Latest news with #ArdhaMatsyendrasana
Hindustan Times
4 days ago
- Health
- Hindustan Times
Struggling with high LDL? Yoga expert shares 9 simple yoga poses to lower bad cholesterol
High cholesterol doesn't always show symptoms, but it can quietly impact your heart health over time. You don't need a complicated routine to start making a difference. Yoga, a gentle yet powerful practice, can help support healthier cholesterol levels by improving digestion, boosting metabolism, and supporting liver function—all key factors in managing LDL (bad cholesterol) and supporting HDL (good cholesterol). Unlike intense workouts, these yoga poses are easy and can be done right at home. Plus, yoga helps reduce stress, a hidden factor that can raise LDL. So, below are some of the best yoga poses to manage cholesterol levels naturally. Yoga can help prevent high cholesterol levels.(Adobe Stock) Yoga poses for cholesterol Find 9 best yoga poses to reduce bad cholesterol levels (LDL) and boost good cholesterol (HDL), supporting heart health: 1. Kapalabhati Pranayama (Skull shining breath) This includes rapid breathing techniques that stimulate the abdominal organs and improve metabolism. This supports liver function and helps break down bad cholesterol in the body. How to do it: Sit comfortably with your spine tall. Inhale deeply, then exhale forcefully through your nose while pulling your stomach in. Repeat for 30 rounds. 2. Sarvangasana (Shoulder stand) 'A powerful inversion pose that improves blood circulation and stimulates the thyroid gland, which helps regulate metabolism and supports the breakdown of LDL (bad cholesterol),' says yoga expert Himalayan Siddha Akshar, founder of Akshar Yoga Kendraa. How to do it: Lie on your back and lift your legs upward. Support your lower back with your hands, keeping your legs straight and toes pointed. 3. Ardha Matsyendrasana (Half spinal twist) This seated twist promotes healthy digestion and helps reduce abdominal fat over time, contributing to lower bad cholesterol. How to do it: Sit with both legs extended in front of you. Inhale and lengthen your spine, exhale and twist, reaching toward your foot. 4. Bhujangasana (Cobra pose) This pose stimulates abdominal organs and promotes fat burn, which helps in reducing bad cholesterol and improving overall liver health. How to do it: Lie on your stomach with your hands under your shoulders. Press into your palms and lift your chest, keeping elbows bent. 5. Dhanurasana (Bow pose) By activating the liver and pancreas, this backbend helps improve fat digestion and supports the body in reducing LDL cholesterol levels. How to do it: Lie on your stomach and bend your knees. Grab your ankles, then lift your chest and thighs off the ground. Bow pose can help improve blood circulation.(Freepik) 6. Paschimottanasana (Seated forward bend) 'This forward fold improves digestion and helps the body eliminate fat and toxins, reducing bad cholesterol buildup<' explains Akshar. How to do it: Sit with legs stretched forward. Inhale to lengthen the spine, and exhale and fold forward to touch your feet. 7. Tadasana (Mountain pose) This pose improves posture, builds focus, and sets the tone for a deeper practice and increased mindfulness. How to do it: Stand tall with feet together and arms at your sides. Inhale, raise your arms overhead, and lift your heels if comfortable. 8. Chakrasana (Wheel pose) This backbend energizes the body and stimulates blood flow, supporting heart health and regulating high cholesterol levels. How to do it: Lie on your back, bend your knees, and place your palms under your shoulders. Push your body upward into a full arch. 9. Shavasana (Corpse pose) 'A deeply relaxing pose that helps reduce stress, a known contributor to high cholesterol and overall imbalance," as per the expert. How to do it: Lie on your back with your arms at your sides. Close your eyes, breathe gently, and let your body fully relax. While these yoga poses can support heart health by helping to lower cholesterol, they may not replace the need for medication in many cases. Doctors often prescribe medication to reduce the risk of more serious heart issues. That said, practicing yoga is completely safe and offers additional benefits to support your heart health. Frequently asked questions (FAQs) 1. How often should I do yoga to lower cholesterol? Practicing yoga at least 4–5 times a week, along with a healthy diet and lifestyle, can help improve heart health and support better cholesterol levels over time. 2. Can yoga replace cholesterol medication? While yoga has many benefits, it shouldn't replace medication unless your doctor advises it. 3. Is yoga safe with high cholesterol or heart issues? Generally, yes. But it is always wise to consult your doctor before starting a new routine, especially if you have any heart-related conditions.
