Yoga and relaxation can control high blood pressure and coronary heart disease. Yogic therapy reduces blood pressure and serum cholesterol. It also lowers blood glucose and blood glucose. Yogic practice can also help improve physical fitness and efficiency.
ASANA
1. Tadasana:
Procedure:
a. Standing straight, with your feet together and your hands on the sides of your body, stand straight.
b. Slowly clasp your hands, raise your arms above your head, and stretch your fingers as far as possible.
You can raise your heels.
c. Hold the position for between 10 and 20 seconds.
d. Inhale slowly and return to the starting position.
e. Repeat the position 3 to 5 times.
2. Ardha Matsyendrasana:
Procedure:
a. Sit straight and extend your legs.
b. Slowly fold your right leg in half and place it at the left hip. Then, fold your left leg and place it on the opposite side.
c. With your right-hand wrapping around your knees, hold onto the left knee or toes. Turn your left hand to the side and place it behind your waist.
d. Keep the position for between 10 and 20 seconds.
e. Continue the sequence with your left leg folded.
f. Now exhale slowly and return to the starting position.
Repeat the process 3-5 times.
3. Bhujangasan
Procedure:
a. Place your hands and feet together on your stomach.
b. Slowly place your hands under your shoulders and chin on the ground.
c. Slowly inhale and raise your head, neck, and upper body. Keep your elbows bent and inside the bend.
d. Hold for 10-20 seconds, then slowly exhale and return to the starting position.
e. Repeat the position 3-5 times.
4. Dhanurasan
Procedure:
a. Place your hands and feet together on your stomach.
b. Slowly fold your legs towards the knee joint.
c. Hold the ankles on each side.
d. Inhale slowly and pull your legs back. Keep your hands straight. Then, raise your upper body.
e. Keep the position for between 10-20 seconds
f. Slowly exhale, and return to the starting position.
5. Uttan padmasana
Procedure:
a. Place your hand and legs together on your back.
b. Slowly inhale, and raise your legs to a 30-degree angle. Hold the position for 5-10 counts. Inhale, and then return to the starting position.
Slowly inhale, raise your legs to 60 degrees and hold for 5-10 seconds. Inhale, and then return to the starting position.
Inhale, raise your legs to 90 degrees and hold for 5-10 seconds. Inhale, and then return to the starting position.
6. ArdhaShalabasan
Procedure:
a. Place your hands and legs alongside your body and your chin on the floor.
b. Place your palms underneath the thighs or near the thighs. Take a deep breath and lift your right leg above your knees. Try to keep this position for between 10-20 seconds. Inhale and slowly return to the starting position.
c. Continue the process with the left leg.
d. Continue it alternately with your right and left legs for 3-6 more times.
7. Merudhandasan
Procedure:
a. Place your hands and feet together on your back.
b. Slowly bring your hands down to the shoulder, sideways or right at the back of the body.
c. Next, slowly inhale. Bend your right leg at the knee joint. Place your right foot on the left side of the left knee.
d. Inhale and rotate the lower body from the waist to the left side.
e. Take a deep inhale, and then return to the center and the base position.
f. Continue the process with the left leg.
8. Sethubandhasan
Procedure:
a. Place your hands and feet together on your back.
b. Slowly fold your legs inwards and bring them closer to your hips.
Slowly inhale and raise your hips as high as possible.
d. Hold the ankles for as long as possible, then slowly exhale and return.
e. Stretch your legs outward and return to the starting position.
F. Repeat the position 3 to 5 times.
9. Gomukhasana
Procedure:
a. Spread your legs out in front.
b. Bend your left leg at the knee, and bring it closer to your body. Lift your right knee, and place the left foot under your right thigh to touch your buttock.
c. Toes should touch the ground with the toes pointed away from the body.
d. Cross your left foot over your right foot.
e. Place your right foot near the left buttock. The right heel should touch the left buttock.
f. Place your right and left knees over one another.
g. Keep your head and back straight.
h. Turn your left elbow so that your elbow points down.
i. Push your forearm up to the spine as high as possible.
j. Lift the right arm straight up so it touches your right ear.
K. Bend your elbow and bring the forearm over the right shoulder.
l. Reach the left hand.
m. Lock both the forefingers of the hands.
n. Keep the neck, head, and spine straight.
o. For a few seconds, look in front.
p. Return to the starting position.
q. Perform the pose with your arms and legs in an opposite position.
10. Shavasan
Procedure:
a. With ease, lie straight on your back.
b. Maintain a distance between your legs of approximately one-half feet
c. Position your hands on the ground, six inches away from your body.
d. Turn your palms up, keep your fingers slightly curled and close your eyes.
e. Keep it for a while, then return to your normal position.
PRANAYAMA
1. Deep breathing
2. Anulom vilom
3. Brahamari
4. Sheetali
5. Sheetkari
6. Stretching cat’s breathing
7. Stretch your hands and breathe deeply
RELATED TECHNIQUES
1. DRT
2. Meditation on OM
3. Yoga Nidra
DIET
1. High fiber diet: Eat lots of fresh fruits, vegetables, whole grains, beans, and other healthy foods.
2. Flaxseed oil fresh from the field
3. Increase the intake of garlic and onion.
4. Consume vegetables such as cabbage, cauliflower, Brussels sprouts and broccoli.
5. Consume a lot of green leafy vegetables.
6. Increase soy consumption.
7. Increase the number of dark berries such as raspberries, blackberries, and blueberries.
8. Oat bran is a great source of fiber.
9. You can also drink green tea or herbal tea.
10. Get at least 2 liters of water each day.