An elevation of the blood pressure due to the flow of blood with greater force than the normal through the blood vessels that supplies heart, generally defined as a systolic pressure above 140 mm Hg and a diastolic pressure above 90 mm Hg.[140/90 mmHg].
A. Stretch Up:
1. Tadasana [ Standing Mountain Pose] /Sthiti for standing posture: Stand erect with feet together, hands by the sides of the body along the thighs.
2. While inhaling , raise the hands and stretch up till the shoulder level.
3. Bend the arms at the elbows and keep the inter locked fingers very near the chest.
4. Come back to the original position while exhaling and repeat the same for 5 times.
5. Now while inhaling stretch the arms up above the head, parallel to each other.
6. Come back to the original position while exhaling and repeat the same for 5 times.
7. Downward stretching of the arms along with inhalation.
8. Come back to the original position while exhaling and repeat the same for 5 times.
9. Normal breathing in Tadasana.
B. Yogic Solution:
* Padmasana – Lotus Posture
* Virasana – Hero Posture
* Sidhasana – Perfect Posture
* Parvatasana – Sitting Mountain Posture
* Shashankasana – Moon Posture
* Janu Shirshasana – Head to Knee Posture
* Suptha Vajrasana – Sleeping Diamond Posture.
* Paschimotanasana – Posterior Stretching Posture
* Bhujangasana – Serpent Posture
* Dhanurasana – Bow Posture
* Halasana – Plough Posture
* Shavasana – Dead / Corpse Posture
a) Padmasana – Lotus Posture
1. Sthiti for the sitting Posture: Sit on the floor with straight legs, heels together, palms pressing on the ground by the side of the hips with the erect spine.
2. Bend the right leg at the knee joint, hold the right foot with the hands and place at the groin or root of the left thigh. In the same way, place the left foot on the right groin with turned up soles.
3. Let the heels of the legs be in contact with the abdomen.
4. Sit erect with the stretched out arms on the respective sides with bent forefingers and thumbs touching each other.
5. Deep breathing for 5 times with closed eyes.
6. Return to the normal position in reverse manner and repeat the same with the opposite side.
b. Virasana – Hero Posture
1.Sthiti for the sitting Posture: Sit on the floor with straight legs, heels together, palms pressing on the ground by the side of the hips with the erect spine.
2. Kneel on the floor. Keep the knees together and slide your feet apart, slightly wider than your hips by the side of the thighs, calf muscles touching the respective sides.
3. Keep the toes pointing back, touching the floor. Keep the wrist on the knees, palms facing up. Join the tips of the thumb and forefingers and other extended i.e. Chin Mudra.
4. Deep breathing for 5 times with closed eyes.
5. Return to the normal position in reverse manner and repeat the same for 3 times.
c) Sidhasana – Perfect Posture
1.Sthiti for the sitting Posture: Sit on the floor with straight legs, heels together, palms pressing on the ground by the side of the hips with the erect spine.
1. Bend the left leg at the knee ,place the heel near the- thigh joining point [Perineum]- and rest the sole against right thigh.
2. Bend the right leg at the knee and place the right foot over the left ankle, right heel touching the front part of the waist/hip bone.
3. Place the right sole between the left thigh and calf muscles.
4. Sit erect with the stretched out arms on the respective sides with bent forefingers and thumbs touching each other – Chin Mudra.
5. Deep breathing for 5 times with closed eyes.
6. Return to the normal position in reverse manner and repeat the same for 3 times.
d) Parvatasana – Sitting Mountain Posture
1. Sthiti for the sitting Posture: Sit on the floor with straight legs, heels together, palms pressing on the ground by the side of the hips with the erect spine.
2. Bend the right leg at the knee joint, hold the right foot with the hands and place at the groin or root of the left thigh. In the same way, place the left foot on the right groin with turned up soles.
3. Let the heels of the legs be in contact with the abdomen.
4. Deep breathing for 5 times with closed eyes.
5. Fold the hands at the elbows, palms touching each other i.e. Namaskara Mudra and place them near the chest level.
6. Slowly raise the hands up fully above the head maintaining the same position with erect spine. Slowly turn the palms up.
7. Deep breathing for 5 times with closed eyes.
8. Return to the normal position in reverse manner and repeat the same for 3 times.
e. Shashankasana – Moon Posture
1. Sthiti for the sitting Posture: Sit on the floor with straight legs, heels together, palms pressing on the ground by the side of the hips with the erect spine.
2. Slowly bend the right leg and keep the heel tight under the buttock and repeat the same on the left side.
3. Keep the thighs close together, spine erect and rest the palms near the knee joints respectively
4. Normal breathing for 3 times.
1. Catch the right hand with the left behind the back.
2. Bend the trunk forward while inhaling; rest the forehead on the ground in front of the knees. Hold the breath for few seconds.
