Phase 3 · The Version That Survives

Part of the 12 Week Yoga Program for Healthy Blood Pressure

15 Minute Yoga Sequence to Keep Blood Pressure Steady

The last three weeks and the one to keep. Built to survive a busy week, because that is where these programmes usually fail.

The most honest finding in this literature is about what happens afterwards. In the longest trial, people moved from supervised classes into community ones and the effects got smaller, not larger, with the highest dropout of any group. Whatever you keep after twelve weeks matters more than what you did during them. So this is short, and it has one of everything.

15 min · Level 1

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When it helps

For weeks ten to twelve, and then two or three times a week indefinitely. Fifteen minutes, a cushion, a wall and a blanket. This is an addition to your medical care and any blood pressure medication, not a replacement for either. Do not hold your breath at any point, and leave out full inversions such as headstand and shoulderstand.

Breath

Four minutes at around six breaths a minute. The part with the clearest mechanism, kept.

Physical effect

One twist, one chest opener, and the legs up the wall.

Durability

Short enough to survive a bad week, which is the only thing that decides whether this still exists in six months.

Fifteen minutes, indefinitely

One of everything, in the shortest form that still works.

Sukhasana

4 min

Easy Pose

Alternate nostril breathing, or just in for five and out for five if that is easier. No pauses.

The mechanism, in the shortest dose worth doing.

Learn more about Sukhasana

Bharadvajasana 1

1 min each side

Bharadvaja's Twist

A seated twist, unhurried, turning from the ribs.

The one movement in the session, and a gentle one.

Learn more about Bharadvajasana 1

Setu Bandha Sarvangasana

45 sec, twice

Bridge Pose

Small hip lift, even breathing, no holding.

Enough for the chest to open and the legs to do a little.

Learn more about Setu Bandha Sarvangasana

Viparita Karani

3 min

Legs Up the Wall

Legs up the wall.

Three minutes that most people would keep doing even if nothing else stuck.

Learn more about Viparita Karani

Savasana

3 min

Corpse Pose

Flat, quiet, breath at its own pace.

The end of every session in this program, and the reason it works as a habit.

Learn more about Savasana

Phase 3 · Weeks 10 to 12

This practice is part of a program

It belongs to The Version That Survives, the third phase of the 12 Week Yoga Program for Healthy Blood Pressure. The program says how often to practise it, what comes before and after, and when to move on.

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Integration

Two or three times a week for as long as you like. If it slips, come back to four minutes of breathing on its own rather than waiting for a day with fifteen minutes in it.

The teacher behind this sequence

Gründer & Autor

Manish Rana

Gründer von Asanaverse.de. Manish schreibt über Yoga, Ayurveda und Meditation und verdankt seine tiefe Verbindung zum Yoga seinen indischen Wurzeln. Mit über 1000 Stunden Yoga Alliance Teacher Training gibt er sein Wissen an die Community weiter.

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Go deeper into the poses

Every asana in this practice has a page of its own. You will find alignment cues, what the shape actually works on, and the energetics behind it.

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Make it yours

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