Hypertension is the clinical name for "high blood pressure." This takes place when the pressure in the arteries exceeds the normal range. Once hypertension has been diagnosed, there are several strategies that can help reduce it when used in conjunction with conventional treatments. Dietary adjustments, exercise and the incorporation of stress relieving activities like yoga can all be utilized. There are several specific yoga exercises that can help.
Double Leg Raises
To do this pose, lie on your back with your legs straight and your arms out to your sides. Inhale and lift both legs together until your body is bent 90 degrees and your feet are parallel to the ceiling. Exhale and slowly lower your legs back to the floor. Perform 10 to 12 repetitions and keep your lower back in contact with the floor while you are lowering your legs to avoid injuring your spine.
Cat Pose
Cat pose also goes by the name "Marjaryasana." To do a cat pose, get onto your hands and knees on the floor. Your knees should be straight under your hips and your arms should be directly under your shoulders with your hands forward. Come into a neutral position where your back is straight and you are looking down at the ground. Take a big inhale, then round your back and tuck your tail under as you exhale. As you inhale, come back down to neutral then go back up when you exhale. Perform this motion 10 to 12 times.
Half Spinal Twist
The half spinal twist is also called "Ardha Matsyendrasana." Start out in a position where you are kneeling on your feet with your heels out. Shift your weight onto your right foot, extend your left leg out and place your foot over the top of your right leg, placing your foot flat on the floor. Keep your back straight and bring your left heel in toward your glutes. Extend your arms out parallel to the floor and twist to your left. Place your left hand on the ground behind you and grab your right foot with your right hand. Your right arm should be down the inside of your right leg. Take a deep breath and as you exhale, apply pressure to the inside of your leg to twist your body. Look over your left shoulder, hold for 45 to 60 seconds, then switch sides. Perform this pose four to six times on each side.
Nostril Breathing
This can be performed from a seated, relaxed position. Place your thumb on your right nostril. Take a slow deep breath in through your left nostril. Place your index finger on your left nostril, lift your thumb and slowly exhale out of your right nostril. Take a big inhale through your right nostril, place your thumb back on it, release your index finger and exhale out of your left nostril. Do 10 to 12 full breaths through each nostril.
Knee Squeeze
Lie on your back with your legs straight out in front of you. Lift your right leg up, bend your knee and bring it in toward your chest. Wrap your arms around it when you do this and keep your left leg straight. Hold for about 30 seconds and release it back to straight. Take a deep breath, then do the same with your left leg. Do this 10 to 12 times with each leg.