3. While exhaling lift the head from the ground till the spine erect position.
4. Come to the normal position and repeat the same for 5 times.
f) Janu Shirshasana – Head to Knee Posture.
1. Sthiti for the sitting Posture: Sit on the floor with straight legs, heels together, palms pressing on the ground by the side of the hips with the erect spine.
2. While inhaling, bend the left leg at the knee and place the left heel touching the root of the left thigh and slightly move the left knee to the left
3. Exhale, extend the arms forward towards the right foot and catch hold of the sole without flexing the leg, forehead resting on the knee.
4. Maintain the position for few seconds.
5. Come back to the normal position and repeat with the right leg to complete a cycle.
6. Repeat the cycle for 3 times.
g) Suptha Vajrasana – Sleeping Diamond Posture.
1. Sthiti for the sitting Posture: Sit on the floor with straight legs, heels together, palms pressing on the ground by the side of the hips with the erect spine.
2. Slowly bend the right leg and keep the heel tight under the buttock and repeat the same on the left side.
3. Keep the thighs close together, spine erect and rest the palms near the knee joints respectively.
4. Normal breathing for 5 times
5. Bend backwards with the support of the arms and elbows, head touching the ground with the arched back.
6. Place the hands on the floor folded at elbow beneath the head and knees fully resting on the ground.
7. Deep breathing for 5 times with closed eyes.
8. Come back to the normal position and repeat the same for 5 times
h) Paschimotanasana – Posterior Stretching Posture
1. Sthiti for the sitting Posture: Sit on the floor with straight legs, heels together, palms pressing on the ground by the side of the hips with the erect spine.
2. Slowly bend the right leg and keep the heel tight under the buttock and repeat the same on the left side.
3. Keep the thighs close together, spine erect and rest the palms near the knee joints respectively.
4. Normal breathing for 5 times
5. Bend backwards with the support of the arms and elbows, head touching the ground with the arched back.
6. Place the hands on the floor folded at elbow beneath the head and knees fully resting on the ground.
7. Deep breathing for 5 times with closed eyes.
8. Come back to the normal position and repeat the same for 5 times
i) Bhujangasana -Serpent Posture
1.Sthiti for the Prone Position: Lie flat on the floor face downwards, legs together, chin touching the ground, hands by the sides of the body and soles facing up.
2.Place the palms by the sides of the chest, hands bent at the elbows.
3. While inhaling raise the head and then the upper part of the chest slowly till the navel portion. Keep the part below navel straight touching the ground.
4. Bend the spine backwards very slowly holding the head high.
5. Maintain the posture for few seconds.
6. Slowly exhale while coming back to the original position or Sthiti.
j) Dhanurasana – Bow Posture
1. Sthiti for the Prone Posture: Lie flat on the floor face downwards, legs together, chin touching the ground, hands by the sides of the body and soles facing up.
2. Fold the legs slowly by bending knees.
3. Breathe slowly in normal way while holding the feet by hands.
4. Arch the back to assume the shape of bow, elbows unbent and looking up while inhaling.
5. Maintain the posture for sometime.
6. Slowly come back to the normal position while exhaling.
7. 3 normal breathing and repeat the procedure for 5 times.
k) Halasana – Plough Posture
1. Sthiti for the Supine Posture- Lie down on your back touching the ground and stretching the arms above the head.
2. Raise the legs together slowly till it makes an angle about 45 degree, then 90 degree to the ground while inhaling.
3. With the support of the arms and the elbows slowly raise the buttocks and the trunk without lifting the head, chin touching the notch of the neck.
4. Stretch the legs further so that the feet touch the ground and hands in the direction opposite to the legs.
5. Maintain the posture for sometime.
6. Slowly come back to the normal position while exhaling.
l. Shavasana- Dead / Corpse Posture
1. Lie flat on the back, hands heels apart. keeping little away from the thighs, palms facing upwards and close the eyes.
2. Take deep breath for 5 times initially followed by slow, fine breath without any jerk.
3. Lower jaw should hang loose, passive attitude on all the body parts for 2 minutes.
4. Relax through the Autosuggestion by concentrating on each and every part of the body starting from the toes.
* Slowly inhale through the nose and tighten the toes, feet and ankles
while holding the breath. Exhale and relax.
* Slowly inhale and contract the calves, kneecaps, ankles, feet and toes
while holding the breath. Exhale and relax.
* Slowly inhale and contract the thigh muscles, hip joints along with lower
part of the legs while holding the breath. Exhale and relax.