NDTV
5 days ago
- Health
- NDTV
Can Yoga Actually Reduce Diabetes Risk? Asanas To Consider
Yoga can play a significant role in reducing the risk of diabetes. Regular yoga practice helps improve insulin sensitivity, balance blood sugar levels, reduce stress, and support weight management all of which are crucial in preventing type 2 diabetes. A recent study conducted by experts from the Research Society for the Study of Diabetes in India (RSSDI) has revealed that yoga can play a key role in preventing type 2 diabetes. Titled 'Yoga and Prevention of Type 2 Diabetes', the report was officially presented to Union Health Minister Shri J.P. Nadda. The findings suggest that individuals with a higher risk of developing type 2 diabetes may lower their chances by up to 40% through consistent yoga practice. The research was spearheaded by Dr. S.V. Madhu, who leads the Department of Endocrinology at the University College of Medical Sciences in Delhi. Add these asanas into your routine to reduce diabetes diet. 6 Yoga asanas beneficial for diabetes risk and how to perform them 1. Vrikshasana This balancing pose improves concentration, reduces stress, and strengthens the nervous system, indirectly aiding in blood sugar control. Stand straight with feet together. Lift your right foot and place it on your inner left thigh. Bring your palms together in a prayer position at the chest or raise them overhead. Hold for 20-30 seconds, breathing steadily. Repeat on the other side. 2. Bhujangasana It stimulates the pancreas and digestive organs, promoting better insulin function. Lie face down on your mat with palms under your shoulders. Inhale and slowly lift your chest off the ground, using your back muscles (not arms). Keep elbows slightly bent and shoulders relaxed. Hold for 15-30 seconds, then release back down. Repeat 2-3 times. 3. Paschimottanasana It massages abdominal organs, improves digestion, and relieves stress. Sit with your legs extended straight in front. Inhale and raise your arms. Exhale and bend forward from the hips, reaching toward your toes. Try to keep the spine long and avoid hunching. Hold for 30 seconds to 1 minute, breathing gently. 4. Ardha Matsyendrasana This stimulates the liver and pancreas, improves digestion, and regulates metabolism. Sit with your legs extended. Bend your right leg and place the foot outside the left thigh. Bend your left leg or keep it straight. Twist your torso to the right, placing your right hand behind and left elbow on the right knee. Hold the twist for 30 seconds, then switch sides. 5. Setu Bandhasana This helps regulate thyroid function, calms the mind, and supports hormonal balance. Lie on your back with knees bent and feet flat, hip-width apart. Arms rest beside you. Inhale and lift your hips toward the ceiling, pressing into your feet and shoulders. Hold for 30 seconds, then slowly lower down. Repeat 2-3 times. 6. Dhanurasana It activates the pancreas, strengthens abdominal muscles, and improves digestion. Lie on your stomach and bend your knees. Reach back to hold your ankles with your hands. Inhale and lift your chest and thighs off the floor, arching your back. Look forward and hold the pose for 15-20 seconds. Release slowly and repeat once or twice. These yoga asanas, when practiced regularly alongside a healthy diet and lifestyle, can significantly reduce your risk of developing diabetes and enhance overall metabolic health. Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.
India.com
21-06-2025
- Health
- India.com
International Yoga Day 2025: How Yoga Boosts Mental Focus, Reduce Anxiety And Enhance Physical Wellness
In a world that moves relentlessly fast, finding stillness has become both a luxury and a necessity. Yoga, an ancient practice rooted in presence, offers more than just physical flexibility—it provides a sanctuary for the mind, body, and soul. Whether you're a working professional trying to balance burnout, someone seeking better sleep, or simply looking to deepen your self-awareness, yoga offers a powerful, accessible pathway to wellness. From home practice to immersive retreats, the benefits are deeply personal, yet universally transformative. Managing Stress and Anxiety: The Calming Power of Breath and Movement Mohit Patel, Co-founder & CEO at Raga Svara says, "Stress and anxiety often show up in the body through symptoms like a tight chest, shallow breath, and restless thoughts. Yoga helps you slow down and return to your breath." "Gentle movement lowers cortisol levels, while deep breathing activates the parasympathetic