Yoga for High Blood Pressure Patients….
Definition of yoga
Yoga is the philosophical doctrine(way of living) developed in India at about 500 BC based on moral principles, meditational techniques and a special type of physical training called Hath Yoga which involves control of posture and respiration. It is said to bring about the right interaction, combination, coordination of the mind and body.
Scientific Effects of Yoga and Meditation on the Body:-
Medical research has already proved the effects of Yoga, Asana, Meditation-
Blood Pressure, Pulse rate or Heart rate, Catecholamines, Oxygen consumption, Positive conversion of patients with Type A personality to TypeB, Anxiety Level, Flexibility, Serum Cholesterol, Blood Glucose, Smoking, Physical Fitness, Improves Sleeplessness, Better availability of oxygen in lungs, Reversal of Heart Disease.
The Sub-groups of Yoga-
Yoga therapy for high Blood pressure would involve five different groups of practices.
Health Rejuvenating Exercises(HRE), Asanas or Relaxation, Meditation: Preksha Dhyaan, Moral Teaching & Anupreksha.
Training and Timings:-
The total duration of the daily practice of yoga should be about 40 5to 60 minutes. However, Meditation can be practiced for longer periods, if one desires. The best time to practice Yoga and Relaxation is early in the morning which is also very convenient for a regular practitioner or professional individual who has to go to work every day. Ideally, the stomach should be empty during the practice. Some of the optimum requirements other than these are loose and comfortable fitting clothes, quiet surroundings and an adequately ventilated room.
The training will consist of four separate sessions each of 2 hours duration, where the patients along with their spouses will be taught all these procedures. They can, however, consult the manual from time to time while they practice at home to verify any procedure.
Rules & Regulations:-
- Regularity and punctuality in practice are essential.
- The time fixed for practice should be maintained. Early morning hours are best suited for such types of practices because the bowels are clean and the stomach is empty. For some people, evening hours are also suitable. At least a 2-hour gap must be allowed between the taking of meals and practice.
- Food:- If one needs a cup of coffee or tea or milk can be taken half an hour before the practice of asanas, the ideal goal of the practitioner is to stop tea and coffee completely.
- Place:- Clean and airy place without noise or disturbance is ideal for doing exercises and Asanas.
- Dress:- Comfortable, loose and a light dress is good for such practices.
- Sleep:- About 6 to 8 hours sleep is required daily for an adult. If one goes to bed in the morning. Then and only it becomes possible to maintain the proper timing for yoga practice.
- Rest:- While doing Asanas if one feels tired, he/she should take rest. Never cross the limits of your capacity. Your capacity will increase slowly. After completion of the Asanas five minutes of Kayotsang(muscular relaxation) is necessary. After that meditation can be practiced.
The Yogic Diet – Under the Yogic system, diet is classified as Satvik, Rajsik, and Tamsik. For people who have coronary heart diseases, the Satvik system of diet is best suited. The Satvik diet has all the cereals, dals, fruits and vegetables which are in very close association to nature. Although milk and yogurt are also a part of the Satvic food system, the Saaol Heart Program reduces their consumption to a minimal permissible amount which is essential for the reversal of the blockages in the coronary arteries, as we shall see later on. The diet should be fat-free and have no cholesterol, as far as possible. The intake of white sugar and salt should be moderate. Tea and coffee, or other caffeine-containing beverages should be excluded from the diet.
The diet should have a considerable quantity of roughage. The covering (husks) of all grains, legumes, vegetables, and fruits are fiber-containing foods and also have some minerals, enzymes and antioxidants which are extremely for reducing the cholesterol level in the blood.
An ideal intake in a day should be as follows:-
Breakfast:- Fruits, a bowl of daliya made of oat-bran, whole wheat, maize, millets, and sprouted grains.
Lunch:- Roti preferably made of whole wheat, gram and soy flour, vegetable salads, dal, chatani, rice, and soups. Atta 50% wheat, 25% Soya and 25%bengal gram.
Afternoon:- Fruits and herbal tea.
Dinner:- Dalia, khichari, Kari, boiled leafy vegetables, sprouted and steamed grams like chick-peas (Bengal gram), Moong beans etc, Chapaties can be also taken.