Yoga for Healthy Cholesterol: Asanas to Improve Heart Health

• Yoga could support managing cholesterol by improving circulation, boosting metabolism, and reducing stress.
• Bridge pose, cobra pose, and bow pose target the abdominal area, improving the digestive system and thyroid gland function.
• Restorative poses include legs-up-the-aall and shavasana, which help reduce stress, which is the biggest cause of cholesterol imbalance.
• Regular practice of these asanas, along with medications, a healthy diet, and lifestyle, can improve overall heart health.

Keeping your cholesterol levels in check is key to overall heart health. Doctors recommend medicines and diet changes but yoga can also help control cholesterol. Yoga includes physical exercises, breathing techniques, and stress reduction methods that work together to improve blood flow, boost metabolism, and balance cholesterol levels. Let's understand the contribution of yoga in managing cholesterol.

Yoga is a gentle exercise that can help you in reducing high cholesterol. When combined with healthy habits, practising yoga regularly can improve heart health. Yoga promotes physical activity, increases blood flow, lowers blood pressure, and reduces stress.

Yoga Poses to Reduce Cholesterol

The 6 yoga poses to reduce high cholesterol and achieve a healthy heart are as follows:

1. Bridge Pose (Setu Bandhasana)

The bridge pose stretches your chest, neck, and spine. It boosts blood flow and kick-starts your thyroid gland functioning, which helps control metabolism and cholesterol levels.

How to Do It:

• Step 1: Lie on your back, bend your knees, and place your feet flat on the ground, hip-width apart.
• Step 2: Put your arms next to your body with your palms facing down.
• Step 3: Breathe in and raise your hips, pushing your feet and arms onto the floor.
• Step 4: Stay in this position for 20-30 seconds while taking deep breaths.
• Step 5 - Breathe out and lower your hips back down

Suggestions:

• Don't stretch your neck too much
• If you need support, put a yoga block or mat under your hips.

Cobra Pose (Bhujangasana)

The cobra pose makes your back muscles stronger and improves blood flow. It gets your digestive organs in action, helping to break down fats and cholesterol.

How to Do It:

• Step 1: Stretch out on your belly with your legs straight and toes facing out.
• Step 2: Set your hands beneath your shoulders and keep your elbows near your sides.
• Step 3: Take a breath in and raise your upper body off the floor, with your elbows a bit bent.
• Step 4: Stay in this position for 15-20 seconds breathing at a steady pace.
• Step 5: Let out your breath and lower yourself back to where you started.

Suggestions:

• Don't put too much stress on your lower back
• Keep your shoulders loose and not bunched up near your ears.

Bow Pose (Dhanurasana)

Bow Pose stretches the whole front of your body and gets your belly organs going. It helps cut down belly fat, makes your digestion better, and boosts how your body handles fats.

How to Do It:

• Step 1: Lie on your belly with your arms at your sides and legs straight out.
• Step 2: Bend your knees and reach back to grab your ankles with your hands.
• Step 3: Breathe in and lift your chest and thighs off the ground, pulling your legs up.
• Step 4: Stay in this pose for 20-30 seconds while taking deep breaths.
• Step 5: Breathe out and let your legs go back to the ground.

Suggestions:

• Don't push your neck too hard
• If you can't reach your ankles, try using a yoga strap.

Plough Pose (Halasana)

The plough pose stretches your spine and shoulders while giving your thyroid gland a boost. It makes blood flow better to your brain and other key organs, which helps speed up your body's processes overall.

How to Do It:

• Step 1: Lie on your back with your arms at your sides and palms facing down.
• Step 2: Lift your legs off the ground and swing them over your head, reaching to touch the floor behind you.
• Step 3: If needed, support your lower back with your hands.
• Step 4: Breathe deeply for 20-40 seconds.
• Step 5: Exhale and slowly roll back to the starting position.

Suggestions:

• Avoid this pose if you have neck or back problems
• If you are a beginner, practice under supervision.

Legs-Up-The-Wall Pose (Viparita Karani)

The restorative pose improves circulation, reduces stress, and consequently maintains cholesterol levels. It reduces tension in the lower body and calms you down.

How to Do It:

• Step 1: Sit sideways next to a wall and lie down, swinging your legs up against the wall.
• Step 2: Adjust yourself to bring your hips close to the wall.
• Step 3: Rest your arms by your side with palms turned upwards.
• Step 4: Close your eyes and remain for 5 to 10 minutes in this asana while breathing deeply.

Suggestions:

• Put a cushion or yoga block under the hips for comfort and support
• Focus on breathing for ease of relaxation.

Shavasana (Corpse Pose)

The pose is generally considered to bring much relaxation of stress and consequently reduces cortisol secretion which indirectly tends to support healthier cholesterol levels. It also allows your body to absorb the benefits of your Yoga practice.

How to do it

• Step 1: Lie down flat on your back, arms at your sides. Keep your limbs loose and moderately stretched apart from one another.
• Step 2: Close your eyes. Focus inward, on breathing.
• Step 3: Hold the pose for 5-10 minutes, letting your body fully relax.

Suggestions:

• Use a blanket if you need to feel more comfortable.
• Do not fall asleep to maintain awareness in the pose.

To lower cholesterol, you may also want to consider the following alternative therapies. They can be used with yoga if you prefer:

Eat More Fish

Consuming fish up to three times a week may lower your risk for heart disease. For maximum benefits, consume oily fish such as tuna, sardines, and salmon.

Consider Sterol and Stanol Supplements

These supplements may help to reduce LDL (low-density lipoprotein) cholesterol and prevent the small intestine from absorbing cholesterol. The Omega-3 fatty acids present in flaxseed may also help increase the levels of HDL (high-density lipoprotein) cholesterol.

Exercise

When it comes to heart-boosting activities, try to include swimming, cycling, or walking. Consult your doctor before beginning an exercise regimen.

Yoga for cholesterol is one of the most effective techniques to maintain cholesterol levels naturally. Combine these yoga poses with mindful eating and regular health check-ups for optimal heart and overall well-being.It is recommended that you do not rely solely on the benefits of yoga. Never stop taking any medication without consulting your doctor first. Think of yoga as an additional approach to deal with your cholesterol issue. Do not miss the opportunity to develop a customised yoga regimen for managing cholesterol levels for your specific needs and health.Buy a health insurance plan to cover unforeseen medical emergencies due to complications of your condition or other ailments. The plan covers medical expenses giving you financial relief.Explore comprehensive health insurance plans and choose a plan offering the right coverage at the right premium. Also Read: The Best Sitting Yoga Poses For Beginners