fitness

Yoga exercises at home

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It is well known that one of the major causes of high blood pressure is stress in our everyday life. In this regard you can Yoga exercises be very helpful. It will help you reduce the level of excitement and daily nerve tension. But if the reason for your high blood pressure is not just stress and you have already been prescribed certain medications, it is imperative that you talk to your doctor again about whether and when you can start yoga.

Yoga exercises for high blood pressure

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If you have high blood pressure, you shouldn’t warm up too long before the Yoga exercises are executed. In addition, the sun complexes and rapid abdominal breathing are also not recommended. You should also avoid back and stomach asana positions, as well as all reverse asana positions such as “candle,” “plow,” and headstand. Although these asana poses are not excluded in some yoga classes, be careful; You could join in, but only if the positions were properly exercised beforehand.

Yoga exercises synchronizing breathing with movement

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You might think right away: what remains of the Yoga exercises? Through the stretching exercises, meditation, breathing (pranayama), mastery of emotions and relaxation, you can positively influence your state of health. There are many stretching exercises that are particularly useful because releasing muscle tension will really relax you. It is important to synchronize breathing with movement. Breathe out longer than you breathe in, both just have to be done through your nose.

Here are some stretching positions

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Raise your head-down-back

Lift legs

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Inhale from the supine position and then slowly raise the right leg without bending the knee. Extend your leg as high as you can without feeling pain in the Achilles tendon. Then exhale and relax.

The Asana employment

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The “side curvature” of the Asana pose is recommended, which is very useful. The “knee position” and the “cobra position” do not have to be forgotten here either, they are particularly helpful with diabetes and obesity.

The pranayama breathing

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Sit on the floor with your legs stretched forward. Breathe in and out several times. Bend your left leg and sit next to your foot. Next, take your right leg to the left from your left side until your foot hits the floor. Bend your knee. Wrap your left hand around your left knee and prop yourself up on your right hand, now looking over your right shoulder. First hold for about 20 seconds and breathe normally. Repeat the same exercise on the other side. Pranayama (Breathing): You do not need to worry about your physical condition and do the full series of yoga breathing and alternating breathing. Of course, you can research the technique of complex breathing and relaxation on the web and read it online.

Rhythmic positions

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Here we want to introduce you to another series of useful breathing exercises called the rhythmic postures. Performing them regularly prevents mental disorders – stress, nervousness, anxiety, irritability and much more. It is said that the most appropriate posture for balancing blood pressure is “half lotus” (“siddhasana”), but the yogis do not recommend it for women. So you better try the “Turkish Seat” or “Lotus”. Inhale and exhale through both nostrils, trying to count the heartbeat every four seconds. Breathe again through both nostrils and count to four again. Do this breathing exercise for four minutes or several times a day for two minutes.

To relax

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Finally, lie back to relax. Gradually relax every part of your body, from your feet to your head. You can find a more detailed description of the relaxation exercises in the special anti-stress complex on the web.

Relaxation complex

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As you relax, think of something positive, listen to soft jingling music, and imagine something beautiful. This relaxation complex can be performed at any time of the day

Positive emotions

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As far as the technique of exploiting positive emotions is concerned, one must immediately mention: There is, as a rule, a way to avoid all the negative, strong emotions in our everyday life such as anger, panic, hate, resentment. That should also be your goal, not to let the negative emotions into your life. Read more about yoga lifestyle and yoga moral code and try to apply them in your daily life.

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Pull up your legs at the back