response, calming both body and mind. You start noticing your patterns, your triggers, and with practice, you respond rather than react," says Mohit. It's not about avoiding stress but creating space between the feeling and what you do next. You begin to trust your ability to come back to yourself even in chaos, that quiet steadiness makes all the difference. Improving Sleep and Mental Focus Through Gentle, Restorative Yoga Mohit says, "Practices like forward bends, legs-up-the-wall, gentle twists, or simply lying in Savasana with deep breathing help activate the parasympathetic nervous system, easing the body into rest mode." "This reduces cortisol levels and slows the heart rate, preparing the body for deeper sleep. Over time, you feel more rested, more clear-headed, not from forcing rest, but from truly unwinding. Mentally, yoga builds focus by training you to return to the present moment, again and again. This quiets mental noise, improves clarity, and helps you stay steady through distractions," says Mohit. Yoga for Strength, Stamina, and Body Awareness—not Just Weight Loss "Weight loss is not the goal of yoga, but it can be a natural result of consistent, mindful practice. Surya Namaskar builds heat, activates the entire body, and boosts metabolism. Standing poses like Virabhadrasana (warrior pose), Utkatasana (chair pose), Phalakasana (plank), and Navasana (boat pose) develop strength and tone the core, legs, and arms," says Mohit. Mohit says, "Twists like Ardha Matsyendrasana support digestion, aiding sustainable wellness. But more than burning calories, yoga tones the body by improving posture, breath, and awareness. With time, your body changes not just in shape, but in how you feel living in it." Emotional Healing Through Breath, Stillness, and Somatic Awareness Mohit explained, "Yoga supports emotional well-being by regulating the nervous system. Slow breathing calms the mind and signals safety to the body. Movement, especially through poses that open the chest, hips, and shoulders, releases physical tension where emotions are often stored." Spending time in stillness helps you notice what you're feeling without getting overwhelmed. This builds emotional awareness and resilience. Instead of pushing feelings away, you learn to sit with them and let them pass. Regular practice also boosts mood by increasing feel-good hormones like serotonin. Work-Life Balance for Professionals: Small Yoga Breaks, Big Impact For working professionals, the day rarely slows down—emails, deadlines, meetings, and constant mental noise can quickly build up. Yoga offers a much-needed pause amidst the chaos. Even a brief 15-minute session—whether breathwork, light stretching, or mindful stillness—can significantly reduce stress, improve circulation, ease joint stiffness, and release built-up tension. Mohit says, "With consistent practice, posture improves, fatigue lessens, and focus becomes sharper. On an emotional level, yoga fosters calm responses rather than reactive ones, helping you recognize when you're pushing too hard and when to step back. Instead of being overwhelmed by work, you learn to reconnect with yourself, enhancing both well-being and productivity." Why Wellness Retreats Offer a Deeper Yoga Experience Than Home Practice Mohit says, "While practicing yoga at home can be beneficial, it often competes with the noise of daily life—responsibilities, distractions, and mental clutter. In the midst of it all, even our most grounding rituals can start to feel distant or diluted. A retreat that weaves yoga into its core offers something profoundly different: an immersive space purposefully designed to nurture stillness, reflection, and renewal." Every element—from the serene environment to the thoughtfully crafted schedule—supports your inward journey. The daily rhythm helps you stay consistent without interruptions, allowing your practice to deepen naturally. You feel held by the environment, uplifted by the energy of the community, and inspired by the presence of others on similar paths. You return home feeling lighter, clearer, and more deeply attuned to yourself. Yoga is more than a mat-bound ritual—it's a reminder that peace, strength, and clarity already exist within us. Whether you're rolling out your mat at home or stepping into a quiet forest retreat, each pose, each breath, is a step toward a more balanced, centered life. In today's fast-paced, hyper-connected world, yoga doesn't just help us stretch—it helps us pause. And sometimes, that pause is the most powerful thing we can do for ourselves.
