Latest news with #Paschimottanasana
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
4 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.
Time of India
21-06-2025
- Entertainment
- Time of India
Aasif Sheikh and Geetanjali Mishra on how Yoga changed the lives of these actors
Yoga has long been a source of balance and healing for many, offering a path to physical, emotional, and mental well-being. On this International Yoga Day, artists share how this ancient practice has positively impacted their lives, hoping to inspire others to embrace its benefits. These include Geetanjali Mishra (Rajesh from Happu Ki Ultan Paltan) and Aasif Sheikh (Vibhuti Narayan Mishra from Bhabiji Ghar Par Hai). Geetanjali Mishra, who plays Rajesh in Happu Ki Ultan Paltan, shares, "Yoga has been a transformative force in my life, especially during emotionally trying times. I used to battle stress-induced overeating, particularly after demanding shooting schedules. Introducing Paschimottanasana (Seated Forward Bend) into my routine helped soothe my nervous system and curb emotional cravings. Another go-to for me is Nadi Shodhana Pranayama (Alternate Nostril Breathing), which acts like a reset button, instantly calming and grounding. These practices have brought mindfulness into my life, helping me become more attuned to my body and emotions. To me, yoga is more than just physical exercise; it's a powerful form of therapy that nurtures inner well-being." Aasif Sheikh, who portrays Vibhuti Narayan Mishra in Bhabiji Ghar Par Hai, adds, "In our line of work, mental and emotional balance is as important as physical fitness. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like 5 Dividend Stocks With Strong Ratings Seeking Alpha Read Now Undo Yoga has been my anchor in this fast-paced world. Vrikshasana (Tree Pose) helps me stay grounded amidst the chaos, especially during long shoots. Bhujangasana (Cobra Pose) has strengthened my posture and boosted my energy; it's my daily power-up. I never skip Anulom Vilom, even while travelling; I practice it during my hour-long commute to shoots. It clears my mind and keeps me stress-free. After meals, I sit in Vajrasana for ten minutes to aid digestion; it's incredibly effective. These simple practices have made me calmer, sharper, and more emotionally resilient. For me, yoga is my silent strength, both on and off the screen." Bhabiji Ghar Pe Hain! actor Aasif Sheikh says, "An ideal Budget is one that doesn't burn a hole in a common man's pocket."
India.com
21-06-2025
- Health
- India.com
International Yoga Day 2025: Try These Easy 1-Minute Yoga Asanas If You Have A Busy Schedule
photoDetails english 2919346 On International Yoga Day 2025, take a step toward better health. Do you have packed schedules but you want to take a step towards your better health and well being? Start with these eight easy yoga asanas that take just one minute each and can be practiced anywhere, anytime. Whether you're working from home, traveling, or in the middle of a hectic day, these 1-minute yoga asanas offer a simple yet effective way to stay balanced and healthy. Updated:Jun 21, 2025, 09:38 AM IST Balasana (Childpose) 1 / 9 Benefit- It calms the nervous system, eases lower back tension, and promotes a deep sense of relaxation and emotional release. How to do it- Kneel on the mat and sit back on your heels. Fold your torso forward while extending your arms in front. Now rest your forehead on the floor and breathe slowly. Paschimottanasana (Seated Forward Asana) 2 / 9 Benefit- This asana will stretch the entire back of the body, aids digestion, and helps soothe anxiety and mild depression. How to do it- Sit with legs extended straight in front of you. Inhale and raise your arms upward. Exhale and bend forward, reaching toward your feet or ankles. Malasana (Yogic Squat) 3 / 9 Benefit- This asana will open up the hips and it improves mobility in the lower body, and stimulates the digestive system and pelvic organs. How to do it- Stand with your feet slightly wider than hip-width apart. Lower into a deep squat, keeping heels on the floor. Bring palms together at the chest and gently press knees outward with elbows. Vrksasana (Tree Pose) 4 / 9 Benefit- This pose enhances concentration and body awareness while strengthening the legs, ankles, and core, helping cultivate inner focus and stability. How to do it- Stand on one leg and place the other foot on your inner calf or thigh (avoid the knee). Bring your palms together in prayer or lift your arms overhead. Maintain balance and breathe steadily, then switch sides. Setu Bandha Sarvangasana (Bridge Pose) 5 / 9 Benefit- This strengthens the back, glutes, and thighs, stimulates the lungs and thyroid, and helps reduce mild anxiety, fatigue, and menstrual discomfort. How to do it- Lie on your back with knees bent and feet hip-width apart. Press your feet into the ground and lift your hips upward. Clasp your hands beneath your back or rest arms flat on the floor. Virabhadrasana (Warrior Pose) 6 / 9 Benefit- This asana will build strength and endurance in the legs and arms, opens the chest and hips, and boosts confidence and willpower. How to do it- Step one foot back and bend your front knee into a lunge. Turn the back foot slightly outward and square your hips forward. Raise arms overhead with palms facing or touching. Pawanmuktasana (Wind Relieving Pose) 7 / 9 This pose massages the abdominal organs, relieves gas and bloating, supports healthy digestion, and helps ease tension in the lower back. How to do it- Lie on your back and draw one or both knees toward your chest. Hug your knees with your arms. Optionally lift your head toward the knees and breathe deeply. Uttanasana (Standing Forward Bend) 8 / 9 Benefit- This asana will lengthen the spine and hamstrings, improves blood circulation to the brain, and helps release stress and fatigue. How to do it- Stand tall, inhale and stretch your arms upward. Exhale and bend forward from the hips. Let your head hang freely and hands touch the floor or shins. 1-Minute Yoga Asanas 9 / 9 (This article is meant for informational purposes only and must not be considered a substitute for advice provided by qualified medical professionals.)
