Inverted Leg Stretch Pose
Photo Credit: Google
Yoga is a very relaxing hobby and workout pursuit. One of the health benefits of yoga can be related to our cardiovascular system, as anyone struggling with any cardiovascular issues (such as hypertension) can partake in the benefits:
- Yoga can reduce blood pressure – When the amount of pressure in your arteries ever reaches 140/90, this is noted as hypertension. Symptoms can often range from mild headaches, ringing in the ears, giddiness, hazy vision, and disturbed kidney function. If you let it go, you can be setting yourself up for heart attack, stroke, or kidney damage. But, early detection is key and yoga is can help bring and keep your blood pressure down by promoting better circulation and oxygenation throughout your body.
- Pulse Rate – If you have a slow pulse rate, this is a good thing. A slow pulse rate dictates that your heart is strong enough to promote blood which will provide circulation and oxygenation throughout your body so there can be a healthy equilibrium between your organs and your body can work properly. If you practice yoga regularly, it can provide a slower beat.
- Circulation – The organs of your body (the skin and brain included) need nutrients and oxygen for it to function properly. Yoga improves circulation which can help transport nutrients and oxygen throughout your body.
- Cardiovascular endurance – A lower heart rate and improved oxygenation can boost your cardiovascular endurance. More energy!
There are two things that you’ll want to remember when controlling hypertension as you practice yoga. The first is rhythmic breathing. For anyone that has ever taken an aerobics class or has worked out before, you’ll know that breathing is very important as it nourishes the body and calms the mind. But, there are so many people who don’t know how to breathe.
Wait. Are you kidding me? I need to learn how to breathe.
What is this!?
I mean. What!?
Chill.
It’s not that you don’t know how to breathe or if you’re doing it intentionally. Many of us might take long, fast shallow breaths that are often choppy as a result of rushing into yoga class or placing our bodies on our mats but our minds elsewhere. This is normal. We all have be somewhere in our lives, but the most challenging aspect is to stay centered in the present. The key to optimal breathing are long, slow breaths. This results in a full exhalation beginning with your upper chest, proceeding down to the middle chest and to the tightening of your abs. Try it now and practice it for a few breaths or when you’re stressed. Full breaths are crucial to focus through the poses and in order to deliver oxygen-rich nutrients throughout your body.
Most yoga poses that you’ll want to focus on are the ones that boost circulation. This is why inverted yoga poses are best for you.
In inverted yoga, the legs and abs are placed higher than the heart. Lengthening up through the legs and keeping them active so your spine and your entire body can open throughout the pose. One reason for this is because the force of gravity is reversed and venous return (circulation) becomes greater.
Normally, the calf muscles and skeletal muscles must contract in order to receive unoxygenated blood and waste back to the heart through the veins. In inverted poses, gravity causes the blood to flow back easily and quicker back through the veins and keeps the circulation in the feet to a minimum. This also gives the skeletal muscles a chance to rest.
Inverted poses can also relieve swollen feet, ankles, and varicose veins as the poses can also drain the blood and waste from the lower body back to the heart.
One of the best inverted poses for hypertension (or during menstruation) is the inverted leg stretch pose. This is the same pose from the picture above. All you need is a mat or a towel and a wall.
1) Lie on your back, resting your head on the mat or towel, and keep your lower back and hips elevated. Rest your hands by your sides, palms resting flat on the floor.
2) Slowly raise your legs up together, to a 30 degree angle, without bending the knees. Use a wall for support, especially if you’re a beginner.
3) Hold your hips with your palms and support yourself with your elbows on the floor.
4) Raise your legs to sixty degrees. And then ninety degrees. Stay for a few breaths or if it becomes too challenging for you, begin to come out of it. To come out of the pose and return to the original position, first bend your legs towards your head. Bring your glutes slowly to the ground and straighten out your hands and legs.
Contraindications (for Inverted Leg Stretch Pose)
- For those who just started their menstrual cycles – Do not use a bolster or anything to elevate your body. Try a blanket to provide cushioning for your body.
- Although hypertension is generally safe for this pose (avoid shoulder or head stand), you should make an effort to inform your doctor of any recent lifestyle changes.
- Avoid this pose if you suffer from glaucoma.
- If you are recovering from surgery or any recent injuries, ask your doctor before you proceed with caution.
What/When should I eat before my session?
Based on your lifestyle and when you practice yoga, it’s not uncommon to wonder when and what you should eat before you practice yoga. Before you practice yoga, your diet should be very light if even vegetarian or vegan. You should avoid anything that’s too saucy, spicy, or oily three to four hours in practice, otherwise it will be much more challenging to concentrate on the poses during your session.
I personally prefer to practice yoga in the morning on an empty stomach, so my diet will not interfere with my concentration. But, everyone and their lifestyles are different. If you can’t practice in the morning, I would advise that the best choice is a light snack consumed within three to four hours before your session. This light snack can consist of almonds, pretzels, soy milk, fresh fruit (non citrus), a sports bar, cereal, or a bagel.