India.com
21-06-2025
- Health
- India.com
International Yoga Day 2025: Best Yoga Asanas To Reverse Fatty Liver And Fight Obesity Naturally
photoDetails english 2919327 Updated:Jun 21, 2025, 09:20 AM IST International Yoga Day 2025 1 / 19 As the world celebrates International Yoga Day 2025, millions are turning to yoga not just as a spiritual journey, but as a powerful and holistic approach to healing the body. On the occasion of International Yoga Day 2025, PM Modi said, "Yoga is the pause button that humanity needs to breathe, to balance, and become whole again." He said, "Yoga is the solution to stay away from stress. Increasing obesity is a topic of concern." Among the many benefits yoga offers, its ability to naturally address lifestyle-related conditions like fatty liver and obesity is gaining serious attention. Yoga benefits for liver 2 / 19 Fatty liver disease, especially non-alcoholic fatty liver disease (NAFLD), is becoming increasingly common in India, due to poor dietary habits, sedentary lifestyles, and chronic stress. Obesity is a global epidemic, contributing to a wide range of health issues from diabetes to heart disease. Fortunately, yoga offers a safe, effective, and sustainable solution. Here's an in-depth look at how yoga can support your liver health, promote fat loss, and improve your overall well-being, with specific poses to try on June 21st, and all year long. Why Yoga for Fatty Liver and Obesity? 3 / 19 Unlike extreme diets or high-impact workouts, yoga works gently yet powerfully. It stimulates the liver, improves digestion, supports detoxification, and enhances metabolism. At the same time, it tones the body, reduces abdominal fat, and calms the nervous system—creating a perfect environment for healing. Kapalbhati Pranayama – The Yogic Detox 4 / 19 This dynamic breathing technique is a game changer for those dealing with fatty liver and belly fat. Benefits: 1. Stimulates liver function 2. Improves digestion and metabolism 3. Burns abdominal fat How to do: Sit in a cross-legged position. Inhale normally and exhale forcefully through your nose, pulling your stomach in. Repeat 30–60 times in a set. Ardha Matsyendrasana – Half Lord of the Fishes Pose 5 / 19 A powerful twisting posture that helps squeeze and rejuvenate the liver. Benefits: 1. Massages liver and pancreas 2. Improves insulin sensitivity 3. Aids digestion and reduces belly fat How to do: Sit with legs stretched. Bend the right knee and place the foot outside the left thigh. Twist your torso to the right, placing the right hand behind and the left elbow on the right knee. Dhanurasana – Bow Pose 6 / 19 This energising backbend strengthens the abdominal muscles and stimulates the internal organs. Benefits: 1. Enhances liver function 2. Tones belly fat 3. Opens chest and strengthens the core How to do: Lie on your stomach, bend your knees and hold your ankles. Lift your chest and legs while pulling your ankles upward. Paschimottanasana – Seated Forward Bend 7 / 19 This calming pose aids digestion and boosts liver cleansing. Benefits: 1. Stimulates liver and kidneys 2. Reduces abdominal fat 3. Calms the mind and relieves stress How to do: Sit with legs straight, inhale and lift arms up. Exhale and bend forward to touch your toes, keeping the spine long. Setu Bandhasana – Bridge Pose 8 / 19 This pose is excellent for stimulating the thyroid gland and balancing metabolism. Benefits: 1. Improves blood flow to liver 2. Activates thyroid, aiding fat metabolism 3. Strengthens the lower back and glutes How to do: Lie on your back, bend knees and place feet on the floor. Press hips upward and clasp your hands below your back. Trikonasana – Triangle Pose 9 / 19 A foundational standing pose that works on your waistline and stimulates internal organs. Benefits: 1. Improves liver and digestive health 2. Tones sides of the waist 3. Improves balance and posture How to do: Stand with legs wide apart. Turn right foot out, reach right hand toward the ankle, and left arm toward the sky. Surya Namaskar – Sun Salutation 10 / 19 The perfect full-body workout within yoga, Surya Namaskar combines 12 poses in a flowing sequence. Benefits: 1. Stimulates liver function 2. Boosts circulation and metabolism 3. Burns calories and detoxifies the body How to do: Perform 5–12 rounds daily for optimal results. Bhujangasana – Cobra Pose 11 / 19 A gentle backbend that strengthens the spine and massages internal organs. Benefits: 1. Tones abdominal muscles 2. Stimulates the liver and kidney 3. Reduces stress and fatigue How to do: Lie on your stomach, place palms under shoulders, and gently lift your chest without straining your lower back. Naukasana – Boat Pose 12 / 19 Perfect for abdominal fat reduction and core strengthening. Benefits: 1. Activates liver and pancreas 2. Burns belly fat 3. Builds core strength How to do: Sit and lift your legs while leaning back, forming a V-shape. Hold for 15–30 seconds. Viparita Karani – Legs Up the Wall Pose 13 / 19 This restorative inversion improves blood flow and calms the mind. Benefits: 1. Relieves stress (a key trigger for fatty liver) 2. Enhances digestion 3. Supports liver detox How to do: Lie down and raise your legs against a wall, arms resting at your sides. Breathe deeply. Avoid These Mistakes When Doing Yoga for Fatty Liver 14 / 19 1. Don't push into pain – modify poses if needed. 2. Avoid yoga right after meals – wait at least 2 hours. 