* 3 normal breathing while concentrating on the whole lower extremities
i.e. part below the waist and chant 3 long “AAAAAA”. kara.
* Slowly inhale, contract all the muscles and organs of the abdomen while
holding the breath. Exhale and relax.
* 3 normal breathing while concentrating on all the muscles and organs of
the abdomen and the whole lower extremities i.e. the parts below the
trunk and chant 3 long “AUUUUUUU”.kara.
* Inhale. Tense the chest muscles, neck, shoulders, arms and elbows,
wrists, hands and fingers, down to the toes while holding the breath.
Exhale and relax.
* 3 normal breathing while concentrating on the parts below the collar
bones and chant 3 long “MMMMMAAAA”.kara.
* Inhale and contract the scalp, the tiny muscles of the face, the forehead;
eyes, nose and mouth, tongue, throat i.e. tighten the whole body while
holding the breath. Exhale and relax.
* 3 normal breathing while concentrating on the whole body and chant 5
long “OMMMMM”.kara.
* Relax for 10 more minutes with normal breathing.
4. Take turn on the left side and maintain the posture for few seconds with the flexed knees and elbows.
5. Lie down on the stomach with locked fingers below the head and feet apart with normal breathing for 3 more minutes.
6. Bend at the knee and rest the knees on the floor . Stretch the arms forward parallel to each other away from the body, forehead touching the floor. 3 normal breathing.
C. Pranayama:
* Anuloma Viloma Pranayama – Alternate Breathing
* Nadi Shudhi Pranayama – Purification of Nerves through Breathing
* Sitkari Pranayama – Breathing Exercise with Folded Tongue
* Shitali Pranayama – Breathing Exercise with Beak-Tongue
* Ujjayi Pranayama – Breathing Exercise with fully Expanded Lungs.
a. Anuloma Viloma Pranayama – Alternate Breathing
1. Sit erect in Padmasana – Lotus Posture or any other meditative posture. Complete exhalation.
2. Inhale through both the nostrils slowly and steadily.
4. Exhale slowly and continuously without making sound.
5. Have inhalation and exhalation for the same duration i.e.30 seconds each without holding the breath.
6. Repeat it for 15 times with the mental recitation of “AUM”.
b. Nadi Shudhi Pranayama – Purification of Nerves
1. Sit erect in Padmasana – Lotus Posture or any other meditative posture. Complete exhalation.
2. Close the right nostril with the thumb of the right hand and inhale slowly and deeply for a longer duration.
3. Release the right nostril and close the left with the little and ring fingers of the right hand and breathe out through the right nostril.
4. Same procedure has to be repeated by breathing in through the right nostril and out through the left to complete one cycle of Nadi Shudhi Pranayama.
5. One can perform it for minimum 9 times.
c. Sitkari Pranayama – Breathing Exercise with Folded Tongue
1. Sit erect in Padmasana – Lotus Posture or any other meditative posture. Complete exhalation from both the nostrils.
2. Roll the tongue backwards in such a way that its tip touches the hard palate with narrow opening on either side.
3. Now suck the air in through the side openings of the tongue making a hissing sound. Then retain the breath as long as possible.
4. Ultimately exhale the breath through both the nostrils slowly.
5. Normal Breathing.
6. Repeat the same.
d. Shitali Pranayama – Breathing Exercise with Beak-Tongue
1. Sit erect in Padmasana – Lotus Posture or any other meditative posture. Complete exhalation from both the nostrils.
2. Protrude the tongue partially with curled up edges to form a long narrow tube resembling the beak of the bird.
3. Now suck the air in through the opening of the curled tongue making a hissing sound [ssssssi]. Then retain the breath as long as possible.
4. Ultimately exhale the breath through both the nostrils slowly.
5. Normal Breathing.
6. Repeat the same.
e. Ujjayi Pranayama – Breathing Exercise with fully Expanded Lungs.
1. Sit erect in Padmasana – Lotus Posture or any other meditative posture. Complete exhalation from both the nostrils.
2. Take a slow, deep steady breath through both nostrils. The passage of the incoming air should be felt at the upper palate and a sibilant sound [ sa] is produced in the throat.
3. Fill the lungs fully and hold the breath for few seconds.
4. Exhale slowly, deeply and steadily until the lungs are completely empty.
5. Relax in Shavasana.
D. Healing Chant:
Healing Chant is related to Manipura Chakra [3rd Chakra from Below]
Symbol of Manipura Chakra
1. Sit erect in Padmasana – Lotus Posture or any other meditative posture. Complete exhalation from both the nostrils.
2. Visualize the symbol i.e. lotus with 10 petals and fire at the center.
3. Take deep slow breath for 5 times with full concentration on it.
4. Now concentrate on the middle back [T 5-T9] where the 3rd chakra is located with the continuation of slow, steady and deep breath.
