Hypertension is a health condition, in which the force of the blood flow is high against the walls of the arteries. Throughout the day, the blood ressure rises and falls and depending on the activities one carries out, if the blood pressure is higher than the normal level regularly, then it is hypertension.
Hypertension is a threatening condition because, in this state, the heart works harder to pump blood out to the body which leads to the hardening of the arteries. This is a high-risk actor that may cause heart failure, stroke, and kidney disease.
Symptoms of Hypertension:
In most cases, high blood pressure / hypertension sho ws no signs or symptoms which make it risky. It is diagnosed only when the blood pressure has risen and requires immediate attention.
The common signs and symptoms of hypertension include:
1) Severe Headache
2) Shortness of breath
3) Fatigue
4) Chest Pain
5) Heart Palpitations
6) Vision Problems
7) Vomiting
8) Blurred Vision
9) Sleepiness
10) Nosebleeds
Causes of Hypertension:
1) People who are overweight or obese
2) People who are inactive and lead a sedentary lifestyle
3) Those who smoke or chew tobacco
4) People who drink alcohol in excess
5) People who consume an excess of salt or fried/fatty foods
6) People with a family history of blood pressure
1) Yoga Asanas for Hypertension:
Dr. Hansaji says, “According to Yoga, the root cause of every disorder is in the mind. Primarily, high blood pressure is a psychosomatic disorder. Some common traits are usually observed when people suffer from high blood pressure - aggressive behaviour, speedy work, disturbed, anxiety, stressful. Such emotional states can increase blood pressure beyond normal, so check your emotion and learn to be calm and accept people as they are, person should develop an attitude of faith and gratitude. Surrender all your worries to god and nature, believe that everything and whatever is happening is happening for your good, and be happy always.”
Yoga asanas help in calming the stress-induced muscles and the sympathetic nervous system. Through yoga asanas, the muscles get relaxed, and your mind and body learn to calm down and release stress. With the mindful and regular practice of yoga asanas, the blood pressure levels will lower and help in balancing the nervous system. Below are 5 yoga asanas for hypertension.
Lie on your back on a mat with your legs fully extended, feet together and hands at the sides, palms facing down
Inhaling, raise both your hands together above your head on the ground, stretching them
Simultaneously, point your toes downwards away from the body as though the upper body is pulled upwards and the lower body downwards with the stomach stretched between
Maintain the stretched position for six seconds, while retaining the breath
Exhaling, relax your hands and toes, not returning to the starting position but retaining the hands above the head on the floor
Repeat the stretching of your hands upwards and the toes downwards 4 to 5 times, pausing of three seconds in between each round if necessary
After you have completed the stretching and relaxing as mentioned above a couple of times, while exhaling, return to the starting position by bringing your hands to the sides of the thighs and relaxing your toes.
Benefits:
It aids in better circulation of your blood
It helps in de-stressing
There is an overall relaxation in the body and mind
2) Hastpadungushtasana – The Hand-Toe Posture
Stand with your feet together and hands at the sides. Inhale.
Exhaling, kick your right leg in the front as high as possible and grasp the toe with the same hand, keeping the knees straight.
In case you cannot hold your toe, bend your knee to the right leg to grasp the toe with the right hand and stretch the leg out in front. Try to keep the leg straight but if not possible you may slightly bend the knees
Stay in the position for six seconds
While inhaling, release the grasp and bring your leg down
Sit erect with your legs outstretched and hands at the sides
Bending both your knees brings the soles of both your feet together
Use your hands to bring the soles of the feet as close to your body as possible
Once your feet are closest to the body, keep holding them, trying to push the knees down to the floor. You can also use both your palms to gently push the knees downwards in case Step 3 is difficult
Once your knees are as far down as possible hold the feet with your hands, close your eyes and breathe normally, watch your breath. Or, you can place your palms on your knees
Gently opening the eyes, release one leg at a time to return to starting position
Inhaling, recline backwards, supporting your body with your arms and elbows and lie downClose the eyes
Maintain the pose for six seconds retaining the breath or stay in the position breathing normally or practise abdominal breathing
Unclasp your hands, exhaling and taking support of your hands come back to the sitting position
Benefits:
A sense of well-being prevails and a feeling of calm and relaxation is experienced
It relieves stress and irritation
It creates strength, awareness and harmony
2) Walking
Walking works wonders as it comes with immense benefits and it is the best form of exercise. As Dr. Hansaji says, “Good walkers seldom fall sick.”
There are a few factors that one needs to understand when it comes to walking. They are as follows:
One can go for walk before eating food
Never allow your breath to go fast, it should be brisk walking
If possible, walk for 45 minutes in the morning and 30 minutes in the evening
3) Relaxation Postures & Pranayama
Apart from walking, there are relaxation techniques and pranayama. Every 2 hours, if a person is doing Shavasana for 5-10 minutes, he/she can keep his blood pressure in control.
Shavasana – The Corpse Posture
Lie down on your back. Extend your arms by the sides such that they are not too far or too far or too near the thighs. Keep your legs comfortably apart.
Once in this position, close your eyes and follow the normal rhythmic breathing
Avoiding any movement of the body, consciously switch off all nervous stimuli
Maintain this state for about 15-20 minutes
Gently open your eyes
Slowly lie on the right side for a few minutes before sitting up
Benefits:
Conscious relaxation normalizes blood pressure, pulse rate and respiratory cycles
Lie on your back, knees bent and feet close to your hips. The knees and feet should be close to each other
Place one hand lightly on your navel, the other hand by your side
Inhale slowly, gradually and fully so that your diaphragm pushes your abdomen out
Exhaling, let the abdomen fall down
Keep the count of inhalation and exhalation the same. Maintain your ratio. There is no retention or suspension of breath
Practise continuously for about 5-10 rounds
Benefits:
There is a calming effect on your nervous system. Its practice relaxes your entire body.
4) Right Food
Food is one of the most crucial aspects that affect your blood pressure. Eating the right food, in itself, works as a medicine.
Do’s:
Fruits (especially citrus) and vegetables
Pumpkin seeds, spinach and beetroots, beans and berries – all these contain nutrients that relax your blood vessels
Don’ts:
High salt and sugar food
Saturated fats like fried, spicy food.
Non-vegetarian food
Smoking and drinking
5) Right Emotion
Stress is one of the most important factors that lead to the development of hypertension through continuously repeated elevation. Stress involves constant worry, disturbance, and emotional distress, anxiousness about various aspects including work, home, relationships, money and so on.
People lack the awareness and knowledge about how their psychological/mental and emotional health can play a role in the diseases. Hence, it is of utmost significance that one learns to balance their emotions and thoughts.
Dr. Hansaji Yogendra says, “High blood pressure is a lifestyle disorder. It can be corrected, it can be improved and a person can come out of this whole problem. He/she has to put in his/her efforts. High blood pressure is a serious issue, so don’t take it lightly. If you get affected by high blood pressure for a long, it is going to affect your kidney, your liver, your heart, and all the vital organs will be affected and that would not be right. So, try and follow the instructions given. Exercise and eat rightly, manage your emotion also rightly and live your life happily.”