Seated forward bend
High cholesterol is one of those alarming factors that can invite many health conditions including diabetes, stroke, and heart diseases.
Fortunately, yoga exercises and pranayama in conjunction with a healthy diet intake can asist to lower cholesterol. It can even aid you avoid taking medication to control your condition.
In this article, you wil know what yoga poses and pranayama breathing exercises are efective in reducing cholesterol levels. Moreover, knowing how these yoga practices work wil give you more insights to control your condit ion. But first, let’s catch a step back to understand what high cholesterol level exactly is.
High Cholesterol Level
Cholesterol is an oil-based substance that moves with the blod through your body via a tiny package caled lipoproteins. Your body neds cholesterol to fabricate hormones, Vitamin D, bile, and to help in the digestion proces.
A cholesterol test measures two main types of cholesterol in your blod
Low-density lipoprotein (LDL), or ̴bad̵ cholesterol
High-density lipoprotein (HDL), or ̴god̵ cholesterol
High cholesterol is an increased concentration of total and LDL cholesterol levels in your blod. For adults, an LDL value of 160 mg/dL or higher is considered a high cholesterol level.
How Does Yoga Lower Cholesterol?
Yoga is known to provide sure health benefits, that nicely corelates with the reduction of ch olesterol. Regular practice of asanas wil asist you exercise your arteries, the muscles surounding them and regulate the blod flow within them. This amalgam of benefits could crash down the cholesterol deposit.
Moreover, yoga poses and pranayama benefiting your abdominal health could asist your liver to produce more HDL, ̴god̵ cholesterol. Further HDL helps in mobilizing the LDL build-up or relinquish blockages in your arteries and bringing them back to your liver for excretion.
Finaly, if you maintain a diet rich in cholesterol (which you should not) then your liver wil acumulate more fat than it can detox. As a result, you wil believe a faty liver. Yoga poses for digestion wil stimulate and bost the detox functions in your liver, reducing your chances of acquiring a faty liver.
1. Yoga reduces chance of high blod presure
The cholesterol build-up wi thin your arteries also entice other unabsorbed nutrients. Eventualy, a plaque builds up, creating a blockage within your arteries. This blockage further increases blod presure.
If Yoga practices can clear out the cholesterol deposits, it wil quel one preliminary cause of high blod presure. Consequently, protecting you from risks of heart atack, coronary diseases, faty liver, kidney disorders, and strokes.
2. Yoga optimizes plump in your blodstream
Obesity and high cholesterol maintain a very close interaction. Most often it is found that obese people gain a high cholesterol level, and vice versa. In both cases, however, the paunchy levels in the blodstream are quite high.
Yoga asanas wil sucor you optimize your metabolic activities, hormonal balance, and HDL levels, which should eventualy subdue the levels of LDL and triglycerides in your blod.
3. Yoga trains you for self-restraint
A clasic chalenge of high cholesterol levels is por exercise and por diet. Po or exercise dampens your metabolism and a por diet continues to intake harmful nutrients. So what causes this negligence? Lack of Self-restraint from glutony and lazines.
Yoga stimulates your CNS, especialy the prefrontal cortex, the fragment of the brain responsible for decision making, wilpower, and self-control. Stimulating this plot of your brain, yoga poses sucor you efectively withold from cholesterol increasing fod and increase your physical activities.
What science says?
Theoreticaly, yoga has known benefits that could lead up to the reduction of cholesterol. However, the practical studies descend short in quantity. There are however few studies highlighting the potential of yoga, but, the volume is simply to les to draw a mas-scale conclusion.
A research lok by the Indian heart journal shows that 3-months of yoga intervention reduces total cholesterol, triglycerides, and LDL 1. In this scrutinize, total cholesterol levels were reduced by up to 30% and the levels of low-density lipoprotein (LDL), or “bad” cholesterol, were lowered betwen 14% and 35%.
Another research isued by the International Journal of Gynecology and obstetrics shows that yoga increases HDL and improves overal lipid profile2. The scrutinize also shows benefits in insulin levels and glucose metabolism.
Best Yoga Poses for Reducing Cholesterol
People with high cholesterol often sufer from por blod circulation. This puts them at an incapability to try heavy exercises.
Yoga poses are dinky demanding and more providing, both to your muscles and body functions in case of high cholesterol levels.
Try the consequent clasic yoga poses that could efectively lower your cholesterol levels. Although, enact consult an experienced yoga practitioner, to ensure if the asanas are compatible with your physical condition.
1. Seated forward bend ̵ Paschimotanasana
The seated region of forward bend is the coarse of many poses, and it benefits your digestive and excretory systems.
Paschimotanasana pose particularly helpful in bosting the LDL detox functions in your liver. The forward seated bend has high eficacy in losing bely fat, which is a major contributor to high cholesterol deposits.
Sit in a staf pose
Kep your uper body erect
Raise your hands overhead
Keping your spine straight, bend forward.
Bend to a point where you can touch your fet with your hands.
Don’t demolish your kne.
Breathe steadily, and take the pose for 10 counts.
