Yoga and Breathing Force
(Photo Courtesy Lululemon Athletica)
My name is Dilip Shah and my age is 64 years with normal sleep and I take very little veg food. My weight is 90 Kg and my height is 5.5 ft. My body structure is stout. I am diabetic patient and my sugar level pre lunch is 102 mgdl and post lunch is 95. I have constant BP 170/90 since I started prayanayama. While exercising on my stationery bicycle for 1.5 hrs, I do bhasrika for 20 minutes and anulom vilom for 20 minutes. Both these pranayamas are done with full nasal force.
I do kapal bhati 250 strokes with 25 at a time and with full force. Am I doing any mistake that despite this much doing, my BP does not reduce? My salt intake is normal.
Please guide me how to reduce BP and perform the pranayama correctly. Thanks a lot.
Continue with your medicines prescribed by your doctor.
1. For reducing Blood Pressure, in addition to your medicine, you need proper diet, proper sleep and relaxation. Avoid tea and coffee. Cut down on fats and fried food. Eat enough of raw vegetables in salad and eat boiled vegetables to get sufficient nutrition.
2. Avoid stress, worries and excessive workload. Avoid strenuous physical exercises. Walking outdoors can be a more refreshing experience as an alternative to cycling on a stationary bicycle.
3. Have early dinner and sleep in time to get up early in the morning for your walk and pranayama.
4. Till such time your BP reduces, go slow on your cycling. Please do not do pranayama while cycling. While cycling, just do comfortable rhythmic breathing. After your cycling take few minutes rest. Then sit in padmasana, vajrasana or sukhasana and do the pranayama. Padmasana is the ideal pose for relaxation.
5. Just do the following pranayama.
- Rhythmic Breathing for 5 minutes.
- Alom Vilom for 10 to 15 minutes.
- Chandrabhedi Pranayama for 5 to 10 minutes.
6. While doing pranayama, do not hold breath. Maintain ratio of inhalation and exhalation as 1:2 . Do not try to rush, concentrate on your breath and enjoy doing pranayama. For inhalation as well as exhalation, breathing should be slow, gradual and rhythmic, do not force your breath. Try to fill your lungs while inhaling and try to exhale as much as possible while exhaling. Take rest whenever you feel tired. Anytime you feel uncomfortable, lie down and breathe normally.
7. After pranayama do aum recitation for 10-15 times to improve concentration. Then lie down in shavasana for 5 to 10 minutes and breathe rhythmically. Practice yoga nidra if time permits.
8. If possible sit in vajrasana for 5 to 10 minutes after your dinner.
9. Early morning take aloe vera juice (50-60 ml) or take bottle gourd(lauki as known in India) juice.
10. Analyse your lifestyle and make some changes to make your day less strenuous and more enjoyable.
Hope this helps.
Daljit ReferencesYoga PosesGuidelines for Pranayama Pranayama or Yoga BreathingRelaxation in Busy Life