Cheryl Thomas, RYT
www.cherylthomas.com yoga@cherylthomas.com 415-308-3377 |
Inversions and High Blood Pressure
Have you ever heard your yoga teacher ask about blood pressure before offering inversions to their students? Many don't, but should. I do, sometimes, but I'm not consistent.
A pose is considered an inversion any time the head is lower than the heart or the legs and truck are above the heart. Yes, it's the headstand, shoulderstand and handstand, but did you know that downward dog and bridge pose are mild inversions? The lower the head and the higher the legs (like in headstand) the stronger the inversion.
Like obesity, high blood pressure, also called hypertension, is mostly preventable: 1 in 3 have it. It's the contributing factor in people's first heart attack, stroke and heart failure. Thirty percent of our population has pre-hypertension, numbers that are higher than normal, and these folks are at the greatest risk for sliding into the high blood pressure range. High blood pressure is one of the factors of metabolic syndrome, along with obesity, diabetes or pre-diabetes and high cholesterol.
Rightfully so, most people see yoga as a practice to support and improve one's health. Due to the relaxing aspects of yoga, it can help lower blood pressure via a general health improvement including reduced stress. Inverted poses are regularly offered in yoga classes. It is theorized that while upside down the effect of gravity on the blood vessels can strengthen the vessel walls by stretching them. But, according to Roger Cole(1), he knows of no controlled scientific study that any "specific restorative asana sequence reduces blood pressure." However, he adds, "that a restorative yoga practice might be an especially good way to lower blood pressure."
Inversions are contraindicated, according to Mr. Cole, when blood pressure is high. (Heh, teachers, you may have students in your class that know or do know that they have high blood pressure.) The recommendation is that students with high blood pressure get their doctors OK before attempting inversions. Mr. Cole has found that some doctors give thumbs up to inversions if the patient's blood pressure has been brought to normal (via medication). However, other do not agree. A student, with his doctor's advice, should make the decision whether to invert.
If a student's high blood pressure has been brought under control and with a doctor's permission then, "if you choose to introduce inversions I recommend starting with the mildest ones first," suggests Mr. Cole. A good starting pose would be supported bridge pose on a very low prop. The head could be raised to further reduce the blood pressure in the head. If the students responds favorably, then you could continue to lower the head and/or raise the legs or heart.
Teachers: After a doctors OK, encourage your students to go slowly, only holding mild inversions for a short time and increasing the angle over time.
Students: Check in with your medical doc and see what they say about inversions. If they give you the OK, let your yoga teacher know about your condition and only do inversions that you feel are appropriate for your experience, overall health and comfort.
teacher and a research scientist specializing in the physiology of relaxation, sleep, and biological rhythms.
Recycled with some edits.
Want to read some of my past articles?. They're archived right here. Enjoy.
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I got a bit carried away in writing about my time at Tassajara Hot Springs Retreat Center last summer, writing 4 articles, which you can see here, here, here and here, (whew!). Many of you expressed interest in going to Tassajara. Well, here's your opportunity. I will be there again this summer for the Healing Power of Stillness assisting Britt Fohrman from July 21 to 26. This would be a great time for you to come and you want to hang out with me! Nina Carson adds new classes: Wednesday nights at 6 (beginner), Thursday morning 8:15, both at Alive Yoga and gentle/restorative at Songbird Center in Cotati, Fridays at 9 a.m. Hey, Petalumans. . . Save the Carnitas Pork High Tech Burrito Bowl until after 1:00 on Tuesdays. I'm starting the NoonTime All Levels Yoga class at Yoga One in Petaluma. One hour. Starts this week. Bring yourself, bring your friends. (Your burrito will be waiting.) Bay Area Yogathon 2015 is on Saturday, March 7 at The Fort Mason Center. This event raises money for UCSF Benioff Children's Center and Off the Mat. It's an all day event with Celeb yogis, music and acro-yoga. Donate with our friends Leigh Claxton of On Board SUP Yoga and Arline Thomas. I did. Go here.
Iris Lambert and IrieYoga have lots of upcoming workshops and retreats, including A Yoga Basics at the Dhyana Center and Energy Anatomy on 4/26. And, a retreat at Orr Hot Springs. Here's where to go.
Devi Yoga Center is offering an important workshop on Stabilizing the Pelvis. It will be an interactive self-care workshop starting with the "floor" of the "core" - demonstrating the functional interrelationships to the hips, back, abdominals & thorax. More info here. Retreat with Mirka Kraftso right here in Sonoma County. She'll explore the ancient Chakra system and will include walking meditation, and the Labyrinth and trails of Bishops Ranch, pranayama and meditation. It happens 5/17-20. More info and register here. Jenn Russo, Yogini Queen of Yoga on Center, has a few slots open for her retreat to Troncones, Mexico, March 15-22. Want to do a day long near the vast Pacific Ocean at the beautiful Green Gulch Farm with a lunch of organic vegetables and personal time for reflection. It happens on March 13 from 9:30 to 5:00 with Sarana Miller. I've done it, it's divine.
