarges the chest and strengthens the arms and shoulders.   It also helps to relieve stress.  In this asana the body takes the position of cobra, raising its body and preparing to strike.  There are huge benefits of the Cobra Pose or the Bhujangasana.   Let us now see how Bhujangasana can be performed.

Step by step for Bhujangasana

• First lie down prone on the floor.   Stretch your legs back, tops of the feet on the floor.  Spread your hands on the floor under your shoulders. Hug the elbows back into your body.
• Now press the tops of the feet  and thighs firmly on the floor.
• Now start inhaling and begin to slowly raise the forehead, bend the neck backwards and then slowly raising the shoulders, chest and abdomen from the ground until the arms are straight.  Slowly start stretch backward.
• Maintain the asana by breathing normally for 15 to 30 seconds.
• Now while exhaling slowly lower the abdomen, chest and finally the forehead on the ground using the support of the arms.    Place the chin on the floor and return the arms back to the prone position.
• This asana can be repeated 3 to 5 times depending on your capacity.  With practice you can reduce the number of repetitions but increase the duration of the asana.  

Caution :  This asana should  not be practiced by those with severe problems of the spine, stomach ulcers, hernias or pregnant women.  Also not recommended for people with heart diseases. Should not be practiced by those who have undergone surgeries of spine, brain, abdomen, heart and lungs.   Benefits of Bhujangasana Strengthens the spine Firms the buttocks Stretches the chest, lungs, shoulders and abdomen Stimulates abdominal organs Opens the heart and lungs Very good for Asthama  Pressure on the abdomen is helpful for good digestion Tones the kidneys which helps purification of blood thereby giving good healthy body Very useful for slipped disc Tones up the liver   Do's and Dont's of Bhujangasana Try to keep the arms straight, palms on the ground Keep the knees and ankles together, toes pointed Gaze towards the ceiling You can lift hips and thighs if the back is not flexible Open the chest and pull the shoulders backwards and downwards. Relax the lower back and raise the hips if you experience pain in the lower back Do not have any distance between legs Do not let the shoulders hunch upwards towards ears

Dhanurasana

How to practice Dhanurasana?

This pose of Yoga Asana is called as Dhanurasana because it looks like an archer's bow.  Hence it is also called as Bow Pose.    The torso and legs represent the body of the bow and the arms represent the string.

The Dhanurasana activates the abdomen and back muscles.    To start with Dhanurasana, following the instructions given below.

Preparing for the Dhanurasana

First lie down in prone position on the mat with forehead touching the ground.  Now bring your legs and heel together and bring the heels closer to your hip.   Now hold the right ankle with right hand and the left ankle with left hand.  If you are unable to do it, then hold the toes in place of ankles.

Step by step for Dhanurasana

• Slowly inhale and take a deep breath and hold the breath.   Now lift your thighs and knees.  Now lift your head and chest up.  Look towards the sky.  Now your body should be resting on the stomach and the navel only.  
• Stay in this pose for 5 to 10 seconds. If you get sufficient practice, you can hold for 30 to 60 seconds.
• Now start exhaling and simultaneously lower your head and chest towards ground.
• Repeat these movements at least 2 or 3 times.
• Once you take the final position, you try to raise the thighs up from the ground along with shoulders and chest.  Try to push your neck backwards as much as possible.
• You can see a video below about how to perform Dhanurasana.

Benefits of Dhanurasana

• Mobilizes the spine
• Relieves some form of back pain
• Good for Asthma, opening accessory muscles of breathing
• Tones abdominal organs and stimulates organs of the neck
• Expands the chest and shoulders
• The organs like liver, pancreas, small intestine and big intestine become more active and efficient.  The blood circulation in the arms and legs is improved.
• Strengthens kidneys, back muscles and thigh muscles.

Caution :   People suffering from back problems, ulcers in stomach, TB in intestine and Hernia should consult yoga expert before performing this asana.  Jerks and unbearable strains should be avoided.  Also the people suffering from abdominal pains should not perform this asana without consulting yoga expert.

Benefits of Yogic exercises

Harmony is called Yoga - "Samatvam Yoga uchyate" - says Bhagawadgita.   In spite of all scientific developments, man continues to suffer as before, from the begining of the recorded history.  This is all due to dishormany within himself and with the world outside.  Man is nothing but a part of nature.  And nature is constituted and governed by three gunas - Tamas, Rajas and Sattva.  These three gunas exist like three strands of a rope supporting each other. 

Our entire personality is nothing but a combination of Body, Prana and Mind.  All our troubles are due to disharmony among these three - Body, Prana and Mind.  It is this state of disharmony that puts man under the clutches of the three gunas.  A state of harmony frees him from their grip.  Yoga brings about this harmony.  Yoga prescribes Asana (postures),  Pranayama (regulation of breath) and Dhyana ( concentration and meditation).   Asana brings harmony in the body,  Pranayama brings harmony in Prana and Dhyana in the mind.  Now let us see some of the benefits of Yoga Asanas.

Benefits of Yoga Asanas 

Good health is the greatest  asset to all of us.  You can not expect success in any walk of life without good health.   In order to have a good health, there are lot of yoga exercises which move our muscles which results in rapid functioning of heart and lungs.  Some of yogic exercises develop the chest and arms only.

