AIM:
- To reduce blood pressure
- To improve quality of life
- To prevent complications
YOGA PROTOCOL:
| Sn | Practices | Rounds | Duration |
|---|---|---|---|
| 1. | Starting with Omkar (Om recitation) | 3 | 1 min |
| 2. | Loosening exercise with synchronization of breathing in sitting position a) Toe bending b) Ankle bending c) Knee bending d) Half butterfly e) Finger bending f) Wrist bending g) Elbow bending h) Shoulder rotation i) Neck bending up and down | 1 for each | 5 min |
3. | Ardhakatichakrasan (Lateral Arc Pose) 2 min |  | |
4. | Vakrasana (Twist Pose) 2 min |  | |
| 5. | Yogic abdominal awareness, breathing and feeling in Shavasana | 3 min | |
| 6. | Chandravedi Pranayam (Left nostril breathing) | 9 rounds | 2 min |
| 7. | Sheetali Pranayam (Cooling breathing) | 9 rounds | 2 min |
| 8. | Nadi Suddhi Pranayama (Alternate Nostril breathing) | 9 rounds | 2 min |
| 9. | Bhramari (Humming bee breathing) | 9 rounds | 2 min |
| 10. | Yoga nidra (Yogic sleep) | 9 min | |
| Total Time | 30 min |
PROCEDURE:
| Name of the practice | Method of practice |
|---|---|
| Slow pace Bastrika (Bellow's breath) | One should inhale and exhale quickly and forcefully without straining by flapping the abdomen. |
| Nadishodhana/Nadishuddhi (Alternate nostril breathing) | With the right thumb, close the right nostril and inhale through left nostril. Closing the left nostril, exhale through right, following which inhalation should be done through right nostril. Closing the right nostril, breath out through left nostril. This is one round. |
| Chandranuloma Viloma (Left uninostril breathing) | Breathing is done through left nostril alone, by closing the right nostril. |
| Bhramari (Female honeybee humming breath) | After a full inhalation, closing the ears using the index fingers, one should exhale by making a soft humming sound similar to that of a female honeybee. |
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