First Yoga Session for hypertension student
Each session in the program would run for approximately an hour. These are the practices I would be including in the first session. I would have a chair, bolsters and blankets available in case they were needed to support the student during any of the asanas. As my primary goal is to induce a state of relaxation, I would have quiet background music (unless the student asked that it not be used, except during the yoga nidra).
Savasana 5 minutes with lower legs supported on the seat of a chair. I would talk the student through a very simple body awareness scan of limbs, torso, head and neck and ask them to reflect on how they would assess their own state of physical relaxation/tension, and in which parts of their physical body they experienced this most clearly.
Ujjayi breath 3-4 minutes still in the above savasana position, as a simple introduction to breath awareness and sensation.
Majariasana slow, flowing cat sequence, focusing on movement in the spine and the link between inhalation/exhalation and the movement of the spine. Starts to open up the subtle energy nadis to encourage the flow of prana. Improves blood circulation to the kidneys and assists in cleansing of wastes through the urinary system.
Balasana to provide another opportunity to let go physically, and to experience the movement of breath into the back of the body.
Janu sirsasana using a bolster or chair if the hamstrings are tight or if there is any discomfort in the lower back. This forward bend provides a slight spinal twist and the opportunity to stretch the back of the body (and open this aspect of the chakra energy centres) while inducing a calmer mental state and a more inward focus. The pose quietens the sympathetic nervous system and tones and activates the kidneys.
Ardha matsyendrasana either an open or closed twist, deepening the twist experienced in the forward bend and massaging the abdominal organs. Helps release built up tension in the shoulders and neck. Also believed to assist emotionally and psychically to untwist the knots of the lower mind. Improves circulation to the abdominal organs and spinal nerves.
Setu Bandhasana 6 times flowing in and out with the breath and focusing once more on the link between the breath and the movement. A gentle back bend that opens up the heart space and lungs.
Apanasana primarily an opportunity to integrate the effects of the asanas just performed, as well as to counter the forward bending and twisting actions.
Urdhva prasarita padasana 6 x breaths each leg then keeping both legs in vertical position, 6 breaths raising and lowering arms behind the head. Once more an opportunity to integrate breath and movement while providing some safe strengthening work for the muscles of the legs and abdomen.
Apanasana with gentle circular movements of the sacrum to release the muscles of the lower back, and to allow a moment or two for integration.
Jathari parivartanasana- to release the spine in preparation for the practice of yoga nidra.
Yoga nidra 20 minutes. This particular form of relaxation has been designed to reduce muscular, emotional and mental tensions in a very systematic way. This section is probably the most directly and clearly therapeutic of all the practices chosen.