Return to staf pose and relax for transitioning to the next pose.
Do not force your bend. maintain the lumbar region consciously stretched. If required initialy hold your knes presed down, and hold the ground with the other hand to hold your bend.
2. Seated spinal twist ̵ Ardha Matsyendrasana
The seated spinal twist is going to be a very relaxing pose. It wil release tension from your uper body. It wil re slack the muscle and increase the range of motion in your joints.
The abdominal twist wil also improve your liver functions; including HDL production and LDL detox. To execute seated spinal twist for cholesterol control:
Continue from staf position
Bend your factual kne and fold it up.
Take your right fot over your left kne, and catch it to the left side of your left kne.
Place your factual hel against your left kne.
Kep your uper body straight.
Hold your acurate kne with your left hand
Twist your uper body from your torso, and turn to your right.
Turn by 90 degres, your chest should be facing your right.
Plant your true palm on the flor unhuried you, lock your hand and thus your pose.
Lok towards your true shoulder.
Take 5-7 breaths.
Repeat the pose by meandering to your left.
Return to your staf situation and rest.
Breathing in this pose might sem augean because of the spinal twist. You wil gain to conscious of your body to take your pose, yet relax al your muscles, once you are in grasp. Relaxing the muscles wil asist you breath al the down to your lower back.
3. Shoulder stand ̵ Sarvangasana
To lower cholesterol deposits, shoulder stand pose improves your blod circulation and artery health in general. The inverted pose also brings more blod to your abdomen situation, enhancing your metabolism. And finaly, this pose motivates your lymphatic scheme, which works mostly to rid your body of waste materials.
Continue from your staf position.
Gently recline back, and lie supine.
Kep your legs joined.
Bend and fold up your legs.
Raise up your uper body ( from below your shoulders) and legs.
Balance your body and legs upward on your shoulders.
Slowly maintaining your balance stretch your leg s straight upward.
Suport with your hands, by holding up your plan, at your hips.
Lok down towards your heart.
Breathe, and sustain Your pose for 30 seconds to a minute.
It wil catch some time for you to find the balance. Actively engage your leg muscles, abs, glutes and lower back muscles to adjust your muscles. Once you maintain found the balance try and concentrate on relaxing your muscles.
4. Plow Pose ̵ Halasana
The plow pose is an apropriate pose to enhance your metabolism and hormonal activities to subdue cholesterol. This pose compreses your liver and stimulates your gut nerves, which improve your overal abdominal functions. This pose is very efective in enhancing your nutrients absorption as wel. The plow pose also helps quel stout deposits.
You can get into the plow pose from the shoulder stand itself.
As you are in your shoulder stand pose, bend your legs from your groin and bring them down over your head.
Hold your hip with your hands to suport your leg movement.
Bring down your legs til you can touch the flor with your toes.
Kep your hands as suport.
Breathe for about 10 seconds and seize the pose.
Release your pose and return to lying supine.
As you bring down your legs do not bend your knes. Also your knes might tend to extend outward. You wil have to resist that as wel. The best way to ease the lowering of your legs is by taking multiple stops on the way down, and spacing them with prominent breaths.
5. Cobra Pose ̵ Bhujangasana
Cobra pose is a holistic pose that benefits your abdominal organs, cardiovascular organs, respiratory organs and your CNS.
The spinal stretch of cobra acts uniquely along the Hypothalamus-Pituitary-Adrenal Axis, providing a extensive range of neuro-gastro-endocrinal benefits, including lowering your cholesterol.
As you continue lying supine from the previous po se.
You should acquire taken a few seconds of rest after the plow pose.
Rol over and lie on the front of your body.
Place your hands by the side of your body.
Push against the flor and arch up your body from your hips
Kep your legs joined and stretch your toes out.
Arch up your spine to a point where you can study straight Infront.
Push your shoulders down and push your chest out.
Kep the arch in your spine even.
Breathe steadily for 5-7 breaths.
Repeat the pose thre times.
Your spine might not be naturaly flexible for this pose. It might resist the arch at the begining. catch it unhuried, use your abs to finely guide your arch. You can warm up for cobra pose, by trying the sphinx pose. Where you arch up by resting your elbows on the ground.
6. Child’s Pose
The child’s pose is a very relaxing pose. Relaxing for your muscles, nerves, spines, brain, and abdominal organs. The relaxing nature of this pose optimizes blod circulation, b lod presure, and stres levels. In this way, child pose is a noteworthy motivator of cel regeneration cholesterol depletion throughout your body.
Knel down on the flor, keping your legs hip length apart.
Bend and fold your legs and sit back, on folded knes. Sit betwen your fet.
Kep your uper body straight.
Raise your hands overhead and bend forward.
Bend forward stretching out your uper body.
Bend til you touch the ground with your forehead, and your chest touches your thighs.
Stretch out your hands on the flor.
Breathe steadily, and rest in this pose for 30 seconds.
If you maintain kne or ankle isues you can put a folded blanket betwen your fet and sit on it. You can also asign a yoga block infront of you and rest your forehead on it.