CHOLESTEROL

Top 5 Poses: Yoga for Cholesterol Control and Management

Doing yoga to lower cholesterol is an effective strategy you can try

The seated spinal twist pose can stimulate the liver and bring cholesterol down

The wheel pose stimulates your abdomen to lower cholesterol levels

B
Bajaj Finserv Health
November 19th, 2021
9 mins read

Yoga is a versatile form of exercise that helps boost your physical stamina and mental balance. Research suggests that yoga can be beneficial in managing cholesterol levels too. In Indian culture, yoga has been a part of a fit and healthy lifestyle for centuries. So, it is no surprise that it can also be used to reduce your cholesterol levels.

High cholesterol can be caused due to a variety of reasons, like diet, weight, genetics and age. Yoga can be practiced by anybody, irrespective of these factors. Read on to learn more about the top 5 yoga poses that are said to be most beneficial for cholesterol control.

Benefits of doing yoga for cholesterol control

Though yoga originated in India, it has received a lot of interest globally, and is currently accepted as a popular method of healing that is complementary to modern medicine [1]. Yoga has many benefits when practiced regularly. It can also address specific ailments, and you can do yoga to lower cholesterol too. Yoga helps reduce cholesterol in a variety of ways like affecting lipid profiles [2] and reducing stress hormones.

Here are a few of the benefits of doing yoga to reduce cholesterol

  • Increases physical stamina and mental stability: This helps you move beyond a sedentary lifestyle and become more active and healthier. It also helps you become calmer and more centered.
  • Influences the endocrine system: This can stimulate weight loss and provide more energy.
  • Affects lipid profiles: A 2019 study [2] showed that women who practiced yoga thrice a week for 26 weeks consecutively saw a reduction in total cholesterol levels and LDL (low density lipoproteins) levels in the body.

Additional Read: Importance of Yoga in Modern Life

Top 5 yoga poses for cholesterol control

Kapalbhati Pranayama

One of the most popular breathing techniques, this increases your metabolic rate and lung capacity. It also improves blood circulation and aids digestion.

Sit in a comfortable position. Take a deep inhale and pull your stomach inwards when you exhale and keep it tight. Relax your muscles while exhaling. Do not strain yourself. Repeat as many times as you are comfortable. A set of 20 repetitions commonly makes one round. Do at least 5 rounds.

Ardha matsyendrasana

The seated spinal twist pose stimulates your abdominal muscles and liver and helps with digestion.

Sit upright with your right leg bent, with the heel next to your hip. Keep your left leg crossed over the first, resting the sole on the floor. Raise your right hand straight up, and twist towards your left. Twist till your right elbow is crossed over your left knee. Hold this position for a minute or so. Repeat on the other side. You can do this in two or three sets.

Chakrasana

This wheel pose is recommended for people who have been practicing yoga for a while. Beginners may not be well suited for this pose. This asana helps with digestion, stimulates your abdominal muscles, strengthens the body, and stimulates the liver. Liver stimulation is an important factor as improved liver function leads to more efficient removal of cholesterol from the body.

Start by lying on your back, with bent knees and feet planted on the floor. Stretch your arms out on the floor. Move your hands so that they are under your shoulders, with hands facing away from you and press them down. Press down your feet and push yourself up. Relax your head and lift your chest. Inhale and exhale a few times, and then lower yourself down.

Additional Read: 5 Simple Yoga Poses to Stretch and Strengthen

Paschimottasana

The benefits of the seated forward bend pose are many. They include liver and kidney stimulation, stress reduction, and better digestion. This pose also helps in weight reduction, which helps lower cholesterol in the body.

Start in a seated position. Keeps your legs straight. Inhale and slowly exhale while bending forward. Keep your back flat. Do not push yourself if you experience any pain. Only fold as far as you feel comfortable doing so. Hold the pose as long as you can comfortably manage it. One to three minutes is a good range to try out if you can do so.

Sarvangasana

Many poses recommended for managing cholesterol levels work by stimulating your abdominal muscles and improving digestion. In addition to these, the shoulder stand also affects the functioning of the endocrine system and increasing spinal flexibility.

Lie on your back and lift your legs and back. Support your back above your waist with your hands. Keep your legs firm and lift your heels. Your body weight is to be supported by your shoulders and arms. Do not strain your head or neck muscles. If you feel any strain, stop and come back to the floor position.

As an alternative form of healing, yoga for high cholesterol is a good way to address and control cholesterol. Practicing yoga regularly will help your efforts to reach normal cholesterol levels. Many doctors support supplementary healthcare practices like yoga. To learn more, you can book doctor consultations on Bajaj Finserv Health. With the advice of a specialist, you can continue with yoga and supplementary medicines to reduce cholesterol with ease.

Please note that this article is solely meant for informational purposes and Bajaj Finserv Health Limited (“BFHL”) does not shoulder any responsibility of the views/advice/information expressed/given by the writer/reviewer/originator. This article should not be considered as a substitute for any medical advice, diagnosis or treatment. Always consult with your trusted physician/qualified healthcare professional to evaluate your medical condition. The above article has been reviewed by a qualified doctor and BFHL is not responsible for any damages for any information or services provided by any third party.

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