Asanas For Hypertension

YOGIC MODULE FOR HYPERTENSION PERSONS: For 1-2 weeks: 1. Pawan muktasana series 2. Vajrasana for 10 min after meals 3. shavasana with breath awareness PRANAYAMA: 1. simple breathing 1:1 either sitting/lying 2. alternate abdominal & chest breathing 3. sheetali & sheetkari – 5 rounds 4. relaxation & Meditation Ajapa-Japa stage 1 3 & 4 weeks: 1. Pawan muktasana 2. Suryanamaskar up to position 5 3. Savasana PRANAYAMA: 1. Regular breathing 2. Ujjayi – 21 rounds 3. bhramari – 3-5 rounds 4. sheetali & shetkari – 7 rounds 5. Relaxation & Meditation 5 & 6 weeks: 1. Pawan Muktasana 2. surya namaskar complete 1-3 rounds PRANAYAMA: 1. ujjayi – 49 rounds 2. nadishodhana – stage 1 3. bhramari – 7 rounds 4. Sheetali and sheetkari – 9 5. yoga nidra 7th week: 1. pawan muktasana 2. surya namaskar – 3 rounds 3. shavasana PRANAYAMA: 1. ujjayi – 49 2. nadi shodhana – 1& 2 3. bhramari – 9

4. sheetali & sheetkari – 9 5. yoga nidra – 45 min 8th week: 1. Pawan muktasana 2. sashankasana 3. padmasana 4. suryanamaskar – 5 rounds 5. shavasana PRANAYAMA: 1. ujjayi – 49 to 108 rounds 2. nadishodhana 1-3 3. bhramari – 9 4. sheetali & sheetkari – 9 5. yoga nidra – 45 min.