Last Updated on August 31, 2023 by Manu Bhai
A significant risk factor for heart disease and other serious medical diseases is high cholesterol levels. There are natural solutions that can aid in reducing high cholesterol in addition to medicine. Particular yoga is a successful method for lowering cholesterol and enhancing heart health.
In this post, we’ll look at 10 effective yoga poses (In Sanskrit Yoga Aasana) that can lower your cholesterol. We’ll also go over the advantages of yoga for your general health and well-being.
What is Cholesterol and Why is it Important?
All of the body’s cells contain cholesterol, which resembles waxy fat. It is necessary for the creation of hormones, vitamin D, and bile acids, which aid in the digestion of fats. Also crucial to the development and operation of cell membranes is cholesterol.
There are two types of cholesterol: low-density lipoprotein (LDL), also known as “bad” cholesterol, and high-density lipoprotein (HDL), or “good” cholesterol. LDL cholesterol can build up in the walls of arteries, forming plaque that can lead to heart disease and stroke. HDL cholesterol helps remove LDL cholesterol from the blood, reducing the risk of these conditions.
While several body processes require cholesterol, excessive LDL cholesterol might have negative health effects. A significant risk factor for heart disease and other serious medical disorders is elevated cholesterol levels. It is crucial to monitor and regulate cholesterol levels through diet, exercise, and medication as necessary.
10 Powerful and most effective yoga positions (Asana) for lowering cholesterol:
- Bridge pose (Setu Bandha Sarvangasana)
- Cobra pose (Bhujangasana)
- Bow pose (Dhanurasana)
- Camel pose (Ustrasana)
- Fish pose (Matsyasana)
- Tree pose (Vrikshasana)
How to Practice These Yoga Asanas Safely and Effectively
Bridge Pose (Setu Bandhasana) Yoga For Cholesterol
Bridge pose, or Setu Bandhasana in Sanskrit, is a powerful yoga asana that can help to improve overall health and wellness, including reducing high cholesterol levels. To practice this pose:
1 . Lie down on your back with your knees bent and your feet flat on the ground, hip-distance apart.
2 . Place your arms alongside your body, with your palms facing down.
3 . Inhale and lift your hips up towards the ceiling, pressing your feet and arms firmly into the ground to lift your hips as high as you comfortably can.
4 . Roll your shoulders back and interlace your fingers underneath your back, pressing your arms down into the ground to lift your chest up towards your chin.
5 . Hold the pose for a few deep breaths, then exhale and slowly release your hands, rolling your spine down one vertebra at a time.
Bridge pose can help you to improve digestion, reduce stress, and stimulate the cardiovascular system, all of which can contribute to improved cholesterol levels. Regular practice of this pose, along with other yoga asanas and a healthy lifestyle, can be an effective way to manage high cholesterol levels naturally and promote overall health and wellness.
Cobra pose (Bhujangasana) Yoga for Cholesterol
Cobra pose, also known as Bhujangasana in Sanskrit, is a popular yoga asana that can help to improve overall health and wellness, including reducing high cholesterol levels. Here’s how to practice cobra pose safely and effectively:
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1 . Lie down on your stomach with your hands placed underneath your shoulders, palms down and fingers spread wide.
2 . Press your hands into the ground and inhale as you lift your chest up off the ground, keeping your elbows close to your body and your shoulders relaxed.
3 . Keep your gaze forward and your neck relaxed, with the crown of your head reaching up towards the ceiling.
4 . Hold the pose for a few deep breaths, then exhale as you slowly release back down to the ground.
Cobra pose can help to improve circulation, stimulate the cardiovascular system, and reduce stress, all of which can contribute to improved cholesterol levels. Regular practice of this pose, along with other yoga asanas and a healthy lifestyle, can be an effective way to manage high cholesterol levels naturally and promote overall health and wellness.
