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Hindustan Times
5 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.
Hindustan Times
21-06-2025
- Health
- Hindustan Times
Yoga expert Akshar shares 7 yoga poses to ease digestion after overeating
Jun 21, 2025 11:00 AM IST There are times when we just can't control ourselves and enjoy our favorite meal down to the last bite. While your soul might feel satisfied, your stomach might not be as happy. Eating a big meal can leave you feeling bloated, uncomfortable, or sluggish. Sure, it happens to all of us now and then, but if it becomes a habit, it can affect your digestion and even lead to weight gain and other health issues. So, what can you do about it? While it is important to be mindful of how much you eat, there is also something else that can help. Practicing gentle yoga poses after overeating (not immediately after eating) can support digestion and help you feel better. These yoga poses will keep your digestion healthy. (Adobe Stock) Benefits of yoga for digestion Yoga can really help your digestion, especially after you have eaten a big meal. Some gentle stretches and movements help your stomach and other organs work better by improving blood flow and helping food move more smoothly through your system. This can reduce bloating, gas, and that heavy, uncomfortable feeling. Yoga expert Himalayan Siddha Akshar shares a few simple poses you can try after overeating, but make sure to wait at least 30 minutes after eating. Yoga poses to do after overeating Here are 7 yoga poses to promote digestion after having a big meal: 1. Vajrasana (Thunderbolt pose) Sit on your heels with your knees together and your back straight. Rest your hands on your thighs. Breathe slowly and deeply. Stay here for 5–10 minutes. 2. Supta baddha konasana (Reclining bound angle pose) Lie down on your back. Bring the soles of your feet together and let your knees fall to the sides. Rest your hands on your belly or by your sides. Close your eyes and breathe slowly. Hold for 5–10 minutes. 3. Marjaryasana-bitilasana (Seated cat-cow pose) Sit cross-legged or on your heels. Place your hands on your knees. Inhale, arch your back, and lift your chest (cow pose). Exhale, round your spine, and tuck your chin (cat pose). Repeat for 1–2 minutes, slowly moving with your breath. 4. Samasthiti (Mountain pose) Stand tall with your feet together and arms by your side. Spread your toes slightly and balance your weight evenly. Inhale deeply, lifting your chest and lengthening your spine. Breathe calmly for 1–2 minutes. 5. Urdhva prasarita padasana (Upward extended feet pose) Lie on your back with your arms by your sides. Slowly lift both legs up toward the ceiling. Keep them straight if you can, or slightly bent if needed. Hold for 30 seconds to 1 minute, breathing slowly. This yoga pose can support blood circulation.(Adobe Stock) 6. Balasana (Child's pose) Kneel down, then bring your big toes together and knees apart. Bend forward, resting your upper body on the floor (or on a pillow if it is more comfortable). Stretch your arms forward or keep them by your sides. Stay here for a few minutes, breathing deeply. 7. Ananda balasana (Happy baby pose) Lie on your back and bend your knees toward your chest. Hold the outer edges of your feet with your hands. Gently pull your knees toward the floor, keeping your ankles over your knees. Stay here for about 1–2 minutes. Catch every big hit, every wicket with Crick-it, a one stop destination for Live Scores, Match Stats, Quizzes, Polls & much more. Explore now!. Catch your daily dose of Fashion, Taylor Swift, Health, Festivals, Travel, Relationship, Recipe and all the other Latest Lifestyle News on Hindustan Times Website and APPs.
