Asana
Shishu asana/ Child pose / Balasana
Sukhasana / easy pose
Cobra pose / Bhujangasana
Bridge pose / Setubandh asana
Shavasana / Corpse pose
Vajrasana (Diamond Pose)
Paschimottanasana (Forward Bend Pose)
Vakrasana
Badhakonasana (Butterfly Pose)
Janusirsasana (One-legged Forward Bend)
Virasana (hero pose)
Supt Vakrasana
Sthit konasana
Makarasana
Pranayam For High Blood Pressure
Anulom vilom
Bhramari
Shitali
Shitkari
Udgeeth
Chandrabhedan
Meditation
Stretching and Rotating Feet
Rotating wrists
Rotating Shoulders
Brisk walking
Swimming,
Cycling
Beginners simple Strength training exercises
Knee extension on chair
Squats
Calf raise
Marching
Standing side leg raise
Standing hip extension - moving straight legs back
Arm raise
Shoulder roll
Bicep curl
Sitting rows
Wall pushups
Precautions to observe
Avoid inverted poses like Shirshasana (headstand pose) or adho mukha vrksasana (handstand pose).
Carry out one step at a time.
Go slow with
Don't rush while doing exercise or asana.
Do all exercises at low or medium pace.
Do all exercises at low or medium strength.
Donot do yoga or exercise if
- Feeling dizzy or lightheaded
- Nausea or vomiting
- Pain
- Fatigue
Avoid very intensive bouts of exercises or asana.
Do not do any exercise or asana if injured.
Asana / Exercise to avoid
- Sirsasana
- Handstand
- Sarvangasana
- Very heavy weights
Do atleast 40-minute sessions, three to four times per week. / 30 minute session 6 days a week.
You can break down these 40 minutes or 30 minutes into 10 minutes 4 or 3 times a day.