What Are Best Yoga Poses For Reducing Hypertension

And Anxiety?
by Abhishek Sharma
(Mumbai, India)
Hi, I am Abhishek, 23 years of age. I have had a problem of geing hyperensed a imes
and an!ious "here here is no need of i. In oher "ords, I feel an!ious and ensed all he
ime and suffer from inense negaive houghs. I ried o #alm myself do"n bu nohing
really happened. $u I have ofen heard ha some yoga poses have been proved o be
really helpful for redu#ing an!iey and hyperension. I "an o kno" ha "ha%s he bes
suiable ime for pra#i#ing yoga in he "hole day and "ha should be he duraion for i&
Answer
Hello Abhishek
'es, yoga #an help you o improve your healh and redu#e your an!iey. Spend a leas an
hour a day on yoga pra#i#e.
Here are some guidelines you #an follo"(
). *referred ime for doing yoga pra#i#e is early in he morning, say around + AM.
2. Sar "ih a generi# se,uen#e for firs one monh #onsising of simple yoga poses and
pranayama. -o simple asanas ha you #an do #omforably so ha yoga pra#i#e be#omes
en.oyable. -o no over e!er, gradually in#rease he number of repeiions of asanas and
he duraion/ holding of he asanas. -o yoga a slo" pa#e, no .erky movemens and no
hurrying up "hile doing yoga. 'ou need o in#rease your self a"areness.
3. 'oga is more han fe" asanas or pranayama, i is a "ay of life. I is more of self
realisaion and a "ay o more spiriual approa#h o life.
0. You can practice these yoga poses for anxiety and hypertension.
1 rikonasana
1 adasana
1 .anushirasana
1 bhu.ang asana
1 padoanasnaa
1 yoga nidra
'oga nidra is a deep rela!aion e#hni,ue "hi#h you #an do a he end of yoga "orkou
or before sleeping.
+. After yoga poses, you can practice these yoga breathing exercises/ pranayaa for
anxiety and hypertension.
1 deep rhyhmi# breahing for + minues.
1 alom vilom for +2)3 minues.
1 #handrabhedi pranayama.
1 om re#iaion a leas 23 imes.
4. Afer yoga poses and pranayama ake res in shavasana for + o )3 minues. 5his "ill
be mos benefi#ial for #omplee body rela!aion afer yoga pra#i#e.
!oe tips for reducing anxiety"
6. 5ake 627 hours sleep during nigh, avoid oo spi#y food espe#ially in dinner. *ra#i#e
moderaion in eaing and resrain in your dealings "ih oher people and family
members.
7. 'ou have o keep #alm, in#rease self a"areness. I guess you are geing disurbed by
e!ernal fa#ors "hi#h are beyond your #onrol. -evelop a regular yoga pra#i#e and
pranayama. 8e more #onfiden. 'oga breahing #an really help you o #alm do"n a lo.
If you are #alm and #omposed, you should be able o #onrol your response o e!ernal
riggers/ fa#ors beyond your #onrol.
1 *rioriise your "ork.
1 5ry o remove he #ause of your "orries, a# raher han "orry.
Hope his helps,
-al.i