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The document is an investigative project on yoga, specifically focusing on various asanas that can help reduce high blood pressure. It outlines the steps, benefits, and contraindications for five yoga poses: Sukhasana, Savasana, Bhujangasana, Vajrasana, and Paschimottasana. The project emphasizes the positive impact of regular yoga practice on blood pressure and overall health.

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9 views12 pages

123

The document is an investigative project on yoga, specifically focusing on various asanas that can help reduce high blood pressure. It outlines the steps, benefits, and contraindications for five yoga poses: Sukhasana, Savasana, Bhujangasana, Vajrasana, and Paschimottasana. The project emphasizes the positive impact of regular yoga practice on blood pressure and overall health.

Uploaded by

prithvikadmawala
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as DOCX, PDF, TXT or read online on Scribd
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YOGA

INVESTIGATO
RY PROJECT

By : Harshavardhan.N
Class – XII A

1
INDEX

S.N Content Pg.No


O
1 Certificate 3
2 Acknowledgement 4
3 Sukhasana 6
4 Savasana 7
5 Bhujangasana 8
6 Vajrasana 9
7 Paschimottasana 10

2
3
4
Yoga Asanas for High Blood
Pressure
Yoga may help lower your blood pressure, especially if you
practice often. A 2019 review and analysis ,found that
people(most of whom were overweight, middle-aged adults
with high blood pressure) who did yoga for an hour about five
times a week for 13 weeks had significant reductions in their
blood pressure.

Some of the yoga asanas which will help reduce High blood
pressure are :

1) Sukhasana
2) Shavasana
3) Bhujangasana
4) Vajrasana
5) Paschimottasana

5
Sukhasana :
Steps –

Step 1: Start from a seated position. Sit on a yoga mat, yoga


blanket, or bare floor with your legs extended outward.
Step 2: Position your arms and shoulders
Step 3: Cross your legs
Step 4: Widen your knees
Step 5: Relax your arms
Step 6: Straighten your back
Step 7: Soften the neck and gaze ahead
Step 8: Repeat.

Benefits :
1) Increased focus. The easy pose offers a mind-relaxing effect
and increases concentration levels.
2) Spine alignment. Moreover, Sukhasana enhances proper
spine alignment and
Blood circulation.
3) Stretches the body.

Contraindications :

1) Arthritis in the knees, hips, and feet.


2) Slip disc and spinal issues.

6
Savasana :
Steps –

Step 1 : Lie down comfortably on the floor


Step 2 : Keep your eyes closed and legs apart from each other
Step 3 : Now, draw attention to all the parts of your body slowly
Step 4 : Take slow and deep breaths
Step 5 : Next, roll to one of the sides.

Benefits :
1) Improves Mental Health.
2) Improves Memory.
3) Lowers Blood Pressure.
4) Helps Relieve Insomnia.
5) Helps in Relaxing the Body.
6) Impacts Nervous System.
7) Aligns Your Mind.

Contraindications :

1)Person with severe acidity


2) Injuries or pain in spine, hips and back of thighs of the body

7
Bhujangasana :
Steps –

Step 1 : Lie down flat on your abdomen, in the relaxation


posture.
Step 2 : Slowly bring your legs close together.
Step 3 : Move your arms so that they are folded at the elbow
and your palms

Benefits :
1) It may help to stretch muscles in the chest, shoulders and
abdominal area.
2) It may help to soothe sciatica.
3) It may help to enhance flexibility.
4)It may rejuvenate the heart.
5) It may elevate the mood.
6) It may decrease the stiffness of the lower back.
7) It may strengthen the shoulders and arms

Contraindications :

1) People who have had recent abdominal surgery must avoid


this yoga pose until the doctor advises.
2) Patients suffering from ulcers or hernia should not practice
this asana.
3) Those having neck problems such as spondylitis must avoid
this yoga pose

8
Vajrasana :
Steps –

1) Kneel down.
2) Bring your knees to close together.
3) Sit back between your calves.
4) Pull your feet as close to your buttocks as you can.
5) Ensure that your back is straight.
6) Stretch your arms out forward and bring your palms to cover
your knees.
7) At the outset, maintain the posture for 2 minutes.

Benefits :
1) Good for our Digestive System. ...
2) Relieves Low Back Pain. ...
3) Keeps blood sugar levels under control. ...
4) Relieves Rheumatic Pain. ...
5) Strengthens Pelvic Floor Muscles. ...
6) Helps to Calm Our Mind. ...
7) Treatment of Hypertension (High Blood Pressure) ...
8) Improves Sleep.

Contraindications :
1) Aknee problem or have recently undergone knee surgery.
2) A spinal cord condition, especially with the lower vertebrae.
3) Intestinal ulcers, a hernia, or any other intestinal problems
such as an ulcer or hernia.

9
Paschimottasana :
Steps –

1) Sit erect.
2) Inhale.
3) Exhale.
4) Lower your outstretched arms simultaneously, and grasp
your toes.
5) Bend further to close the gap between your chest and your
thighs.
6) Try to let your forehead rest on your legs.
7) Maintain the posture for about 30 seconds to one minute
while breathing evenly.

Benefits :
1) Stretches Shoulders and Back Muscles.
2) Relieves Hamstring Pain.
3) Improves Mental Health.
4) Calms the Nervous System.
5) Tones the Internal Organs.
6) Enhances Blood Flow in Pelvic Area.
7) Reduces Obesity.
8) Increases Appetite.

Contraindications :
1)People with recent abdominal surgery
2) Slipped discs
3) Stomach ulcers
4) Diarrhoea or bac
5) Abdomen pain

10
11
12

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