What other classes of yoga or fitness under my pressure, some think. And they are mistaken! Physical activity can alleviate the condition of both hypertensive and hypotensive. Unless, of course, properly plan workouts and practice. We already talked in detail about how to do fitness in case of pressure disorders. It is time to clarify this issue for those who prefer the practice of yoga. What are the principles of training for hypertensive and hypotensive?
The first and most important: before embarking on a practice, it is important to understand why you have problems with pressure. "In the area of blood pressure, there are several disorders: vascular dystonia (or IRR hypertonic and hypotonic type) and arterial hypertension, - explains Svetlana Selikhova, a teacher of hatha yoga studio “Air”. - The first diagnosis is usually not associated with impaired functioning of the heart and blood vessels. Its causes are chronic violation of the regime, physical or moral depletion. But arterial hypertension can be caused not only by heredity, overweight or stress, but also serious diseases of internal organs, such as kidneys, or oncology. ”
For any of the types of the IRR, yoga and yogotherapy can become an important tool for treatment. But in the case of hypertension - only an adjunct against the background of medication. “With hypertension, competent practice can improve the quality of life, relieve general tension. But classes should take place strictly under the supervision of an experienced yog therapist. You can choose yoga-nidru or yoga therapy from group classes, ”says Svetlana Selikhova.
However, hypotonics and hypertensive patients will also benefit from independent practice if they practice regularly and follow simple rules.
Principles of yoga for hypertensives
Heart palpitations, headaches, tension, discomfort in the chest - these symptoms, as a rule, irritate hypertensive patients most of all. That is why they are often prescribed a soft and calm practice, relaxing techniques and breathing exercises.
“Such students will be well suited for bending in a sitting position, feasible balance on their feet, all restoring and relaxing positions (including shavasana and yoga-nidra),” says Svetlana Selikhova. “I highly recommend them techniques with extended exhalation, for example, full yogic breathing, or ujayi, visamavritti-pranayama with a 1: 2 inhalation and exhalation proportion, pranayama nadi shodhan.”
Among other techniques that are helpful to hypertensive patients, our experts point out muscle locks - bandhas. “Jalanhara bandha (throat lock), uddiyana bandha (vacuum drawing of the abdominal wall to the spine on the exhale) and mula bandha (root lock) will be especially good,” advises Svetlana Selikhova. - When properly performed, they directly affect the baroreceptors in the region of the throat, the branches of the vagus nerve and the branches of the parasympathetic sacral plexus. Such an effect relieves tension, soothes the heart rhythm and gradually reduces the level of nervous tension, which sometimes causes a rise in pressure or its sudden jumps. ”
But experts advise all toning technicians to exclude hypertonic patients from practice. These include:
* Warming breathing techniques (e.g. bhastrika, kapalabhati). "They stimulate the nervous system and, in hypertension, they can increase blood pressure and intracranial pressure," explains Julia Akshentseva, a teacher of hatha yoga network centers "Federation of Yoga."
* Breath holding (kumbhaki). "These techniqueswith hypertension, they can lead to rupture of the walls of blood vessels, ”comments Yulia Akshentseva.
* Inverted positions and deflections with the head tilted (for example, chakrasana). “In the positions described, the blood flow to the head increases, which contributes to the overflow of blood vessels and blood pressure,” says Yulia Akshentseva.
* Long-term fixation of power positions. This leads to excessive tension in the body, which can increase the manifestations of hypertension. “Take care of yourself during the practice: the face should not blush and the pulse should increase,” reminds Yulia Akshentseva. - Retention of asanas should not be long, one minute will be enough for a start. In the future, with good dynamics of the disease, you can gradually increase the load. "
In order to enhance the therapeutic effect of the practice, hypertensive patients are also advised to generally adjust their diet and nutrition plan: to strain less, limit salt intake, stimulating drinks and food.
Principles of yoga for hypotensive
They recall, usually suffer from lethargy, fatigue, dizziness. Unlike hypertensive patients, there are virtually no serious limitations for hypotensive ones in the practice of yoga: it may well be active and contain various heating techniques. “The only note is that it is advisable to leave such classes in the morning so as not to have trouble sleeping,” says Svetlana Selikhova.
Among the best practices for them, experts note vyayams on the shoulder girdle (they help activate blood flow), vigorous breathing exercises (bhastrika, kapalabhati - the ones that are forbidden for hypertensive patients), ujjayi.
As for asanas, there are no special restrictions. “They will benefit from the entire extensive list of asanas offered by hatha yoga (if there are no other restrictions for health reasons),” Svetlana Selikhova comments. - It is especially useful to include active dynamic complexes of Surya Namaskar and Prithvi Namaskar, feasible deflections and power balances in the morning practice. All the above-mentioned techniques will positively influence the external respiration apparatus (nose, throat, lungs), strengthen the shoulder girdle, improve the vascular tone. "
From time to time hypotonics will be helpful to relax with the help of inverted asanas, shavasans, yoga-nidra. Like hypertensive patients, hypotonic patients should establish a sleep and nutrition regime.