India.com
20-06-2025
- Health
- India.com
International Yoga Day 2025: Yoga For Stress, Anger, And Anxiety
In today's fast-paced, high-pressure world, emotional struggles like stress, anger, and anxiety have become increasingly common. While therapy and medication can play essential roles in mental health care, many individuals are turning to holistic practices such as yoga to help manage these emotional challenges naturally. With its deep-rooted traditions and growing scientific support, yoga offers powerful tools for restoring emotional balance and building resilience. Understanding the Emotional Storm: Stress, Anger, and Anxiety Stress is the body's response to a perceived threat or demand. Chronic stress can lead to physical and mental health problems. Anger is a natural emotion but, when unmanaged, can become destructive—damaging relationships, focus, and overall well-being. Anxiety often involves excessive worry or fear that interferes with daily life, leading to restlessness, fatigue, and even panic attacks. Yoga addresses all three of these emotional states by integrating the body, breath, and mind, providing a toolkit for emotional regulation and mental clarity. 1. Activates the Relaxation Response Yoga practices such as deep breathing (pranayama) and restorative poses activate the parasympathetic nervous system—the body's "rest and digest" mode—helping reduce cortisol (the stress hormone) and promote calmness. 2. Builds Mindfulness and Self-Awareness Yoga teaches us to observe without judgment, which is crucial in understanding our emotional triggers. With regular practice, you can learn to respond thoughtfully rather than react impulsively to stressful situations or anger-inducing moments. 3. Enhances Emotional Resilience The discipline and focus cultivated through yoga foster emotional strength and mental clarity, equipping practitioners to face challenges with greater patience and equanimity. Yoga Poses for Emotional Balance Here are some yoga postures particularly effective for stress, anger, and anxiety relief: 1. Child's Pose (Balasana) Promotes feelings of safety and surrender. Helps release tension from the back and shoulders. 2. Cat-Cow Stretch (Marjaryasana-Bitilasana) Connects breath with movement to soothe the nervous system. Relieves built-up emotional tension in the spine. 3. Legs-Up-the-Wall Pose (Viparita Karani) Calms the nervous system and supports circulation. Ideal for ending a stressful day or managing anxiety. 4. Seated Forward Bend (Paschimottanasana) Encourages introspection and stillness. Reduces irritability and helps quiet the mind. 5. Corpse Pose (Savasana) A final relaxation pose that helps integrate the benefits of practice. Deeply calming and grounding. Breathing Techniques (Pranayama) 1. Alternate Nostril Breathing (Nadi Shodhana) Balances both hemispheres of the brain. Excellent for clearing mental clutter and calming anxiety. 2. Ocean Breath (Ujjayi Pranayama) A soothing, audible breath that helps anchor attention. Promotes a sense of inner stability and calm. 3. Bee Breath (Bhramari) Uses sound vibration to calm the mind and reduce anger. Helps in managing irritability and frustration. Meditation and Mindfulness in Yoga Meditation, a core part of yoga, trains the mind to stay present and centered. Mindful practices reduce overthinking and help break the cycle of anxiety and reactive anger. A simple practice: Sit quietly, focus on your breath, and observe each inhalation and exhalation. If the mind wanders, gently bring it back to the breath. Even 5–10 minutes a day can significantly improve emotional well-being over time. Tips for Practicing Yoga for Emotional Health Start gently: Especially if you're new to yoga or feeling overwhelmed. Especially if you're new to yoga or feeling overwhelmed. Be consistent: Even short, daily sessions are more effective than occasional long ones. Even short, daily sessions are more effective than occasional long ones. Seek guidance : A certified yoga instructor can help tailor the practice to your needs. : A certified yoga instructor can help tailor the practice to your needs. Combine with lifestyle changes: Healthy sleep, diet, and social support enhance yoga's benefits. Remember, the goal isn't to never feel stressed or angry—it's to build the tools to meet those feelings with awareness, compassion, and control. Through regular practice, yoga becomes not just something you do—but a way of being.
