Reducing Hypertension / High Blood Pressure - Ayurveda, Yoga Asanas, Pranayama , Meditation

It has always been my intention to use Yogic Therapy and other alternate therapies to reduce pain, alleviate suffering and bring a little relief to my students. 
I have been working over a series of classes, in which I address a specific health ailment and use different therapies to understand the problem, reduce dependency on medications and hopefully balance the body and the mind.
In that context, this series addresses Hypertension or High Blood Pressure.
This is a condition when blood flows through the arteries with a force greater than normal. Hypertension can strain the heart, damage blood vessels and increase the risk of heart attack, stroke, kidney problems etc. This condition is said to affect 1 in 5 adults in US. 

I have put together a list of Yogic Asanas, Pranayama practices, Ayurvedic home remedies and Meditation to help this issue.

You are welcome to share this with your family, friends and hopefully it can help.

1. Ayurvedic Home Remedies - 

• Beetroot juice - Peel, juice half a beetroot; sieve and drink it on an empty stomach.
• Bottle gourd / Dudhi/ Louki / Sorekai Juice - Peel, juice half a Bottle gourd; sieve and drink it on an empty stomach.
• Coriander / Cilantro juice - Boil 10 sprigs of cilantro; sieve and drink.
• Add Garlic and Ginger to food, every 2 days.
• Reduce salt.
• Drink coconut water for detox.
• Fruits which can help - Cantaloupes, Oranges, Avocados, Apricots, Bananas
• Aromatherapy Oil - Mix Lavender oil with water in a spritzer; spray on pillow before sleeping.

2. Yogic Asanas - Do all the movements slowly and mindfully.

• Start in a comfortable seated position, drawing the length of the spine upwards, leaning shoulders down and bring the palms into prayer position.
• Chant ‘OM” 6 times, bringing the mind/body to present moment.
• Seated Movements - Start with Neck Rolls – Inhale, look up; Exhale, look down, repeat 6 times.
• Elbow Rotations - Keep right hand on right shoulder, as you inhale, draw circles with your elbow, both clockwise and anticlockwise 6 times. Then, repeat with left hand.
• Forward Bend/ Paschimottanasana - Extend both legs in front; Inhale and stretch both hands to sky, exhale and release them down; repeat 6 times. Then, stay in the forward bend for 6 breaths.
• One leg folded Forward Bend / Janu Shirsasana - Fold left foot, extend right leg in front; Inhale, stretch both hands to sky; exhale and release them down; repeat 4 times. Then, stay in the forward bend for 6 breaths. Repeat with left leg extended.
• Butterfly / Baddha Konasana - Sit tall, bring soles of feet together; inhale through the nose and exhale though the mouth for 8 breaths.
• Spinal Twist / Ardha Matsyendrasana - Keep left knee on the ground; keep right foot across left knee, place right hand beside right hip, hold right knee with left hand; inhale and lift back muscles; exhale and twist to right side; hold for 8 - 10 breaths. Repeat on other side.
• Standing Movements - Tadasana / Simple Standing Pose - Stand tall, ground both feet, release hands at the sides of the body; slowly breathe.
• L-shaped stretch with wall support - Place both hands on the wall, keep feet wide apart, slowly bend body forward till you can feel a deep stretch through the back; hold for 8 - 10 breaths.
• Deep Back stretch with wall support - Place hands on wall and extend them, release forearms on the wall, place forehead on wall and hold for 8 - 10 breaths.
• Crocodile Pose / Makarasana - Lie down on your stomach, bring hands in the front, release forehead on folded palms, relax the body to the ground, stay for 10 - 15 breaths
• Supine Movements - Bridge Pose / Setubandhasana - Lie down, place hands at the sides of the body, lift hips and hold pose for 8 - 10 breaths.
• Legs- up-the-wall Pose / Viparita Karani - Move close to a wall, extend both legs onto the wall, relax hands at the sides, close your eyes and relax for 5 minutes.

3. Pranayama Practice - Do Bhramari Pranayama for 10 breaths.

4. Meditation Practice - Naadanusandhana Practice -

• Sit tall, bring hands to Jnana mudra and place them on the thighs, lift back muscles and close your eyes. Start the 'OM' chanting loudly at the beginning, slowly decrease the volume and end in silence. Sit in silence for the next 5 minutes.