Yoga Therapy and Asanas
Yoga Therapy and Asanas
Introduction to Yoga Therapy
Yoga therapy is a powerful tool for managing high blood pressure and coronary artery disease. It not only helps in lowering blood pressure but also positively impacts cholesterol levels, triglycerides, free fatty acids, blood glucose, and body weight. Engaging in regular yoga practice enhances physical fitness and overall efficiency.
Asanas
- Tadasana (Mountain Pose):
a. Stand tall with feet together and arms by your sides. Gradually clasp your hands overhead and stretch upward, raising your heels. Hold the pose for 10-20 seconds, then exhale and return to the starting position. Repeat 3-5 times.
- Ardha Matsyendrasana (Half Lord of the Fishes Pose):
a. Sit with legs extended. Bend the right leg and place it near your left hip, then cross the left leg over the right. Use your right hand to grasp the left knee or toes, and place the left hand behind you, twisting your torso. Hold for 10-20 seconds, then exhale and return. Repeat on the other side, performing 3-5 repetitions.
- Bhujangasana (Cobra Pose):
a. Lie on your stomach with hands and legs together. Place hands under your shoulders and chin on the ground. Inhale and lift your head, chest, and upper body, keeping elbows bent and close to your body. Hold for 10-20 seconds, then exhale and return. Repeat 3-5 times.
- Dhanurasana (Bow Pose):
a. Lie on your stomach with legs and arms extended. Bend your knees and hold your ankles with your hands. Inhale and lift your chest and legs, pulling them back. Hold for 10-20 seconds, then exhale and return. Repeat as needed.
- Uttan Padasana (Raised Leg Pose):
a. Lie on your back with arms and legs straight. Inhale and lift your legs to a 30-degree angle, holding for 5-10 seconds. Lower and repeat, raising your legs to 60 and then 90 degrees, holding each position for 5-10 seconds.
- Ardha Shalabhasana (Half Locust Pose):
a. Lie on your stomach with hands beside your body. Place palms under your thighs and raise the right leg, holding for 10-20 seconds. Exhale and return, then repeat with the left leg. Perform 3-6 times alternately.
- Merudhandasana (Spinal Twist Pose):
a. Lie on your back with arms extended sideways. Bend your right leg and place your right foot on your left knee. Exhale and twist your lower body to the left while turning your upper body to the right. Hold for 10-20 seconds, then return to center and switch legs. Repeat as needed.
- Sethubandhasana (Bridge Pose):
a. Lie on your back with knees bent and feet close to the hips. Inhale and lift your hips as high as possible. If comfortable, hold your ankles. Maintain the pose for 12-20 seconds, then exhale and return. Repeat 3-5 times.
- Gomukhasana (Cow Face Pose):
a. Sit with legs extended. Bend the left leg and place it under the right thigh. Cross the right foot over the left thigh, with the right heel near the left buttock. Align your knees and try to clasp your hands behind your back. Hold the position briefly, then switch sides.
- Shavasana (Corpse Pose):
a. Lie on your back with legs apart and arms at your sides, palms up. Close your eyes and relax for a few minutes. Afterward, gently return to a seated position.
Pranayama Techniques
- Deep Breathing
- Anulom Vilom (Alternate Nostril Breathing)
- Bhramari (Bee Breath)
- Sheetali (Cooling Breath)
- Sheetkari (Hissing Breath)
- Cat Stretch Breathing
- Hand Stretch Breathing
Relaxation Techniques
- Deep Relaxation Technique (DRT)
- OM Meditation
- Yoga Nidra
Diet Recommendations
- High-fiber diet: Incorporate fresh fruits, vegetables, whole grains, and beans.
- Fresh flaxseed oil.
- Increase onion and garlic intake.
- Include cabbage, cauliflower, Brussels sprouts, and broccoli.
- Eat a good amount of green leafy vegetables.
- Add soy products to your diet.
- Consume dark berries such as raspberries, strawberries, blackberries, and blueberries.
- Incorporate oat bran daily for its fiber content.
- Drink green tea and herbal tea.
- Ensure you drink at least 2 liters of water each day.
The Role of Yoga in Cardiac Health