The inhalation
and exhalation, which constitutes one unit, should be forceful and continuous
(e.g., no break or holding of breath.)
Do 10 units of continuous breathing. Then take a break from this method of breathing
for one minute, then continue in 10 unit cycles for 5 to 10 minutes. Do this yoga
practice once or twice a day (in the morning and/or evening) every day for one
month. When doing ujjayi pranayama, you should have an empty stomach, so don't
eat beforehand.
A
comprehensive approach
In
our studies, we found that it took a minimum of one month (30 days) of performing
these yoga practices before an improvement in blood pressure was noted. Of course,
the cause of the hypertension needs to be attacked through a comprehensive approach,
and every individual responds differently.
The
nucleus of yoga is regular practice in a perfect way. A yoga expert's guidance
and supervision, as well as your doctor's, are essential to achieve the desired
results. You also need to have a firm belief, confidence, determination, and dedication
in order for the practice to succeed.
Diet
is part of a comprehensive approach to hypertension, whether you are practicing
yoga or not. A diet low in salt and fat is usually prescribed and steamed, grilled,
and baked foods suggested.
A vegetarian diet goes well with yoga. Foods to avoid are those that are fried,
tinned, or cured; those with preservatives and oils; as well as butter, margarine,
bicarbonate of soda, cakes, and biscuits.
Restrictions
and limitations
The
restrictions and limitations of these yoga practices will vary with each individual,
as the response and abilities of each is different, hence the necessity to perform
these yoga practices only under the direct supervision of a yoga expert.
Over
doing and getting tired and fatigued are to be avoided. Recording the blood pressure
before and after these practices are performed is recommended. A daily record
is helpful to note the progress and determine the need for any changes in the
routine and therapies.
The
only precaution is that if you have low blood pressure as described above. Then
you should not perform these practices. Care must also be taken that once your
blood pressure has reached a normal level that it does not drop to a level that
would be detrimental for you.
Also,
it is advised that if you have hypertension, that you do not practice breath-holding
(kumbhaka) while doing any of the yoga practices. You should also continue to
take any medications prescribed by your doctor, unless otherwise advised to stop.
It may be harmful to suddenly stop taking them without consulting your doctor.
Once
your hypertension is under control, it's recommended that you continue to see
your yoga expert and/or doctor at least every three months or as otherwise instructed
to ensure continued success in the control of your high blood pressure.
All
of the yoga practices mentioned above aid in managing hypertension by reducing
mental tension and stress, re-harmonizing the endocrine-chakra complex, re-balancing
prana, and removing the effects of stress such as toxic wastes from the body.
a.
Sit in the sukhasana position. 
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