Yoga for Hypertension
Yoga is a balanced state of the body and mind:
Yog Asanas:
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.
DAILY PRACTICE PROGRAMS:
|
No.
|
Asana / Yoga Technique
|
Duration in Minutes
|
|
1
|
Shavasana (corpse pose)
|
5
|
|
2
|
Basic Movements all Types (with very slow movements)
|
15
|
|
3
|
Shavasana
|
5
|
|
4
|
Vajrasana Series from Yoga Sopan Book
|
15
|
|
5
|
Shavasana
|
3
|
|
6
|
Bhujangasana
|
1
|
|
7
|
Dhanurasana (bow pose)
|
1
|
|
8
|
Shalabhasana (locust pose)
|
1
|
|
9
|
Makarasana
|
2
|
|
10
|
Pavanmuktasana
|
2
|
|
11
|
Ardhachakrasana 1, Ardhachakrasana 2
|
1
|
|
12
|
Anantasana 1, Anantasana 2
|
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
|
|
Approx. Time
|
60
|
