Yoga practice at low pressure: a complex of 10 asanas

If the day begins only after a Cup of coffee, the health is waking up closer to lunch and then for dinner you will most likely hypotensive, that is suffer from low blood pressure. Hypotensive prefer to do yoga in the evening, and this is understandable because in the morning any thing given to them with great difficulty. But after the evening practice, they feel invigorated.

Sleep on it

It is the hypotensive really don’t like the standing poses and I can’t wait when the lesson will be able to sit and to lie. But the most terrible ordeal for them – this is the asana in which you need to pull up your hands, for example Vrikshasana (Tree pose). Particularly unprepared may even faint. Not less able to deliver and Uttanasana (bending Forward from a Standing Position): if a student with reduced pressure to stay in the pose a little longer than it should, and then will rise sharply, it can become bad. And even if you are an experienced student, from a slight vertigo, no one is immune. Felt discomfort should immediately sit on the floor and tilt head down.

Patience and hard work

It should be noted that yoga is a salvation for the hypotensive. Regular practice of asanas helps to restore vascular tone, and their owner – courage and “fighting spirit”. The most difficult is still to start in the morning. If this problem still seems impossible because of poor health or inability to get up early, the ideal time is 10-11 am. In any case, it is important to do in the first half of the day. Pay special attention to standing poses and inverted. If you have the experience, start the lesson with Adho Mukha of Svanasana, Adho of much Vrikshasana, Pinch Mayurasana and Uttanasana, and end with Sirsasana, Sarvangasana and Halasana. Between these two blocks can be any program. Do each asana for 30 to 40 seconds. For beginning learners, this program can be complex, and illustrated by a series of asanas designed especially for them. In all positions relax the neck and throat and breathe freely. In conclusion, any set perform Shavasana.

1. Adho Mukha Of Svanasana – Downward Dog

Possible stay in the pose longer, about 1-3 min. Actively work with hands and feet, pushes palms from the floor. Head support for the upper part of the forehead. To the pressure head on the support did not increase, build stronger hands. Breathe smoothly and quietly. Extend the front sides of the thighs from the knee to the pelvis.

2. Utthita Trikonasana – Triangle Pose An Elongated

The maximum turn to the work of the hands and feet. It is the organs of action, and if they are weak, then the tone of the body and the energy level is reduced. Well pressing the inner edge of the right foot and outer edge of left, lift the inner ankle and the kneecap, pull the shoulders away from the head and pull elbows. Actively pull the left arm to the ceiling and a stronger push left heel to the floor.

3. Utthita, Parshva Of Konasana – Pose Of An Elongated Angle

Hypotensive patients are often physically weak and in this position leans on the bent leg. To avoid this, use a brick as a prop to hand. Carry more weight in your left foot, pushing with the right arm and right leg. Press the left heel to the floor.

4. Virabhadrasana I – Warrior Pose I

This position is one of the most difficult for hypotensive, but it will raise the tone. Press down to the floor the inner edge of the right foot and outer edge of left. Pull back the outer right thigh and inner left. Aim the sacrum down and back ribs forward and up. Hands reach up from the inner thigh of the left leg.

5. Parivritta Trikonasana – Triangle Pose Upside Down

If you use brick as a support arm, place it at the inner edge of the foot. Press down to the floor the inner edge of the right foot and outer edge of left. Pull the shoulders away from the head and on the exhale, serve the forward left side of the chest. Pull the right hand, trying to reach the ceiling.

6. Parsvottanasana – Posture Intensive Stretching Sides

Before you lean in, follow Passionnate the race. Pull your shoulders back, and edges of the palms “utaite” spine in the blades and expand chest. Descend parallel to the floor, and then to the right leg, keeping the body weight in the feet.

7. Prasarita of Padottanasana – Forward bend with Legs wide Apart

Bend to a position parallel to the floor, palms on the waist, back straight, elbows and shoulders are raised from the floor. Place hands on the floor. Be aware of your upper back and connect the blades to the waist. On the exhale, lower your head down and place it on the floor or on bolster. Keep between your hands, elbows and shoulders equal distance.

8. Pinch Mayurasana – Stand on the Forearms

At reduced pressure it is necessary to perform inverted postures, including sirsasana, and Pinch Mayurasana perfectly to her cooking. As you learn to balance in this pose, the body becomes strong and the mind steady. Pushes with his hands, trying to rise above, guiding the blades to the front of the chest and pelvis and buttocks up to the heels.

9. Salamba Sarvangasana – shoulderstand

Gradually increase the time spent in Sarvangasana from five to eight minutes, and later, with the development of the practice to ten. Avoid any discomfort in the neck. For this, use auxiliary materials (strap, blankets).

10. Halasana – The Plow Pose

Increase the length of stay in the pose up to five minutes. Actively use your feet, turning your hips in and removing them from his face. At the end of practice do Shavasana.