Setu Bandhasana – The Bridge Pose

Setu Bandhasana – The Bridge Pose

Setu Bandha Sarvangasana

What is Setu Bandhasana?

In Sanskrit ‘Setu’means ‘Bridge’, ‘ Bandha’ means ‘Lock’ and ‘asana’ means ‘posture’.

Setu Bandhasana Steps

1. Lie on your back on the yoga mat on the floor and bend your knees and place the feet flat on the floor hip width apart. Place the arms beside the body with the palms facing down. The fingertips should be touching the heels.

2. Press the feet into the floor, inhale and lift the hips up, rolling the spine off the floor. Squeeze the knees together to keep the knees hip width apart.

3. Press down into the arms and shoulders to lift the chest up. Engage the legs, bottom and mula bandha to lift the hips higher.

4. Breathe and hold for 4 to 8 breaths.

5. To release, exhale and slowly roll the spine back to the floor.

Setu Bandhasana Benefits

1. It strengthens legs, back, neck and chest.

2. It relaxes whole body.

3. It reduces stress.

4. It calms the brain and reduces anxiety.

5. It cures back pain.

6. It improves digestion.

7. It cures insomnia.

8. It maintains normal blood pressure.

9. It improves blood circulation.

Setu Bandhasana Dos and Don’ts

One should avoid this asana if they suffer from chronic knee, shoulder or back injury.

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Diet for Blood Pressure Patients

Diet for Blood Pressure Patients Diet for Blood Pressure Patients

High Blood Pressure  Patients Diet

There is a strong link between a healthy diet and disease prevention. But what you eat and you don’t eat can lower down or prevent high blood pressure. High blood pressure is the result of unhygienic dietary habits of living.Also, obesity is a cause associated with it.

By changing your dietary habits, keeping a check on calories and serving size to result in weight loss, you can  lower down your blood pressure. You may be able to prevent the heart disease also.

Many foods and dietary factors affect blood pressure. Researches show that a high sodium diet increases blood pressure in some people. The less sodium you eat the better control you will have on your blood pressure. Findings also show that potassium, magnesium and fibre also lowers down blood pressure.

Recommended foods for High Blood Pressure :

Apples: They cause increased secretion of urine and thus brings down blood pressure to normal.

Lemon: It is rich in Vitamin C and strengthens the arteries if consumed in moderation.

Garlic: One of the most effective remedies to lower the blood pressure is to consume garlic. It benefits a lot when taken raw. Its benefits:

Slows the pulse

Modifies the heart rhythm

Relieves dizziness, shortness of breath and formation of gas

Makes the blood vessels wider, thereby reducing the blood pressure

Brown Rice: The calcium present in brown rice soothes the nervous system resulting in lowering down the blood pressure.

Beet Root: It can be taken raw in the form of salads. It is an excellent solvent for calcium deposits.And, is helpful in treating hypertension.

Low Blood Pressure

It happens due to anaemia in women. It is seen mostly in woman due to excessive bleeding during menses. It occurs due to depression also.

Recommended Foods for low blood pressure:

Banana Stem: Its alkaline juice clears the arteries and dissolves the toxic substance in the blood vessels

Bel Patra: The bel patra is a good blood purifier and can be taken in juice form.

Dos and Don’ts

1. Amla and aloevera juice should be taken daily in the morning to flush out toxins.

2. For first three months after the detection of BP problem don’t consume any cereals, pulses, and gram, milk and milk products. As the digestion improves and BP normalizes start taking cereals etc. In moderation.

3. Avoid refined, processed and fried products.

4. in two weeks time fast with coconut water along with fresh seasonal fruits.

5. Vegetable soups are also suggested.

6. Eat at least 3 hours before sleeping.

7. Avoid tea, coffee and soft drinks.

If a complete approach of taking care of your weight and diet is adopted religiously, the blood pressure will become normal in few months time only.