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Role of Yoga in Management of Stress Related Hypertension: a Review INTERNATIONAL AYURVEDIC MEDICAL JOURNAL International Ayurvedic Medical Journal, (ISSN: 2320 5091) (March, 2017) 5 (3) ROLE OF YOGA IN MANAGEMENT OF STRESS RELATED HYPERTENSION: A REVIEW Bharat Zinjurke1, Pradnya Ravindra Deshpande2, Sureshkumar Sharma3 1Assistant Professor, 3Professor & HOD Department of Swasthavritta & Yoga , Smt. K. G. Mittal Punarvasu Ayurved College, Netaji Subhash Road, Mumbai, Maharashtra, India 2Assistant Professor, Department of Rachana Sharir, Government Ayurved College, Nanded, Maharash- tra, India Email: [email protected] ABSTRACT Today’s era deals with competitive life. Stress is omnipresent in our lives to varying degree. But chronic stress is a serious health problem also makes existing problem worse. One of the common non- communicable diseases closely related to stress is hypertension. Stress acts as predisposing factor for essential hypertension which is risk for cardiac, cerebral and renal events. The relationships between stress and hypertension have been evaluated extensively Stress causes hypertension by activating hypo- thalamic –pituitary-adrenal axis. Most important is psychological well-being is related to maintain this axis. Exercises in yoga, breathing exercises in pranayama relieve stress and tension to greater extent. Yoga-asana such as Gomukhasana, Padamasana and Shavasana as well as Bhramari and Anulom- vilomapranayama specially acts as stress controller by maintaining homeostatic balance of mind, body and spirit. Stress induced hypertension can be prevented with adaptation of these particular Yoga-asana and Pranayama. Keywords: pranayama, Gomukhasana, Padamasana, Shavasana, Bhramari and Anulom- vilomapranayama. INTRODUCTION State of complete physical, mental and diseases.1 Cardiovascular diseases (CVD), can- social well-being is considered as health. Dis- cer, respiratory disease etc. are involved in NCD ease is most common health issue. Disease is of which hypertension belong to CVD.2 Prema- categorized as communicable and non- ture mortality in terms of years of life last be- communicable. Approximately 36 million cause of CVD in India increased by 59% i.e. people die each year from non-communicable 23.2 million (1990) to 3.7 million. Among cause Pradnya Ravindra Deshpanderole Of Yoga In Management Of Stress Related Hypertension: A Review of CVD hypertension contribute about 8% of and Pranayama through hormonal influence and causes. Hypertension is a condition in which the effect on chakra alleviate stress and anxiety. force of blood against artery walls is too high. Long term hypertension is a major risk factor DISCUSSION for CAD, stroke, heart failure, peripheral vascu- Yoga is mind body practices with histor- lar diseases, CRF etc. Hypertension is classified ical origin of ancient Indian philosophy. Preven- either essential or secondary .90-95% are essen- tion is its prime aim. Yoga has become popular tial. 3Genetic and environmental are the major as a form of physical exercises based upon asa- contributing factors to it. There are several risk nas (poses) to promote improved control of factors for elevated blood pressure fortunately mind and body and to uplift wellbeing. Yama, Niyama, Asana, Pranayama, Dhyana etc. are much of them are modifiable out which stress is 5 common factor not avoidable but manageable.4 eight limbs of yoga. Hatha yoga, Raj yoga, In Psychology stress is feeling of strain Karm yoga mentioned as branches of yoga of which asana and Pranayama belong to Hatha and pressure. Small amount of stress may be 6 beneficial of health but excessive or prolonged yoga. Integration of mind and body is achieved by asanas through specific physical activi- stresses have adverse effect on physical and 7 mental status. Acutely, stress has been shown to ty. Along with mind – body balance, regulation increase blood pressure by increasing cardiac of breath acquired by practices of pranayama. output and the heart rate without affecting total In short asana and pranayama regulate internal peripheral resistance. Acute stress has been environment by various ways. found to increase levels of catecholamines, cor- Change in internal environment leads to diseas- tisol, vasopressin, endorphins and aldosterone es. Various factors right from intra cellular to which may in part explain the increase in blood extrinsic (environmental) may act as pathogenic. pressure. To cope up the stressful condition and Life style is major contributing factor to modify to maintain internal environment, various physi- homeostatic balance. In today’s era adjusting to ological responses evoke leading to chemical modern day life can also be a source of stress. level readjustment. As result, along with signs Chronic illness, injury, loss of job, death of