Yoga for Hypertension

                                                                Yoga for Hypertension
PREPARATORY PRACTICE
Basic Movements (yoga sopan book)
Preparatory Movements (yoga pravesh book)

USEFUL PRACTICES
Asana
Tadagasana
Ardhamatsyendrasana (1 minute on each side)
Vajrasana Series from Yoga Sopan Book
Tadasana
Pavanmuktasana
 Tiryak Tadasana
Ardha Chakrasana
Katichakrasana
Anantasana
Trikonasana
Bhujangasana
Veerasana
Shalabhasana
Shavasana (when needed)
Dhunurasana

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)

OPTIONAL PRACTISES
Asana
Vakrasana, Uttanpadasana, Sulabh Ushtrasana, Ushtrasana, Marjarasana, Sankatasana

Pranayama
Left Nostrill Breathing, Bhramari Pranayama without Kumbhak

Cleasing Practices
Neti - Agnisar 100 Strokes total in 3 to 4 rounds, Walking for 60 minutes

CONTRAINDICATONS
Sarvangasana, Halasana, Shirshasana (head stand) & its variations
Fast breathing, Right nostrill breathing, Bhastrika Pranayama, Any Pranayama with Kumbhak.
Vaman Dhouti, Shankha Prakshalana (Laghoo / Purna)

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

Avoid
Nonveg Food, Milk & Milk Products (Skimmed milk can be taken), Rice, Oily & Spicy Food, Refined Foods, Fast Food, Preserved Food, Salts.

DAILY PRACTICE PROGRAMS

No.	Asana / Yoga Technique	Duration in Minutes
1	Shavasana (corpse pose)	3
2	Basic Movements all Types OR Preparatory Movements Type 1 to 12 (One round each)	10
3	Shavasana	3
4	Vajrasana Series from Yoga Sopan Book	10
5	Shavasana	2
6	Bhujangasana	1
7	Dhanurasana (bow pose) 3 rounds	2
8	Shalabhasana (locust pose)	1
9	Makarasana	2
10	Pavanmuktasana	2
11	Ardhachakrasana	1
12	Anantasana	1
13	Ardhamatsyendrasana	2
14	Shavasana (corpse pose)	3
15	Tadasana, Tiryak Tadasana	2
16	Katichakrasana	1
17	Trikonasana	1
18	Veerasana	1
19	Shavasana (corpse pose)	2
20	Shavasana	2
21	Anulom Vilom, Deep Breathing	10
22	Sheetali Purek & Bhramari Rechak	10
23	Ujjayi breathing without Kumbhak	10
24	Prayer	7
	Total Time	90
	Omkar Chanting	30
	Jala Neti (once a week)
	Yoga Nidra for Stress Relief (every day 1 time)	30
	Listen Omkar Chanting Through Out The Night