Reviewed By: Pramod Kerkar, MD, FFARCSI

The current lifestyle and the excessive consumption of processed foods have led the demographic into the pit of high cholesterol troubles. Quite a common aliment these days, it is not just the apparent effects, but it is the recurring ailments that follow this little trouble that should be spared a glance. As a measure to control the worsening situation of high cholesterol, a regular form of exercise is highly recommended to people of all ages. As we delve into the exercises which are good for patients of high cholesterol, one of the most scientific and effective forms of exercises that surface is the regular practice of yoga poses. Among the most effective yoga poses for high cholesterol treatment, the yoga poses listed below are bound to show eminent results if practiced on a regular basis:

Yoga Poses for Treating High Cholesterol

Yoga Poses for Treating High Cholesterol

Chakrasana or Wheel Pose for Treating High Cholesterol

Known to be boon for the digestive system, Chakrasana or Wheel Pose not only massages the abdominal organs and aids digestion but alleviates constipation too. The stretching involved in Chakrasana improves liver function and therefore this pose is among the yoga poses, which help flush out excess cholesterol and treats high cholesterol levels.

How to do Chakrasana or Wheel Pose?

Lie flat on the back with your knees bent and the feet hip width apart. Now place the hands behind the shoulders making sure the fingers are open and pointing towards the shoulders. Once comfortable in this pose, try to balance the weight on your limbs and lift the rest of your body from the floor, stretching it up. Hold the pose for a minute and then slowly return to lying on your back.

Shalabhasana or Locust Pose for Treating High Cholesterol

The simplicity of this yoga pose by no means reduces the effectiveness it has on the human body and therefore Shalabhasana or Locust Pose is among the most effective yoga poses for reducing increased cholesterol. The locust pose is ideal for burning the fat in stomach, hips, waist and thighs, in addition to stimulating the abdominal organs. The reason that this yoga pose is suited for the high cholesterol treatment is not only because it burns the fat, but also because of the fact that this pose facilitates regular bowel movements which help manage constipation and lower the cholesterol levels.

How to do Shalabhasana or Locust Pose?

Lie on the belly with the arms along the torso. Now as you inhale, lift your head, upper torso, arms and legs and rest on your belly, lower ribs and front pelvis. Stretch the lift as much as possible while holding your buttocks tight. Look forward or slightly upwards and stay in this position for 30 seconds to 1 minute and then release with exhalation. Repeat 1 or 2 times more for managing high cholesterol.

Sarvangasana or Shoulder Stand for High Cholesterol Treatment

Basically known to empower the endocrine system, this yoga pose stimulates the abdominal organs and aids in improving digestion too. It is these benefits of Sarvangasana or Shoulder Stand yoga pose that makes it ideal for high cholesterol treatment.

How to do Sarvangasana or Shoulder Stand?

Lie down on the back with the arms by your sides, then fold the legs making the feet rest on the floor, and as you exhale move the feet away from the floor by drawing your thighs into your torso. Continue lifting by curling the pelvis with the support of your bent arms and elbows and raise the back torso from the floor as your knees reach your face. Raise the pelvis to the extent that the torso becomes somewhat perpendicular to the floor. Now inhale and lift the bent knees up to the ceiling. In the final pose, the forehead should be parallel to the floor, whereas the chin should be perpendicular. Stay in this position for 30 seconds and slowly come back to the original position. This yoga pose is very effective in lowering the elevated cholesterol levels.

Paschimottanasana or Two Legged Forward Bend for Elevated Cholesterol:

This yoga pose can be performed while sitting or while standing; and in both the forms it is known to display exceptional results in relieving patients of excess fat in the abdominal region and reducing obesity. Among the additional benefits of Paschimottanasana or Two Legged Forward Bend yoga pose, it helps stimulate the liver and the kidneys along with managing hypercholesterolemia.

How to do Paschimottanasana or Two Legged Forward Bend?

Sit as your legs are stretching forward infront of you and your head, neck and spine are erect. Now place the palms on the respective knees and bend your head and trunk slowly forward to catch the toes. Try to touch your head to the knees and bend the arm to try to touch the floor. Stay in the posture for a few seconds and then slowly return to the initial position. This yoga pose is beneficial in treating hypercholesterolemia.

Ardha Matsyendrasana or Sitting Half Spinal Twist for Treating High Cholesterol

Another one of the highly effective yoga poses for lowering cholesterol levels, this pose aids better digestion and improves the liver function as well as massage the abdominal organs.

How to do Ardha Matsyendrasana or Sitting Half Spinal Twist?

Sit with legs straight and the body relaxed. Now place the sole of the right foot flat on the floor outside of the left knee. Bend the left leg and lay the left heel beside the right buttock. Keeping the spine straight and relaxed, bring the left arm to the outside of the right knee and grasp the right ankle. Now, turn the upper body as far as possible to the right, place the right arm across the back and look over the right shoulder. Hold the pose for a few breaths and then return to the normal pose. This yoga pose is very effective in treatment of high cholesterol.

Pranayama for High Cholesterol

This is a branch of yoga which deals specifically in breathing exercises and it is only through these breathing exercises of yoga, which show miraculous results in patients. Some of the breathing exercises suitable for high cholesterol patients include.

Kapalbhati Pranayama for Treating High Cholesterol

This unique form of exercise increases the metabolic rate to burn the fat faster, as well as stimulate the abdominal organs.

How to do Kapalbhati Pranayama

Sit comfortably with the spine erect, and place your hands on the knees. Take a deep breath and as you exhale, pull your stomach in towards the spine. As you relax the breath flows automatically into the lungs. Take 20 such breaths continuously to complete 1 round of kapalbhati.

Nadi Shodhan Pranayama for Treating High Cholesterol

This alternate nostril breathing technique is known to clear out the channels of energy within the human body and therefore release stress and tension. This yoga exercise is also extremely helpful in boosting the metabolic rate and regulating the cholesterol levels through yoga.

How to do Nadi Shodhan Pranayama?

Sit comfortably with your spine erect and shoulders relaxed. Place the left hand on the left knee. Take the right hand and place the thumb on the right nostril and the ring finger and the little finger over the left nostril to facilitate the opening and closing of the nostrils. Press your thumb down on the right nostril and breathe out gently through the left nostril. Now breathe in from the left nostril and then press the left nostril gently with the ring finger and little finger. Removing the right thumb from the right nostril, breathe out from the right. Breathe in from the right nostril and exhale from the left. This marks the completion of 1 round of this exercise. Complete 9 such rounds and see the difference in your high cholesterol levels.

Also Read:

Pramod Kerkar

Written, Edited or Reviewed By:

, MD,FFARCSI

Pain Assist Inc.

Last Modified On: December 4, 2018

This article does not provide medical advice. See disclaimer

Sign Up for Our Newsletter

We'll help you live each day to the healthiest