EFFECT OF YOGA ON HYPERTENSION
Hypertension is a major public health issue and affects approximately billion of people worldwide and is a major risk factor in the development of stroke and cardiovascular and chronic kidney disease. Hypertension is a non-communicable disease having high prevalence and a concomitant increase in the risk of disease. This disease leads to cause of death for both men and women worldwide and also increase the risk of developing anxiety and depression.
Hypertension is caused due to increase in the volume of blood as a result increase pressure in the lateral wall of the vessel. It is also defined as blood pressure which exceeds 140mmhg over 90mmhg. Blood pressure has two terminologies; systolic pressure which means an output of blood from the heart when it contracts and diastolic mean when the heart is at rest. The normal value of systolic is 120mmhg and diastolic is 80mmHg. Blood pressure depends upon the action. When a body is at rest at night, it falls down and when the body is at work or exceeds to high. Hypertension is classified as primary hypertension and secondary hypertension. Primary hypertension is due to genetic factors and nonspecific lifestyle. Secondary hypertension defined as high blood pressure due to an know cause such as chronic kidney disease, narrowing arteries of kidney and endocrine disorder.
Causes of hypertension
The exact cause of hypertension is unknown but several factors effects on its development.
Sedentary lifestyle
Intake of more salt
Stress
Genetics
Sign and symptoms of hypertension
Usually, it is asymptomatic which means patients does not feel any discomfort. It is also called silent killer as it damages the heart silently. Some of the symptoms are:
A headache persists with high blood pressure
Pain in the back of the head
Vertigo
Prevention of hypertension through yoga
In this modern era, all non-communicable disease including hypertension is induced due to stress. Adhija vyadhi means stress born disease. The stress reaction causing autonomic and endocrine imbalance leading to disease in the gross body.
We are only concern to cure the physical body. Since the disease arises from the inner astral layer of our existence. So the yoga therapy that provides techniques for correcting the problem at both from the gross and subtle levels. Yoga practices help in bringing about balance at the level of the five kosas (panca kosas) so that complete health can be restored. Panca Kosa was found to be the most holistic concept of human existence which is in no way contracting the modern scientific approach to the understanding of human body. It is more generalized, holistic and hence can contain in it the physical body (annamaya kosa) the next three layers pranamaya, manomaya and vijnanamaya kosas which are called the subtle bodies in the Vedanta and spiritual lore. The fifth kosa the anandamaya kosa is the causal body from where all the other layers take birth. Thus we got a holistic and concrete perspective of human existence as the foundation for yoga therapy. The practices at annamaya kosa include yogaasanas, sithilikarana, vyayama(loosening practices) yoga diet and yoga kriya at pranamaya kosa, breathing practices, breathing kriyas and pranayama. At the manomaya kosa, the practices are meditation (cyclic meditation and om meditation), devotional sessions and happy assembly whereas lectures, counseling and satsangs corrects the notions about one life style of the individual. Karma yoga and tuning to nature are the practices that help one to get established in anandamaya kosa bringing bliss in our lives.
Yoga pacifies the sympathetic nervous system and slow down the heart and relax muscles and mind deeply. It is the holistic science which manage the hypertension from root level. Some of the beneficial practices for hypertension are as follows:
Standing practices
Hastauthanasana
Twisting
Rotation of hip
Ardha cakrasana
Ardhakati cakrasana
Garudasana
Vrichya asana (tree postures)
Sitting practices
Gaumukh asana
Ustrasana
Ardamatyandra asana
Vakrasana
Supine practices
Savaasana
naukasana
Prone practices
Bhujangaasana
Salamba asana
Pranayama (Breathing practices)
Pranayama is the breathing exercise which is equally beneficial. Conscious breathing quickly lowers blood pressure. Pranayama can practice in sitting position with adopting any mudra. The back and neck should be straight while practicing. It can be practice in lying down to encourages the breath to arise smoothly without any force. There should be no strain in body but it should be relax completely. Some of the breathing exercise are:
Naddhisuddhi
Bramari
Right nostril breathing
Left nostril breathing
Bastrika
Sectional breathing
Hand stretch out breathing 3 stage
Tiger breathing
Sitali
Sitkari
Diet for hypertension
Diet therapy is an important factor in overall care of GI patients. Diet plays a vital role for the proper function of the cardiovascular. Food should be fresh. Sattwik vegetable food is preferable. All the green leafy vegetable which produce antioxidant are beneficial.
- Eat more fruits, vegetables, and low-fat dairy foods.
- Cut back on foods that are high in saturated fat, cholesterol, and Trans fats.
- Eat more whole-grain foods, poultry, and nuts.
- Limit sodium, sweets, sugary drinks, red meats.
- Magnesium, potassium and fiber help to control the blood pressure
Treatment of hypertension from sat karma
Satkarma
Satkarma is a very precise and systematic holistic science. The satkarma is briefly describe in hatha yoga pradipika. The Sanskrit meaning of satkarma: sat is six and karma means actions. Satkarma consists of six internal purification techquies. It helps to create harmonies in the body by balancing the two pranic flow ida and pigala. The six satkarma are as follows:
Neti
It is process of purifying of the respiratory tract and the nasal cavity. It includes jalaneti and sutra neti
Dhauti
It is aslo called vamana dhouti which the cleansing process of the upper gastrointestinal tract.
Nauli
A method of massaging and strenghting the abdominal organs.
Kapalvati
It is a breathing techniques for purifiying the brain and skull. It helps to create shining in the brain
Trataka
It is the intense practice of gazing eyes in one point or spot to increase power of concentration. It is excellent exercise of the eyeball.
Conclusion
Yoga is the holistic science which provide us many techniques to tone up our body internally and externally. Asana helps to strengthen our muscles and bones and pranayama which makes easy for pranic flow. The satkarma helps to cleansing our internal organ. Yoga provides positive energy in our human body without any side effects.