Bow Pose, or Dhanurasana For Lowering Cholesterol
The yoga asana known as bow pose, or Dhanurasana in Sanskrit, is difficult but beneficial for lowering high cholesterol and enhancing general health and fitness. To execute this position:
1 . Lie down on your stomach with your arms alongside your body and your palms facing up.
2 . Bend your knees and reach back with your hands to grab your ankles.
3 . Inhale and lift your chest and legs up off the ground, pulling your ankles towards your body and keeping your gaze forward.
4 . Hold the pose for a few deep breaths, then exhale and slowly release back down to the ground.
Bow pose or Dhanurasana can help to improve digestion, stimulate the cardiovascular system, and reduce stress, all of which can contribute to improved cholesterol levels. Regular practice of this pose, along with other yoga asanas and a healthy lifestyle, can be an effective way to manage high cholesterol levels naturally and promote overall health
Camel pose, or Ustrasana Yoga For reduce cholesterol
Camel pose, or Ustrasana in Sanskrit, is a powerful yoga asana that can help to reduce high cholesterol levels and improve overall health and wellness. Here’s how to practice camel pose safely and effectively:
Yoga to reduce cholesterol
1 . Begin by kneeling on the ground with your knees hip-width apart and your hands on your lower back.
2 . Inhale and lift your chest up towards the ceiling, arching your back and sliding your hands down towards your heels.
3 . Keep your neck relaxed and gaze up towards the ceiling, taking deep breaths as you hold the pose for a few moments.
4 . Exhale and slowly release back to a kneeling position, bringing your hands back to your lower back.
Camel pose can help to improve digestion, stimulate the cardiovascular system, and reduce stress, all of which can contribute to improved cholesterol levels. Regular practice of this pose, along with other yoga asanas and a healthy lifestyle, can be an effective way to manage high cholesterol levels naturally and promote overall health and wellness. As with any yoga practice, it is important to listen to your body and only do what feels safe and comfortable for you. If you have any neck or back injuries or conditions, it is recommended to practice under the guidance of a qualified yoga teacher.
Fish posture (Matsyasana) Yoga For Cholesterol
An energizing yoga asana known as fish pose, or matsyasana in Sanskrit, can help lower high cholesterol levels and enhance general health and fitness. Here’s how to perform the fish posture correctly and safely:
1 . Lay flat on your back to start, legs outstretched, arms by your sides.
2 . Take a deep breath in and elevate your chest off the floor, arching your back and lowering your head’s crown to the surface.
3 . Lift your chest higher by pressing your forearms and elbows into the ground. Gently move your gaze upward.
4 . Maintain the position for a few long, deep breaths, then release back to the ground by exhaling.
Tree pose (Vrikshasana)
Tree pose, or Vrikshasana in Sanskrit, is a balancing yoga asana that can help to reduce high cholesterol levels and improve overall health and wellness. Here’s how to practice tree pose safely and effectively:
1 . Begin by standing tall with your feet hip-width apart and your arms by your sides.
2 . Shift your weight onto your left foot, then lift your right foot and place the sole of your right foot against your left inner thigh.
3 . Press your foot into your thigh and your thigh into your foot, then bring your hands together in front of your heart in prayer position.
4 . Find a focal point to gaze at and hold the pose for a few deep breaths, then exhale and release back down to the ground.
Tree pose can help to improve balance, strengthen the legs and core, and reduce stress, all of which can contribute to improved cholesterol levels. Regular practice of this pose, along with other yoga asanas and a healthy lifestyle, can be an effective way to manage high cholesterol levels naturally and promote overall health and wellness. As with any yoga practice, it is important to listen to your body and only do what feels safe and comfortable for you. If you have any balance issues or injuries, it is recommended to practice under the guidance of a qualified yoga teacher.
Seated Forward Bend (Paschimottanasana):
his pose stretches the spine, hamstrings, and lower back, and can help to calm the mind and reduce stress, which can contribute to high cholesterol levels.
