1. Pranayam: Breathing in deeply and breathing out helps oxygenate your blood, and improves circulation. It also calms the mind and gives your rattled nerves some much needed rest.
2. Setubandhasana: This pose not only helps keep one’s blood pressure in control it also helps to relax the mind, improves digestion, relieves the symptoms of menopause in women and stretches the neck and spine. Tip: Avoid doing this pose if you have a neck or back injury.
3. Balasana: Known quite aptly as the child’s pose this is a great stress buster. It gently stretches the hips, thighs and ankles, calms the mind and helps relieve stress and fatigue. It is also a great remedy for that lower back pain you might have from long hours of sitting. Tip: If you are pregnant, have a knee injury or have diarrhoea do not do this pose. Shavasana and yoga nidra are also very helpful in controlling hypertension.
4. Vajrasana: This is a simple pose that is great to relax the mind, improve digestion and massages the kanda. According to Ayurvedic principles, kanda is a spot about 12 inches above the anus that is the point of convergence for over 72,000 nerves.
5. Sarvangasana: This pose is essentially known for its ability to regulate the working of the thyroid glands. These glands are responsible for the proper functioning of the entire body including the digestive, nervous, reproductive system, regulating metabolism and respiratory system. Apart from that, it nourishes the spine with a good supply of blood and oxygen, helping you beat nervous system disorders, and improving your all round health. Tips to keep in mind: Do not do this pose if you suffer from any neck or spinal injuries. If you do have high blood pressure perform this exercise only under supervision.
6. Halasana: This pose is great for those who sit for long hours and tend to have bad posture. It stimulates the thyroid glands, parathyroid glands, lungs and abdominal organs, therefore helping the blood rush to your head and face, improves digestion and keeps the hormonal levels in check. Tip to keep in mind: If you suffer from liver or spleen disorders, hypertension, have diarrhoea, are menstruating or have suffered a neck injury, avoid doing this pose.
7. Dhanurasana: This pose is great to strengthen your back and spine, stimulate the reproductive organs, beats stress and fatigue, relieves menstrual pain and constipation [6]. Tip: Do not practice this pose if you have high or low blood pressure, hernia, neck injury, pain in the lower back, headache, migraine or a recent abdominal surgery or if you are pregnant.
8. Chakrasana: This pose is great to stretch the spine and relax the muscles of the back. Moreover it helps relax the mind and make it stress free. Tip: Avoid this posture if you have any spinal injuries.
9. Paschimotasana: This is a forward bending pose that helps the blood to flow to the face. Apart from that, it helps the stomach function better, strengthens the thigh muscles and relaxes the back and arms. Tips to keep in mind: If you have any type of back pain or complaints with your spine, do not do this pose. Moreover, be easy on yourself, you might not be able to touch your knees with your forehead. Know that if you keep at it you will regain your flexibility and be able to do the pose properly.
10. Ardha Matsyendrasana: This asana is specifically designed to increase the capacity of your lungs so it can inhale and hold more oxygen. It also loosens up the spine and relieves backaches and discomfort in the back. Tip: If you have a back injury, do this pose only in the presence of a certified trainer.