Use Yoga for Controlling Cholesterol

While the results are not guaranteed, yoga has many different techniques and postures that may help you reduce your cholesterol if practiced on a regular basis. These techniques stretch and massage the abdominal muscles and organs. This helps stimulate and improve the functioning of these organs, and ultimately, works to reduce your overall cholesterol levels. Try practicing one or two of these techniques, once or twice a week, to control and balance your cholesterol levels. Always consult your doctor before using these techniques.

Steps

Practicing Kapal Bhati Pranayama

1. Sit in comfortable position. On a mat or a blanket, sit comfortably with your back and neck straight. With your palms open to the sky, place your hands on your knees. Then, take a deep breath in.
   • Kapal Bhati Pranayama literally translates as “the shining forehead.” When practiced regularly, Kapal Bhati Pranayama can increase your metabolic rate, which can help you reduce and control your weight. It also stimulates the abdominal organs, and it can improve the functioning of your digestive tract.
2. Exhale and pull your stomach in. As you exhale, pull your navel in toward your spine. You may keep your right hand on your stomach to feel your abdominal muscles contracting. Don’t over exert yourself; pull your navel in as much as you can.
   • The exhalation technique is active and forceful. Try throwing out your breath by using your abdominal muscles to forcefully push out your breath.
3. Relax your navel and abdomen. As you relax your navel and abdomen, your body will naturally inhale. Repeat this process 20 times to complete one round of Kapal Bhati Pranayama.
   • Two to three rounds of Pranayama is sufficient.
   • Remember to keep your awareness on breathing out.

Performing the Shalabhasana

1. Lie facedown on the floor. Your arms should be close to your sides with your palms flat on the mat. Your forehead should be touching the ground, and your eyes should be facing the mat.
   • Shalabhasana, also known as the locust pose, stretches the abdominal muscles and stimulates the abdominal organs. If practiced regularly, it can enhance liver functionality, reduce excess fat around the hips, waist, thighs, and abdominal area, and thus, help you keep your cholesterol under control.
2. Raise your right leg. While you are breathing in, raise your right leg. Keep your right leg straight and do not twist your hip. Hold for two to three seconds and keep breathing. While you are exhaling, bring your right leg down.
   • Repeat this process with your left leg.
3. Lift both legs. As you are breathing in, lift both legs. Lift your legs as high up as possible, and keep your knees straight. Hold this position for three seconds. While breathing out, bring your legs down. Relax your body and rest.
   • Use the leverage from your arms and hands to hold this position.
   • Repeat this process two more times for a total of three rounds.

Doing the Sarvangasana Pose

1. Lie on your back. On a mat, lie on your back with your hands by your side. Make sure your back is flat against the floor.
   • The Sarvangasana pose, also known as the shoulder stand, helps stimulate the abdominal organs and can improve digestion. It also stimulates the thyroid and parathyroid glands, and helps to normalize their functions.
2. Slowly raise both legs. Then, in one movement, lift your buttocks, hips, and back up off of the ground. Use your elbows and hands to support your back. Your elbows and upper arms should be flat against the floor in order for your hands to support your back.
3. Move your elbows closer toward each other. Also, move your hands closer to your shoulder blades. Keep your legs and spine straight by pressing your elbows down into the floor and your hands into your back.
   • Support your weight with your shoulder and upper arms, and not your head and neck.
4. Keep your legs tight and firm. Then, lift your heels higher as if you are putting your feet flat on the ceiling. Bring your big toes straight over your nose and head, and point your toes up. Press your sternum, i.e., your chest, toward your chin.
   • Try not to press your neck into the floor. Your neck muscles should be kept strong with a slight tightening of the muscles. If you feel any strain in your neck, come out of the posture.
   • Hold the posture. While holding the posture, keep breathing deeply. Hold the posture for 30 to 60 seconds, or until you are comfortable. Keep your body tight and straight. Do not allow it to shake or sway.
5. Lower your knees to your forehead. With your palms facing down, bring your hands to the floor. Slowly bring your spine down, i.e., vertebrae by vertebrae, without lifting your head. Then, lower your legs to the floor to come out of the position.
   • Rest for a maximum of 60 seconds, and repeat.

Practicing the Ardha Matsyendrasana

1. Sit with your back straight. On a mat, sit with your legs straight out in front of you. Your feet and legs should be close together. Also, make sure your back and neck are straight.
   • Ardha Matsyendrasana, also known as a sitting half-spinal twist, massages the abdominal organs, such as the pancreas, kidneys, liver, stomach, small intestines, and gall bladder. It helps eliminate toxins and stimulates digestion.
2. Bend your left leg. Then, place the heel of your left foot underneath your right leg and beside your right hip. Also, put your right leg over your left knee. Place your left hand on the right knee and your right hand behind you.
3. Twist your waist. While keeping your spine erect, twist your waist, shoulders, and neck to the right. Look over your right shoulder. Hold this position for at least 10 seconds while breathing in and out.
4. Release your right hand. While breathing out, release your right hand, i.e., the hand behind you, first. Then, release your waist, chest, and neck in that order. Sit up straight, but relaxed.
   • Repeat steps two through four for the opposite side.

Trying the Ayurvedic Diet

1. Add more astringent foods to your diet. To lower your cholesterol naturally, as well as keep your metabolism balanced, add more astringent foods to your diet. Astringent foods are foods such as dried beans, i.e., lentils and garbanzo beans, broccoli, cabbage, cauliflower, apples, and pears.
2. Eat bitter foods. Bitter foods will also help you keep your cholesterol in balance. Add bitter foods, such as leafy greens, i.e., spinach, chard, mustard greens, and kale, to your diet. These greens help cleanse the bowel, which prevents bad cholesterol from accumulating in the body.
3. Avoid salty, sweet, and sour foods. Try to avoid sweet grains, like wheat, pasta, rice, bread, and sweet milk products. Replace these sweet grains with healthier grains, like barley, oats, and quinoa. Also, limit your intake of sour foods, such as yogurt, cheese, tomatoes, vinegar, and lemons.
   • Try to avoid fried foods, junk food, and sugary candy and sweets, as well.

Warnings

• If you have any medical conditions, for example, disc diseases, fragile arteries, heart or lung disease, very high or low blood pressure, or are pregnant, consult your doctor before practicing any yoga techniques.

Sources and Citations

See also

• Do Yoga at Your Computer
• Take a Yoga Break at Work
• Do Office Yoga
• Do Chair Yoga for Beginners
• Do a Chair Pose in Yoga
• Exercise Yoga Breathing
• Become a Prenatal Yoga Teacher
• Do the Standard Forward Bend in Yoga
• Kneel Comfortably
• Do Five Pointed Star Pose in Yoga

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