5 Yoga Poses That Can Help Lower Cholesterol

High cholesterol is a primary factor for coronary artery disease (CAD), the leading cause in the United States and many European countries. Thankfully, today’s medical technology has developed several treatments that can help treat this condition and prevent complications.

Regular exercise is one of the first lines of defense against high cholesterol. One recommended workout for lowering the condition is yoga. In fact, many studies have reported that yoga can reduce total cholesterol and low-density lipoprotein(LDL), or bad cholesterol, levels while retaining high-density lipoprotein (HDL), or good cholesterol levels.

How Does Yoga Help Lower Cholesterol?

Experts explained that yoga can be considered an aerobics and resistance exercise. Such workouts have a cholesterol-lowering mechanism like those of cholesterol medicines due to their anti-inflammatory effects.

These anti-inflammatory effects then help reduce LDL, which research has shown is reportedly associated with inflammation and infection. Experts also explained that these properties can increase good cholesterol levels.

Additionally, research has reported that Vinyasa yoga’s energy expenditure is similar to moderate to intense physical activities. Such exercises are found to lower stress, improve mood, reduce depression, lower resting blood pressure and heart rate, and manage weight.

More specifically, here are yoga poses that can help lower cholesterol levels:

Tadasana

The Tadasana posture is similar to a tree or a vast mountain, which is why it’s also called the palm tree stance or Mountain pose. A medical expert said this pose helps improve posture and digestion, indirectly contributing to cholesterol control.

Here’s how to do it:

1. Stand upright with feet 2 inches apart
2. Breathe in, lift arms to shoulder height
3. Lock fingers, rotate wrists outwards
4. Lift hands to head, inhale, rise on toes
5. Hold position, balance on toes
6. Release fingers, exhale, lower heels
7. Lower arms, return to start

Trikonasana

Like Tadasana, Trikonasana is another standing posture. Its name literally means “three corners” because it’s similar to a triangle formed by the upper limbs, torso, and lower limbs. This stance stretches the sides of the body, which is believed to improve digestion and, therefore, lower cholesterol levels.

Here’s how to do it:

1. Start in the Tadasana position with feet together.
2. Step feet apart, about 3 to 4 feet.
3. Turn your feet with your right foot out 90 degrees and your left foot in slightly.
4. Extend arms to the sides, parallel to the floor.
5. Bend to the side. Over the right leg, left hip out.
6. Tilt arms. Right hand down, left arm up.
7. Hold the pose for at least 30 seconds or so as long as you’re comfortable.
8. Return to start while inhaling.
9. Repeat on the other side.

Paschimottanasana

Paschimottanasana is a sitting pose that involves forward bending motion that can also stimulate digestion. When folding forward, the abdomen compresses against the thighs, which massages the digestive organs. This increases blood circulation to these organs, which enhances the functions and, therefore, can contribute to cholesterol management.

Here’s how to do it:

1. Start seated with legs extended straight in front.
2. Inhale and stretch your arms overhead.
3. Exhale and bend forward to reach toward your feet.
4. Hold feet by gripping toes, ankles, or shins.
5. Maintain pose and hold for a few breaths.
6. Inhale and rise by lifting the torso and arms up.
7. Relax and return to the seated position.

Bhujangasana

Bhujangasana is a back-bending pose that looks like a cobra with its hood raised, which is why it’s often called the “cobra pose.” Like Paschimottanasana, It also helps lower cholesterol levels by stimulating the abdominal organs, particularly the liver.

Here’s how to do it:

1. Lie face down on the floor while extending your legs
2. Place hands under shoulders, elbows close to body
3. Inhale and lift the chest off the floor using back muscles
4. Keep elbows slightly bent, shoulders away from ears
5. Hold the pose, look forward or slightly up
6. Exhale and gently lower chest to the floor
7. Relax in the starting position

Ardha Matsyendrasana

Ardha Matsyendrasana is another seated pose that also enhances digestive efficiency by massaging the abdominal organs. Its twisting motion also helps detoxify the body and improve circulation, resulting in better regulation of cholesterol levels.

Here’s how to do it:

1. Sit with legs extended forward
2. Bend right knee, step right foot over left leg
3. Bend left knee, bring left foot near right buttock
4. Place right hand behind you, near your spine
5. Inhale, lift left arm, then exhale and twist right, hooking left elbow outside right knee
6. Look over right shoulder, keep spine straight
7. Hold the pose, breathe deeply
8. Release twist, return to start position
9. Repeat on the other side

Final Thoughts

Yoga has shown promising results to lower cholesterol levels in many scientific studies. Despite this, note that the medical community acknowledges the need for further research and clinical trials to conclusively establish such effects. For more professional medical advice, directly ask your primary care provider.