Question

Which are the Asanas practiced for preventing Hypertension? Write in detail about any two of them.

Answer 1

The following asanas practices are prescribed for preventing/managing hypertension:

1. Tadasana
2. Katichakrasana
3. Uttanpadasana
4. Ardha Halasana
5. Sarala Matsyasana
6. Gomukhasana
7. Uttan Mandukasana
8. Vakrasana
9. Bhujangasana
10. Makarasana
11. Shavasana
12. Nadi-Shodhana Pranayama
13. Sitali Pranayama

1. Tadasana (Palm Tree Pose)

Procedure:

• Stand with feet 2 inches apart.
• Interlock the fingers and turn the wrists outwards.
• Inhale and raise the arms up above the head.
• Raise the heels off the floor and balance on the toes while raising the arms.
• Stay in this position for 10–30 seconds.
• Bring the heels down, exhale, release the interlock and bring the arms down to return to the standing posture.

Benefits:

• Gives a full-body stretch.
• Strengthens thighs, knees and ankles.
• Helps children increase height.
• Removes laziness and lethargy.
• Reduces sciatica.
• Helpful in treating hypertension.
• Improves body posture.

Contraindications:

• Persons suffering from vertigo should avoid it.
• Persons with low blood pressure should not perform it.

2. Shavasana (Corpse Pose)

Procedure:

• Lie on the back on the floor.
• Keep the legs apart at a comfortable distance and hands about six inches away from the body.
• Palms should face upwards, fingers naturally flexed and eyes closed.
• Breathe slowly and keep the head straight.

Benefits:

• Reduces anxiety, fatigue and stress.
• Relaxes the body muscles.
• Induces freshness.
• Relaxes tensed nerves and boosts energy levels.
• Develops harmony and calmness.
• Relieves mental tension and increases blood circulation.
• Improves memory and concentration.

Contraindications:

• Do not practise it in case of low blood pressure or depression.