Question

List down any four asanas used for the prevention of Hypertension. Explain the procedure and contraindication of any one of them with the help of a stick diagram.

Answer 1

High artery tension or pressure is referred to as hypertension or high blood pressure (HBP). Even though emotional tension and stress can temporarily raise blood pressure, excessive emotional tension is not always linked to high blood pressure.

Four asanas used for prevention of Hypertension are as follows:

1. Tadasana
2. Gomukhasana
3. Shavasana
4. Vakrasana

Procedure and Contraindication for Tadasana:

Tadasana: The word "tadasana" is derived from two Sanskrit words: "tada" which means "mountain" and "palm tree" and "asana" which means "posture". Mountain position or palm tree posture are other names for this asana. Tadasana helps the practitioner physically and mentally while stretching their arms, chest, abdominal muscles, spine, knees, ankles, and feet, among other body parts. Tadasana regularly practises enhances strength and balance.

Procedure of Tadasana:

1. Stand erect, and place the legs slightly apart, with hands side by the body.
2. One should raise the hands straight in front up to arms and the palms should face each other.
3. Then raise the hands straight up into the air, fingers pointing up towards the sky.
4. Raise your heels as high as you can while standing slowly on your toes. The body should expand as much as it can incline your head upward.
5. Feel the stretch in the body right from the feet to the head. Hold the position for a few seconds.
6. While returning to the starting position, bring the heels on the ground first, and then bring down the hands.

Contraindications of Tadasana:

1. People prone to low blood pressure, headache, insomnia, lightheaded and dizziness should avoid this asana.
2. Avoid this asana during pregnancy.

Answer 2

Blood pressure is the force of your blood pushing against the walls of your arteries. Each time your heart beats, it pumps blood into the arteries.

The four asanas used for the prevention of hypertension are as follows:

1. Tadasana,
2. Katichakransan,
3. Uttanpadasana,
4. Ardha Halasana

Tadasana: The word Tada in Sanskrit means ‘palm tree’. This asana is called tadasana because in this asana the person stands straight like an aim tree, stretching his whole body upwards.

Procedure:

To perform Tadasana, the following steps should be performed:

1. Stand erect, feet together, hands by the side of the thighs. Keep the back straight and look in front.
2. Stretch the arms upward; keep them straight and parallel to each other in vertical position, with the palms facing each other.
3. Slowly, raise the heels as much as you can and stand on toes. Stretch the body up as much as possible.
4. Maintain the position for 5-10 seconds comfortably.
5. To come back, bring the heels on the floor first. Slowly bring down the hands by side of the thighs and relax.

Benefits:

1. It stretches the whole body muscles.
2. It helps in strengthening thighs, knees and ankles.
3. By doing this asana regularly, children can increase their height.
4. It helps to remove laziness and lethargy.

Precautions:

1. The inner upper arms should touch the respective ears.
2. Stretch the arms and fingers in full capacity.
3. Keep the head, neck and body in one straight line.
4. Avoid bending forward or backward.

Contraindications:

1. Those having complaints of vertigo should avoid practicing this asana.