The Cardiorespiratory System

Question 1

List five (5) different Āsana that may be therapeutic for students with high blood pressure and why.

Answer 1

• Viparitakarani(Leegs up the wall) is a gentle variation. The torso remains horizontal and relaxed on the floor whilst only legs go high minimising effort for the heart to pump harder
• Shishuasana (Child Pose). This seating pose proved to be very helpful in improving blood circulation controlling the nervous system.
• Paschimottanasana (Forward Bend Pose) It acts as an excellent stress reliever and normalizes high blood pressure.

Shavasana (Corpse Pose)
This asana proved helpful to people suffering from high blood pressure. It helps in reducing high blood pressure, controlling anxiety and insomnia

Janusirsasana ( Head-to-Knee Forward Bend) This therapeutic pose is for reducing the high blood pressure. This improves digestion, control and calms the brain by reducing stress.

Question 2

List five (5) different Āsana that may be therapeutic for students with low blood pressure and why.

Answer 2

• Vipareet Naukasana Strengthens the muscles of the back, arms and legs. Stretches the muscles of the chest and stimulates the whole body. Helpful for low blood pressure and relieves fatigue.
• Bakasana (Crow) Helpful in relieving depression. Lifts blood pressure and promotes physical as well as spiritual balance. The Asana strengthens arm, shoulder and pelvic muscles and stabilises the shoulder, elbow and wrist joints.

Ustrasana or Camel Pose Practicing backbends which include ustrasana will boom the flow of blood in your mind together with calming your nervous system and firming your spine.

Sarvangasana (Shoulder Stand): Here is a pose that is good for improving the flow of blood to the brain and it also stimulates the pituitary and the thyroid glands. It refreshes the body and energizes the mind.

Adho Mukha Svanasana (Downward Facing Dog Pose): This posture improves the blood circulation in the brain, fingers, toes and neck.

Question 3

How would you describe the importance of breathing to a student who is new to Yoga?

Answer 3

“When the breath wanders the mind is unsteady, but when the breath is calmed, the mind too will be still.” – Haṭhayogapradīpikā by Svātmārāma

The focus on the breath, keeps your mind away from rather focusing on the awkwardness of a posture. It is the catalyst to placing you into a meditative state during your practice. Thats why it’s called meditation in motion and without this meditative state you might aswell just be doing Gymnastics instead.

Question 4

List five (5) holistic benefits of breathing during āsana

Answer 4

Hyperventilation
The slow and measured breath ensures that you don’t begin to Hyperventilate, which may lead to dizziness or fainiting

Oxygen
Slow deep breathing, engaging your Ujjayi breath ensures that you are getting a full amount of neccessary oxygen to your muscles during your asanas.

Nitric Oxide
Breathing fully through your parctice also ensures that you get a full amount of Nitric Oxide a naturally produced chemical in the paranasal sinuses and acts as a muscle relaxant.

Meditation
Places you in a meditative state

Question 5

List three (3) benefits of nasal breathing during āsana

Answer 5

Nitric Oxide
Nasal breathing stimulates the production of a natural gas called Nitric Oxide in the nose and throat. which is used as a relaxation to muscle tissue and lowers high blood pressure.

Exhalation
because its slower exhaling from the nose than mouth, you have more time in accessing the oxygen

Warms the air
the interior structures of the nose are responsible for warming the air before it enters the lungs as the lungs contract through cold air.

Moistens
these structures moisten and filter the air before they enter the lungs.

Filter
these interior portions is to filter dust particles so as not to irritate the lining of the lungs. When air enters the nasal cavity, is passes first through the vestibule which is lined by skin containing coarse hairs that filter out large dust particles.

Micro biome
Nasal breathing also makes the nose healthy in other ways, by improving its microbiome, hydration, blood flow and mucous production