Seated Forward Bend, also known as Paschimottanasana, is a yoga pose that involves sitting on the floor with your legs extended in front of you and bending forward to reach your toes or beyond. Here are the steps to practice Seated Forward Bend:
- Start by sitting on the floor with your legs extended in front of you. Keep your spine straight and your hands resting on your thighs.
- Inhale and lift your arms above your head, lengthening your spine.
- As you exhale, bend forward from the hips and reach your hands toward your toes. Keep your spine straight and your head in line with your spine.
- If you can reach your toes, gently hold onto them with your hands. If you can’t reach your toes, place your hands on your shins, ankles, or thighs, wherever you can comfortably reach.
- Hold the pose for several deep breaths, breathing deeply and relaxing into the stretch.
- To release the pose, slowly inhale and lift your torso back up to a seated position.
Seated Forward Bend can help to stretch the hamstrings, lower back, and spine, and can also help to calm the mind and reduce stress. It’s important to listen to your body and only go as far into the pose as feels comfortable for you, avoiding any pain or discomfort.
Half Spinal Twist (Ardha Matsyendrasana):
This pose can help to improve digestion and circulation, and can help to stretch the spine and relieve tension in the back and neck.
Half Spinal Twist, also known as Ardha Matsyendrasana, is a yoga pose that involves twisting the spine while seated. Here are the steps to practice Half Spinal Twist:
- Start by sitting on the floor with your legs extended in front of you. Bend your right knee and place your right foot on the floor outside your left thigh, with your right heel close to your left hip.
- Place your left elbow on the outside of your right knee, and place your right hand on the floor behind you, with your fingers pointing away from your body.
- Inhale and lengthen your spine, and as you exhale, twist your torso to the right, using your left elbow to deepen the twist.
- Hold the pose for several deep breaths, breathing deeply and relaxing into the twist.
- To release the pose, slowly inhale and unwind your torso back to the center. Extend your right leg and repeat on the other side.
Half Spinal Twist can help to improve digestion and circulation, and can also help to stretch the spine and relieve tension in the back and neck. It’s important to listen to your body and only go as far into the pose as feels comfortable for you, avoiding any pain or discomfort.
It’s important to consult with a healthcare professional before starting any new exercise routine, especially if you have high cholesterol or any other medical conditions.
The Benefits of Yoga for Cholesterol Levels
Yoga is a traditional exercise regimen that incorporates physical poses, breathing exercises, and meditation to enhance overall wellness. While research has shown that yoga can also be useful in reducing cholesterol levels, many people practice it for its physical and emotional advantages.
According to several studies, daily yoga practice can assist to enhance HDL cholesterol levels and lower LDL cholesterol. This could be a result of yoga’s ability to lower stress, which is known to increase the risk of high cholesterol. Yoga positions can also enhance circulation, lower blood pressure, and target the cardiovascular system particularly, all of which can lead to better cholesterol levels.
The following are a few ways that yoga can lower cholesterol:
Stress reduction: Yoga has been demonstrated to help lower anxiety and tension, which may have a favourable impact on cholesterol levels. Although stress is a known risk factor for high cholesterol, practising yoga can help to reduce stress and enhance overall heart health.
Yoga poses like the standing forward bend (Uttanasana) and the downward dog (Adho Mukha Svanasana) can help to increase blood flow to the heart and hence enhance circulation. This may lessen the risk of heart disease by reducing the accumulation of plaque in the arteries.
Blood pressure reduction: Yoga has been proven to be successful in reducing blood pressure, another risk factor for having high cholesterol levels. People can lower their blood pressure and lower their cholesterol levels simultaneously by frequently practising yoga.
Encouragement of healthy behaviours: Regular yoga practice can help people develop other healthy behaviours like eating a balanced diet and exercising frequently. Moreover, these behaviours can lower cholesterol levels and lower the risk of heart disease.
It is important to note that while yoga can be effective in managing cholesterol levels, it should not be used as a replacement for medical treatment or medication. Individuals with high cholesterol levels should always consult with their healthcare provider to determine the best course of treatment for their specific needs.
