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High blood pressure - 21 days course

Welcome to World Yoga Society Online - A free high blood pressure treatment course for 21 days. We can assure you that after doing this full course, there will be a positive change in your problem. As a number of factors are responsible for the development of high blood pressure, a combined workout program has been provided below. Nothing compares to Yoga techniques of deep breathing, pranayam and meditation performed mindfully as a way to lower blood pressure naturally.

In this complete course, yoga will help you to recover from the underlying factors of high blood pressure. If you suffer from multiple diseases other than high blood pressure, then you have to consult yoga doctors before starting the course.

1-7 Days Course

Start practicing the following yoga for 1-7 days regularly. Choose a time of day you can stick with, so that exercise becomes a habit. No matter what time of day you choose to exercise, make sure to plan your workout two to three hours after your meal.

1. Yoga breathing:

Stand straight. Place both the arms on both side of the body respectively. Keep your eyes closed. Then slowly lift your arms straight up to the head with slow deep breathing (inhale). Again breathe out slowly (exhale) by putting down your arms together back to the normal position. Do this for 5 times, take rest and then do for 5 times.

Benefits: Soothes the mind and helps in circulation of blood in the muscles.

2. Deep breathing normal exhalation through mouth:

Stand straight with hands on hips. Now slowly inhale through nose and exhale through mouth by bending forward. Then again stand straight while inhaling and exhale through mouth by bending forward. Do this for 10 times.

Benefits: Reduces mental stress and relaxes the body.

3. Deep breathing exhalation through mouth:

Stand straight. Interlock fingers of both hands and place it below your chin. Now slowly inhale through nose and simultaneously stretch your hands sidewise up to shoulder level. Then exhale through mouth and simultaneously put your hands down in its previous position. Do this for 10 times.

Benefits: Can boost your energy level and mood as brain gets more oxygen supply.

4. Intercostal breathing:

Place the right hand on the right side of the ribs and the left hand on the left side of the ribs in such a way that the fingers of both the hands are placed on the intercostal space/ position respectively. Then take deep breathe (inhale) and breathe out(exhale) respectively. Do this for 10 times.

Benefits: It tones the diaphragm and the intercostal muscles.

5. Jastiasana:

Lie down on back and raise your hands up. The thumb of both the hands should interlock each other. Now stretch your upper and lower body. Remain in that position for 10 counts. Breathing will be normal. Then rest in sabasana.

Benefits: Jastiasana relaxes the brain and relieves anxiety, and thus helps in preventing heart ailments.

6. Pranayam:

Sit in sukhasana. Close your eyes. Hands on knees and fingers in gyan mudra. Now breathe in and out slowly for 10 times.

Benefits: Pranayama manages psycho physical diseases. It controls the modalities of mind.

7. Shitali Pranayam:

Sit in padmasana. Both hands in gyan mudra. Inhale through mouth by making a silent ‘aah’ sound and release it slowly through mouth by uttering the word ‘khi’. Change your legs and practice. Do this for 10 times.

Benefits: Cools the physical and mental emotional system by reducing internal heat.

8. Suryaved Pranayam:

Sit in padmasana. Now close your index and middle finger, only thumb, little finger and ring finger will be opened. Block the left nostril with right hand's ring finger and little finger. Breathe in with right nostril for 6 seconds then breathe out with same nostril for 6 seconds. Do this for 10 times. Now close the right nostril with the thumb, breathe in from left nostril for 6 seconds then breathe out from that left nostril for 6 seconds. Do this for 10 times. Breathe in and breathe out is counted as 1 time.

Benefits: Suryaved pranayam is very much effective for hypertension.

9. Meditation:

Sit in padmasana. Close your eyes. Visualize and concentrate on a specific object, an image of God-Goddess, natural object such as a flower or the ocean. The person can silently repeat a word or phrase preferably "AUM". Also can observe or concentrate on breathing or in third eye (in between two eye brows). Meditate for 2 mins.

Benefits: Decreases anxiety, muscle tension, calm and balanced our mind giving a feeling of well-being.

10. Sabasana:

Lie down on your back and relax your whole body, as if you have gone to sleep. Place a cold towel on top of the eyes. In this posture, keep the mind clean from all worries and thoughts. Sabasana is mandatory after performing every set of other Asana. Do this for 5 minutes.

Benefits: A calm and relaxed posture beneficial to the mind and body.

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A Word Of Caution:

Exercises given here are for otherwise healthy patients. If you have multiple medical conditions please be cautioned that some exercises may not be suitable at all. Consult our Yoga Doctors for a routine customized to your medical condition.

At World Yoga Society, we have helped millions overcome acute pain since 1970. Here you will find the gist of Dr. Dibya’s vast clinical experience of yoga therapy that helps to heal Pain or Disease. Yes! Now you can heal yourself in mind and body naturally with personal guidance from the World's leading Yoga Doctor.


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