YOGIC MODULE FOR HYPERTENSION PERSONS:

For 1-2 weeks:

1. Pawan muktasana series
2. Vajrasana for 10 min after meals
3. shavasana with breath awareness
PRANAYAMA:
1. simple breathing 1:1 either sitting/lying
2. alternate abdominal & chest breathing
3. sheetali & sheetkari – 5 rounds
4. relaxation & Meditation Ajapa-Japa stage 1

3 & 4 weeks:
1. Pawan muktasana
2. Suryanamaskar up to position 5
3. Savasana

PRANAYAMA:
1. Regular breathing
2. Ujjayi – 21 rounds
3. bhramari – 3-5 rounds
4. sheetali & shetkari – 7 rounds
5. Relaxation & Meditation

5 & 6 weeks:
1. Pawan Muktasana
2. surya namaskar complete 1-3 rounds

PRANAYAMA:
1. ujjayi – 49 rounds
2. nadishodhana – stage 1
3. bhramari – 7 rounds
4. Sheetali and sheetkari – 9
5. yoga nidra

7th week:
1. pawan muktasana
2. surya namaskar – 3 rounds
3. shavasana

PRANAYAMA:
1. ujjayi – 49
2. nadi shodhana – 1& 2
3. bhramari – 9
 4. sheetali & sheetkari – 9
5. yoga nidra – 45 min

8th week:
1. Pawan muktasana
2. sashankasana
3. padmasana
4. suryanamaskar – 5 rounds
5. shavasana
PRANAYAMA:
1. ujjayi – 49 to 108 rounds
2. nadishodhana 1-3
3. bhramari – 9
4. sheetali & sheetkari – 9
5. yoga nidra – 45 min.