In yogic exercises, there is a harmonious development of all the muscles of our body, internal organs, nerves and the frame.  In yoga, the movements are gentle and rhythematic, hence there is no wastage of energy.    The three important organs i.e. heart, lungs and the brain are kept in a healthy condition by regular practice of few yoga asanas and one or two breathing exercises.  

If the muscles are not given proper exercise, they will try to contract and you can see stiffness and heaviness in your body.  Blood circulation and nerve force will be reduced.  This will disturb the organs.  Some of the yogic exercises concentrate on the development of the muscles along with development of other parts. 

The yogic exercises will prevent diseases attacking our body by maintaining natural health.  Some of the yogic exercises also cure existing diseases like cold, cough, constipation, high BP and gastric troubles.  

Some of the yoga asanas involve the forward and backward movements, others help lateral movement of the spine. some asanas clean the lungs, throat etc.  So the whole body is toned up and strengthened.  Your entire body becomes flexible thereby preventing stagnation of blood in any part of your body. The malfunctioning of Thyroid, Pituitary and Pineal glands is corrected by some of the yogic exercises.  In addition to this,  some of the exercises have great effect on the mind and memory.   The yogic asanas help to improve your health by regulating the functioning of the internal organs.  The regular practice of Yoga asanas brings good health, longevity, strength and vitality to the practitioner.  By practicing the Yoga asanas regularly with care and attention, the personality as a whole becomes pleasing and attractive. 

Some important instructions for Yoga Asanas

There are some 'dos'  and 'don'ts'  which should be adhered strictly in order to get maximum benefit from Yoga  and avoid harmful results.

 

• Generally yoga asanas should be practiced by young people above age of 12 years and not before 12 years of age.  The minimum age limit for certain asanas like Sirshasana and Sarvangasana is higher.
• Practice of Yoga Asanas for curing diseases should be done under supervision of an experienced instructor.
• The persons suffering from eye diseases, running ears and heart troubles should not practice yoga asanas.   But they can practice relaxation in Savasana which is beneficial to them
• You should get up early in the morning at 4 or 4.30 AM.  If you feel sleepy, practice standing postures and four to six surya namaskaras.  Then answer the calls of nature and wash your face.
• If you are not in the habit of answering natural calls in early morning,  then you can practice the asanas without answering the calls of nature. After finishing the yoga asanas, Pranayama and Meditation,  you can go to lavotary.
• Take bath in luke warm water or cold water according to your capacity.
• Spread a folded blanket on the floor and practice yoga asanas on the blanket.
• Please do not wear spectacles or loose ornaments when you perform yoga asanas.  They may get damaged and also cause injuries.
• Asanas should be performed on empty stomach in morning hours or at least 3 to 4 hours after food.  There should be half an hour gap after you perform asanas and before taking bath or heavy tiffin. 
• You can practice each asana for few seconds in beginning and gradually increase the duration of the time.  There should not be any jerks or rapid movements of the body.
• After the practice of asanas and pranayamam,  you must sit in a comfortable posture and practice meditation atleast for 10 to 30 minutes.
• If it is not possible to practice asanas in the morning,  you can do standing postures and surya namaskaras followed by savasana.  The remaining asanas and pranayama can be done in the evening times.
•  Before practicing Sirshasana and also pranayama,  see that your body and mind are calm, and un disturbed.  If you are tired or mentally disturbed then relax in savasana for 10 minutes and then start the practice.
• Asanas should be practiced in well ventilated room where there is clean air and free movement of fresh air.  The floor must be even.  In cold places, you can practice in closed rooms.  
• If you stop praacticing yoga asanas due to any reason, there is no need to worry.  You can again start practice after some time.
• Regularity is very important if you want to derive full benefits of yoga quickly.

 

Pranayama Tips

Tips on  Pranayama

Pranayama is nothing but the control of Breath.  Prana means breath or the vital energy in our body.  Prana represents the energy responsible for the life and "Ayama" means control.  So Pranayama means control of breath.   You can control the breath with pranayama and achieve healthy body and mind,.

Pranayamam  frees your mind from untruthfulness, ignorance and other painful experiences of the body and mind.  Pranayamam is the systematic exercise of respiration which gives strength to lungs and improves the blood circulation and gives a long life to us.    Several diseases can be cured by prcticing pranayama.  Pranayamam improves functioning of brain cells thereby improving memory and gives lot of concentration to  a person,.  Here are some tips or rules which must be kept in mind while practicing pranayamam.

• Select a clean, airy and peaceful place for pranayamam.
• You can sit either in any of the asanas like padmasana or vajrasana which ever is convenient to you.
• Breath only through nose only.   Never breath through mouth.  The air that we breath through nose gets filtered.  Nasal respiration keeps the temperature of the nadis - Ida, Pindala and Susumna.  It also prevents any foreign objects to enter lungs.
• Keep your mind calm and be with peaceful mind.
• You should perform pranayamam 4 to 5 hours after taking food.  In the morning, pranayamam should be performed after completing daily routines like cleaning mouth, emptying bowels etc.   It should be done before performing yogasanas.
• If you feel tired during pranayamam, take rest and take a deep breath.
• Pregnant woman, hungry persons or those suffering from fever should not perform pranayamam.
• It would be beneficial if you chant mantras.
• You should not get strained while doing 'Kumbhaka' i.e. retaining the breathed air inside or keeping air out after exhaling.