3. Practice consistency – results take time. 4. Avoid skipping breathwork – pranayama is just as important as asanas. The Right Diet Complements Yoga 15 / 19 While yoga is powerful, combining it with a low-sugar, high-fibre, liver-friendly diet gives even better results. Add leafy greens, berries, turmeric, garlic, and lemon water to your routine. Who Should Avoid Certain Poses 16 / 19 If you have hernia, recent surgeries, or chronic liver disease, consult a yoga therapist before starting. Avoid strong twists and intense backbends without supervision. A New You Begins This Yoga Day 17 / 19 This International Yoga Day 2025, let yoga be more than just a symbolic stretch. Let it be a turning point in your battle against fatty liver and obesity. By embracing simple but effective yoga poses, you're not only improving your liver function, you're building strength, discipline, and a deeper connection to your body. Obesity control with yoga 18 / 19 Yoga isn't about flexibility. It's about functionality, healing, and awareness. Start slow, stay consistent, and watch your health transform, one breath at a time. (Pic Credit: ANI) Yoga for weight loss 19 / 19 (This article is meant for informational purposes only and must not be considered a substitute for advice provided by qualified medical professionals.) (Pic Credit: ANI, Freepik)
India Today
15-06-2025
- Health
- India Today
Yoga Day 2025: How this ancient practice aids diabetes and heart health
Every year on June 21st, the world pays tribute to yoga, an ancient Indian practice that has not only stood the test of time but also evolved into a cornerstone of modern-day wellness. For medical professionals, June 21 holds significance beyond its cultural roots; it serves as a reminder of how lifestyle interventions like yoga can effectively complement conventional medical the growing burden of diabetes, hypertension, and metabolic syndrome, yoga is being recognised as a safe, accessible, and effective tool in both prevention and treatment. Far from being limited to stretching or breathing techniques, yoga is a holistic system that integrates the body, mind, and breath—elements that are crucial for addressing chronic lifestyle-related 2025, the International Day of Yoga will embrace the theme 'Yoga for Self and Society.' This theme highlights not only the importance of personal health and mental well-being but also the broader aim of fostering community harmony. Individuals of all ages are encouraged to incorporate yoga into their daily routines for both personal and collective healthcare providers recognise that yoga serves as a valuable complement to patient care, particularly in managing common health issues encountered in modern medical practice. For expert insights, we turn to Dr. Koulsoum Houssein, a Consultant in General Medicine at Holy Family Hospital in Mumbai, who holds an MBBS, an MD in General Medicine, and a Diploma in Tropical Medicine from Paris, France. Yoga Day 2025: How this ancient practice aids diabetes and heart health YOGA AND MANAGING DIABETES:advertisementType 2 diabetes is primarily a lifestyle disorder that responds well to regular physical activity. Practicing yoga can improve insulin sensitivity, helping to lower blood sugar levels and reduce cortisol, which is known as the stress hormone. Specific asanas, such as Ardha Matsyendrasana (half spinal twist), Dhanurasana (bow pose), and Pavanamuktasana (wind-relieving pose), stimulate the pancreas and enhance digestive yoga helps alleviate stress, which is a hidden contributor to poor blood sugar control. Breathing techniques like Bhastrika pranayama, along with mindfulness-based interventions, help reduce sympathetic nervous system overactivity. This can lead to fewer cravings, decreased fatigue, and more stable blood sugar AND HYPERTENSION: My patients with mild-to-moderate hypertension show excellent improvements if they take yoga up regularly. The slow, deep breathing of pranayama calms the nervous system and vascular resistance. Shavasana (Corpse pose), Sukhasana (Easy pose), and Viparita Karani (Legs-up-the-wall pose) asanas slow down heart rate and allow for complete relaxation. Yoga then helps in better BP control and less dependence on medications (under guidance) and fewer manifestations of stress-related symptoms like palpitations or HEALTH AND YOGA: advertisementMetabolic syndrome, which includes obesity, insulin resistance, high triglycerides, and abdominal fat, is now increasingly common. Yoga, in this regard, offers multifaceted help: processing digestion, regulating appetite, waking the body from boredom, and toning up the muscles. It also assists in balancing hormones, such as cortisol and insulin, which are principal actors in metabolism-user ana. Unlike high-intensity gym workouts, yoga offers a subtle approach, sustainable and adjustable enough for senior citizens or people with some sort of physical limitation. If coupled with a healthy diet and routine medical exams, yoga could be promoted as a core management strategy for metabolic health. Yoga Day 2025: How this ancient practice aids diabetes and heart health This International Day of Yoga 2025, I urge all my patients and peers to consider yoga not just as a workout fad but as a vital ally in preventive and curative healthcare. It goes well with medical treatments, develops mental health, and builds long-term well-being. Be it working with a chronic disease or simply to feel a little toward balanced, yoga is a window for everybody. As doctors, we're learning that the future of medicine isn't just going to be about pills but about the intelligent blend of ancient wisdom and modern science. Yoga is the perfect example.