A free download from YogaU: Judith Hanson Lasater: Balancing the Hip Joint - Exploring the Interconnectedness of the Body. Go to yogaUonline.com.
My weekly schedule is below (scroll down or click here!). Or, you can always go to my website and click on the always up-to-date calendar to find where I might be.
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 Older Adults Should Double Their Protein
According to reporting at ScienceDaily ( here), it's recommended that older adults "may" need to double up on the RDA of protein to maintain and build muscle. Here's an excerpt from the report: "[G]getting older combined with eating less protein can lead to a decline in the body's muscle-building efficiency. Maintaining and building muscle is especially important for older individuals. Increased muscle mass can contribute to a healthier weight, better fitness and an improved quality of life." |
Booty Ballet Yoga and the Rest Doga, Broga, Yoga Booty Ballet, Voga, Hot Naked Power Yoga, Iron Yoga. Want to know Leslie Kaminoff's opinion (you know he has one). He tried to step back and take a broad perspective. Surprise, he thinks it's a great thing. Video above. |
 Increasing Empathy
Want to increase your feeling of empathy? Here's a good article that reviews some of the reasons we are or tend not to be empathetic. Here's a bit from Dacher Keltner, of the Greater Good Science Center:
"Having people think about suffering activates the vagus nerve, which is linked to compassion. He also cites evidence that uplifting stories about sacrifice boost empathy, as do various kinds of contemplation - prayer, meditation, yoga."
It's good stuff right here. Thanks, Diana, for bringing this article to our attention! |
 Telling Your Kids About Money
Scott Parker wanted his children to value money and showed them exactly what he earned. He went to the bank, pulled out his monthly salary in $1s, stuffed them in a suitcase and took it home. He says his kids thought he had robbed a bank when he dumped $10,000 in $1s on the table. He then divided out the amount for mortgage, food, tithing, taxes, food and soccer league. They got to see exactly how much was left. Big lesson.
There's more at this article in the NYT by Ron Lieber and even more at Greater Goods's article entitled How to Raise Kids Who Aren't Spoiled. |
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Schedule of Upcoming Classes
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Week of February 15, 2015
Monday
4:00-5:00
Glen Ellen, Private
Tuesday
Noon - 1:00
YogaOne, Petaluma
All Levels Yoga
4:00 - 5:00 p.m.
Healdsburg, Private
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Thursday
8:45 - 9:45
Graton Community Club, Graton
Gentle Flow - All Levels 4:00 - 5:00 Healdsburg, Private Friday
4:00 - 5:00 Glen Ellen, Private
Saturday
9:00 - 10:30
YogaOne, Petaluma
All Levels Flow
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Week of February 23, 2015
Monday
8:30 - 9:30
Sebastopol, Private
4:00 - 5:00
Private - Glen Ellen
Tuesday
Noon - 1:00
YogaOne, Petaluma
All Levels Yoga
4:00 - 5:00 p.m.
Healdsburg, Private
Wednesday
4:00 - 5:00
Private, Glen Ellen
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Thursday
8:45 - 9:45
Graton Community Club, Graton
Gentle Flow - All Levels 4:00 - 5:00 Healdsburg, Private Friday
3:00 - 4:00 Glen Ellen, Private
Saturday
9:00 - 10:30
YogaOne, Petaluma
All Levels Flow
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Graton Yogis Info:
Did you know your class pass (get these from your instructor) are accepted by all yoga teachers at Yoga in Graton?
We Gratonite Yogis have a place to call our own. It's www.
yogaingraton.com. There is information about current and new yoga classes offered in Graton.
Don't live in Graton? No problem. We want you to come anyway.
You cannot be lost if you don't care where you are.
Judith Lasater
When people ask me what equipment I use, I tell them my eyes.
Ansel Adams
"Not to have what we want is stressful; to have what we do not want is stressful." Buddha
Dalai Lama: "If you want others to be happy, practice compassion. If you want to be happy, practice compassion."
"Everything will be alright in the end. And if it is not alright, it's not yet the end!" The Magnolia Hotel movie
If your Food can go bad, it's good for you. If it can't go bad, it's bad for you. Originally pinned by Michael Leaming, Ed.D. onto Fitness, Nutrition & Wellness
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