and symptoms blood pressure also suit up. Long loved one , divorce, increase in financial obliga- term stress does not allow the condition to turn tion , emotional problems such as depression, normal which will give rise to hypertension. Ac- anxiety, anger, grief, low self-esteem are the tion should be taken before serious stress related stresses which may target weakest point of our complications of hypertension occur. physiology or character. However, a primary To combat stress, routine Yogic practic- role for the activation of the sympathetic nerv- es is one of best option. Several asanas i.e. ous system has recently been suggested in sev- Padmasana, Gomukhasana, Shavasana and eral studies. Several studies suggest that pro- form of Pranayama i.e. Anulom-vilom, Bhrama- longed stress may predispose people and ani- ri mentioned in Hathayoga provide health bene- mals to prolonged hypertension and certain fits especially in management of stress and thus populations are at risk for the development of Hypertension. These above mentioned asana stress-induced hypertension. This chronic stress always accompanied by an assay of physical IAMJ: MARCH, 2017 869 Pradnya Ravindra Deshpanderole Of Yoga In Management Of Stress Related Hypertension: A Review reaction, one of these feedback responses is an for if we control breathing then we can control alteration in blood pressure later lead to hyper- our heart rate i.e. Pranayama. Gomukhasana, tension.8 Padmasana, Simhasana and Shavasana along When life event felt to be threatening, with Anulom-vilom pranayama and Bhramari there arises anxiety. Natural reaction to anxiety Pranayama these practices especially good to is nothing but tension. Failure to combats anxie- stress induced hypertension. ty and tension lead to depressive disorder and Specific asanas like Gomukhasana, insomnia. All of this condition predisposes es- Padmasana and Shavasana may act at the level sential hypertension. Continuous physical stress of hypothalamus by its anti- stress effect Anu- results in over eating, alcohol drinking, poor lomviloma and Bhramari Pranayama also re- sleeping which in turn causes initially spikes lease stress and helps to alleviating anger, anxie- and later on long term hypertension. Stresses ty, insomnia. stimulate sympathetic- adrenal-medullar activi- Yoga practices when performed regular- ties which on persistent trigger causes hyperten- ly and properly having psychosomatic relaxing sion. effect. Here particular asanas are considered to Our body responds to the stress by read- be effective as they exert more effect on psy- justing chemical levels. As alarming reaction chology i.e. stress reduction and also help to al- pituitary gland releases adrenaline, nor epineph- ter sympathetic and parasympathetic mechan- rine, Cortisol etc hormone.9 Cortisol is one of ism. the hormones influencing blood pressure. Hy- Gomukhasana simply means cow’s face per-cortisolaemia results in hyper functioning of pose. It is done by placing both the feet on the hypothalamic -pituitary -adrenal axis. It has a ground by the side of buttocks and keeping the greater role in development of hypertension by body steady, resembling the mouth of cow. Du- sodium retention; volume expansion and in- ration is from 30 sec. up to 3 min. Gomukhasa- creasing peripheral resistance.9 Over reacting na10 relaxes the muscle and imparts the sense of sympathetic nervous system elevate blood pres- calm with the release of endorphins cause relax- sure. Suppression of cortisol helps to reduce ation of mind and body. Padmasana11is one of blood pressure. the best calming and stabilising pose. Padmasa- There are many helpful interventions for na is done by fixing the right foot on the left stress but yoga proves to be best. Even a little thigh, left foot on the right thigh. Usually this is yoga minimizes stress level, encourages good meditative pose. The pose stimulate parasympa- mood and reduction in cortisol level. For stress thetic nerve which exhibit calming effect. Con- induced hypertension best solution is Yogasana trol over Vayu exerts calming effect on nervous and Pranayama. Patanjali has clearly mention system. Lying supine on the ground like corpos benefit of asana is on mind and it reduces stress is nothing but Shavasana. There should be dis- (1). Hathayoga Pradipikaka has clearly mention tance about one and half feet between the legs, Pranayamaie breathing exercise has good effect eyes should be closed. It should be performed on Heart rate because Respiratory system is only along with concentration on breathing pattern. system work involuntary and voluntary. There The asana relaxes whole psycho-somatic sys- IAMJ: MARCH, 2017 870 Pradnya Ravindra Deshpanderole Of Yoga In Management Of Stress Related Hypertension: A Review tem. It should practiced
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