Overview:
A calming plan prioritizing relaxation, smooth breath, and safe posture choices for people with elevated blood pressure.
Steps:
1) Start: 3–5 minutes of supported Śavāsana or seated relaxation.
2) Core: Gentle standing + seated sequence; include forward-fold variations with head supported.
3) Breath: Even nasal breathing; avoid breath-holds and forceful pranayama.
4) Cool-down: Longer Śavāsana or Nadi Śodhana (very gentle, no retention).
Benefits:
• Promotes parasympathetic tone and relaxation response.
• May help ease tension-related symptoms.
Precautions:
• Avoid inversions like Śīrṣāsana; avoid straining and fast transitions.
• Monitor BP; coordinate with physician.
Suggested Duration & Tips:
• 15–25 minutes, daily if possible.
• Dim lights, quiet environment to lower arousal.