Q.What is hypertension? Explain the procedure, benefits and contraindications of any two asanas used to control hypertension.

Hypertension, commonly called high blood pressure, is a chronic medical condition in which the force of blood against the walls of the arteries is persistently too high. It is typically diagnosed when systolic blood pressure is consistently at or above 140 mmHg and/or diastolic blood pressure is at or above 90 mmHg. It is a major lifestyle disease, often linked to stress, poor diet, lack of exercise, and obesity.

Two highly effective asanas for managing hypertension are Tadasana (Mountain Pose) and Shavasana (Corpse Pose).

Tadasana (Mountain Pose)

• Procedure: Stand erect with feet together, arms by the side. Interlock the fingers, turn the palms outward, and raise the arms straight overhead while slowly rising onto the toes. Stretch the entire body upward, hold the pose for 10–15 seconds with normal breathing, then slowly lower the heels and arms back down.
• Benefits: Improves posture and spinal alignment, relieves tension in the neck and shoulders, and promotes mental calmness by encouraging deep, steady breathing.
• Contraindications: Avoid if you have severe vertigo, a recent ankle or knee injury, or very low blood pressure, as the sudden stretch and balance demand can cause dizziness.

Shavasana (Corpse Pose) …

What is Hypertension?

Hypertension, or high blood pressure, is a chronic lifestyle disease where the force of blood against artery walls is consistently too high. It is diagnosed when systolic blood pressure (the pressure during heartbeats) is 140 mmHg or higher, and/or diastolic blood pressure (the pressure between beats) is 90 mmHg or higher, measured on at least two separate occasions.

The condition matters because it forces the heart to work harder, damages blood vessels over time, and is a major risk factor for heart attacks, strokes, kidney failure, and vision loss. Most people with hypertension have no symptoms — that is why it is called the "silent killer." Lifestyle factors like high salt intake, stress, obesity, lack of exercise, and smoking are its primary drivers.

Asana 1: Tadasana (Mountain Pose)

Procedure

1. Stand erect with feet together, heels and big toes touching. Keep the spine straight and arms by the sides.
2. Gently interlock the fingers of both hands and turn the palms outward (away from the body).
3. Inhale deeply and slowly raise both arms straight overhead, keeping the palms facing upward.
4. Simultaneously, lift the heels off the floor, rising onto the toes. Stretch the entire body upward from the feet to the fingertips.
5. Hold this position for 5–10 seconds while breathing normally. Feel the stretch from the crown of the head to the soles of the feet.
6. Exhale slowly, lower the heels back to the floor, and bring the arms down to the sides. Release the interlocked fingers.
7. Repeat 3–5 times.

Benefits for Hypertension

• Improves blood circulation throughout the body, reducing the workload on the heart.
• Stretches the spine and chest, which helps open the airways and improves oxygen supply.
• Calms the mind by requiring focused, steady breathing — this reduces stress hormones that elevate blood pressure.
• Strengthens the legs and core, promoting better posture and reducing strain on the cardiovascular system.

Contraindications

• Avoid if you have severe vertigo, dizziness, or balance disorders.
• Do not perform if you have a recent ankle or knee injury.
• Those with very high blood pressure (≥180/110 mmHg) should avoid holding the pose for long; instead, keep the heels on the floor and raise only the arms.
• Pregnant women in the third trimester should keep feet hip-width apart for stability.

Asana 2: Shavasana (Corpse Pose)

Procedure

1. Lie flat on your back on a yoga mat or firm surface. Keep the legs straight and slightly apart (about 6–8 inches), with feet falling naturally outward.
2. Place the arms alongside the body, palms facing upward, about 6 inches away from the thighs.
3. Gently close the eyes. Relax the entire body consciously — start from the toes, move up through the ankles, calves, knees, thighs, abdomen, chest, fingers, arms, shoulders, neck, and face.
4. Breathe naturally and slowly through the nose. Do not control the breath; just observe it.
5. Stay in this pose for 5–10 minutes (or longer if comfortable). The goal is complete physical and mental stillness. …