5. Start chanting healing Beeja Mantra ” RAM” and repeat it for 10 times initially.
6. Lie down on your back, with legs together and arms along the body. Relax with deep breath for few seconds.
7. Take the hands back and place the palms on the ground above the shoulders on either side of the head, finger facing towards the shoulders.
8. With the support of palms and soles slowly raise the trunk without flexing the knees to form a sloppy bridge. Neck hanging down.
9. Come back to the original position.
10. Relax in Shavasana.
E. Cure At Home:
* Swallow or chew 2 cloves of Garlic daily twice preferably after meal.
* Crush 1 tsp of Cumin seed mixed with 1 tsp of honey and 1 tsp of ginger juice can be taken on an empty stomach in the morning.
* Half lemon squeezed in half a glass of water taken early in the morning.
* Two glasses of water boiled with a cup of Drumstick leaves and reduced to half. To be taken early in the morning on an empty stomach.
* One glass of milk and one glass of water boiled with 5 cloves of crushed garlic to reduce it to half. Consumed early in the morning on an empty stomach.
* Half a teaspoon of watermelon seed without the outer coat early in the morning daily.
F. Diet:
* Beverages like fruit drinks prepared out of an orange, grape fruit, grape, apple cider, and prune can be taken a cup.
* In Dairy products, Cheese like cheddar, Colby, cream, Monterey jack can be taken up to 1 teaspoon. A coup of whole or skimmed milk or yoghurt.
A cup of ice cream can be taken [occasionally].
* One boiled Egg, broiled salmon, sardine, trout, tuna, crab, boiled lobster, steamed scallops, shrimp can be taken.
* Meat like beef, lean hamburger, pork, cooked bacon, ham can be added in the diet.
* Poultry like roasted turkey, chicken, breast without skin can be added.
* Fruits like apricots, avocado, banana, strawberry, grape fruit, orange, grapes, peaches, pears, pineapple, plums, raisins, watermelon can be used.
* Grain products like whole wheat or white bread, Cereals like cream of wheat, oatmeal, Crackers like cooked macaroni, noodles or egg without salt, cooked brown rice can be added. Snacks like corn chips, popcorn, potato chips can be taken within limit.
* Vegetables like asparagus, snap beans, cooked beets, raw broccoli, cabbage, carrots, cauliflowers, celery, cucumber, lettuce, mushroom, onion, peas, boiled potato, pumpkin, spinach can be used.
* Legumes like baked or cooked beans, peas, kidney beans etc and nuts like roasted almond, cashews, and peanuts can be added.
G. Life Style Modification:
* Restricted salt intake is often an important step in treating high blood pressure. Excessive salt intake can worsen the condition in some people. Even modest restriction of salt may decrease blood pressure. Suggested quantity is approximately 2.4 grams.
* Make meals tasty and flavourful with herbs and spices. While cooking, experiment with fresh and dried herbs, such as onions, garlic, basil, oregano, parsley, thyme, rosemary, black and red pepper, and onion and garlic powders. These all add flavour without adding sodium / salt.
* Eat adequate amounts of potassium-rich foods like many fruits, such as cantaloupe, bananas, watermelon, oranges and orange juice, as well as vegetables like potatoes, spinach, and zucchini. But if you are taking medication for high blood pressure, such as diuretics, consult a doctor before using salt substitutes that contain high amounts of potassium.
* Maintaining a healthy weight is one among the key area to control the high blood pressure. Person with overweight can reduce blood pressure by losing even few kilograms achieved through diet and exercise can sometimes bring hypertension under control without the need for drugs, or with lower doses of drugs.
* Regular, moderate exercise can decrease blood pressure and beneficial in both preventing and treating it. Slow relaxed walk for minimum 45 minutes will make noticeable changes in health aspect. . All persons with chest pain (angina) and known or suspected heart disease should talk to their doctor before beginning any exercise.
* Avoiding or Limited alcohol consumption i.e. one or two glasses of an alcoholic beverage a day or no more than one drink daily for a woman/ two for a man. (A drink is equal to 1.5 ounces of 80-proof spirits; 5 ounces of wine; 12 ounces of beer;.).
* Mental restlessness, anxiety and habit make people smoke more. Taking up regular stress management, exercise or a sport you like, deep relaxation breathing, meditation will help you to give up smoking. Avoiding or tapering the smoking habit lowers the risk of high blood pressure.
Source: Dr. Devaki
