4 Yoga Asanas To Help You Lower High Cholesterol

Elevated cholesterol levels pose a substantial risk for heart disease and various cardiovascular issues. While medications can be effective in cholesterol management, integrating yoga into your daily regimen can serve as a complementary strategy to enhance cardiovascular well-being. Yoga not only alleviates stress but also enhances blood circulation and fosters a more health-conscious lifestyle.

High cholesterol is a prevalent and significant health concern that affects millions of people worldwide. Cholesterol, a waxy, fat-like substance found in the cells of our bodies, is essential for various bodily functions. However, when levels of cholesterol in the bloodstream become elevated, it can pose a serious risk to our health. In this discussion, we will explore the causes, consequences, and management of high cholesterol, shedding light on the importance of understanding and addressing this common health issue.

# Trikonasana (Triangle Pose)

- Inhale and take a step back with your right foot, about 3 to 4 feet behind your left foot. Both feet should be parallel to each other and aligned with the short edges of your mat.

- Rotate your right foot to the right, approximately 90 degrees, so your right heel is in line with your left heel. Ensure your feet are firmly grounded.

- Exhale and raise your arms parallel to the ground, in line with your shoulders, with your palms facing down. Your arms should be straight, and you should be forming a straight line from your left fingertips to your right ones.

- Inhale and shift your torso to the left over your left leg, leading with your hips. Keep your spine straight as you bend at the waist.

- Exhale and lower your left hand down to your left shin, ankle, or the floor on the outside of your left foot. Your right arm should be extended vertically toward the ceiling, in line with your left arm.

- Turn your head to gaze at your right thumb, keeping your neck in line with your spine. If this strains your neck, you can also look straight ahead or down at the floor.

- Maintain this position, feeling the stretch along your left side and the engagement of your core muscles. Breathe deeply and comfortably while holding the pose for 30 seconds to 1 minute.

- To exit the pose, inhale as you engage your core muscles, press into your feet, and slowly return to an upright position. Your arms should remain extended.

- Step your feet back together at the top of your mat, then repeat the entire sequence on the opposite side, stepping your left foot back and performing the pose to the right.

# Ardha Matsyendrasana (Half Lord of the Fishes Pose)

- Begin in a seated position on your yoga mat with your legs extended straight in front of you.

- Bend your knees and place your feet flat on the floor. Bring your heels as close to your sitting bones as comfortably possible.

- Slide your left foot under your right leg, placing it on the outside of your right hip. The sole of your left foot should be flat on the ground.

- Cross your right leg over your left knee. Your right foot should be flat on the floor, with the outside of your right ankle resting on the outside of your left knee.

- Inhale and lengthen your spine. Raise your right arm straight up towards the ceiling to create length in your spine.

- Exhale and twist your torso to the right, bringing your right elbow to the outside of your left knee. Keep your spine tall and your shoulders relaxed. Use your left hand to support your spine by placing it on the floor behind you.

- Turn your head to the right and gaze over your right shoulder. Keep your neck in line with your spine.

- Take deep and steady breaths as you hold the twist for about 20-30 seconds to start. You can gradually increase the duration as you become more comfortable in the pose.

- To release the pose, inhale, and slowly unwind your torso from the twist. Extend your legs in front of you, straightening them.

- Return to the starting position with both legs extended. Then, repeat the entire sequence on the other side, placing your right foot under your left leg and twisting to the left.

# Setu Bandha Sarvangasana (Bridge Pose)

- Begin by lying on your back on a yoga mat. Keep your arms alongside your body, with your palms facing down. Bend your knees so that your feet are flat on the mat, hip-width apart.

- Ensure that your feet are parallel to each other and close to your sitting bones (but not touching them). Your heels should be directly under your knees.

- Inhale deeply. As you exhale, press through your feet and engage your core muscles to lift your hips off the ground. Your weight should be evenly distributed between your feet, shoulders, and arms.

- Continue to lift your hips until your thighs are roughly parallel to the ground. Your body should form a straight line from your shoulders to your knees.

- If comfortable, you can interlock your fingers beneath your body, rolling your shoulders underneath you to create more lift in your chest. Alternatively, you can keep your arms flat on the ground with your palms facing down.

- Roll your shoulders back and down to open your chest, allowing your breastbone to move toward your chin. Keep your neck in a neutral position, and avoid tucking or straining it.

- Squeeze your glutes (buttocks) gently to support the lift of your hips.

- Hold Bridge Pose for 30 seconds to 1 minute, breathing deeply and steadily. Keep your thighs parallel and engage your core muscles throughout the pose.

- To come out of the pose, exhale, release your hands (if interlocked), and slowly roll your spine down to the mat, one vertebra at a time. Your hips should be the last to touch the ground.

# Ustrasana (Camel Pose)

- Begin by kneeling on your yoga mat with your knees hip-width apart. Your thighs should be perpendicular to the mat, and your feet should be pointing straight back. Your shins and the tops of your feet should be flat on the mat.

- Place your hands on your lower back, with your fingers pointing downward. Your palms should rest on your sacrum (the triangular bone at the base of your spine). Fingers can point either up or down, depending on your comfort.

- Inhale deeply and engage your core muscles to support your lower back. This will help protect your lower back as you move into the backbend.

- As you exhale, begin to tilt your pelvis forward, arching your spine backward. Start to lean back, but keep your chin tucked to your chest initially to protect your neck.

- Continue to move backward, and if it's comfortable, reach for your heels with your hands one at a time. You can curl your toes under for support if needed.

- Once you have a grip on your heels, push your hips forward, and allow your chest to expand. Lift your sternum upward to open your heart.

- If it's comfortable for your neck, you can slowly release your head backward, allowing it to fall gently into a relaxed position.

- Maintain the pose for 20-30 seconds, breathing deeply and evenly. Keep your thighs vertical, and don't over-arch your lower back.

- To come out of the pose, bring your hands back to your lower back for support. Tuck your chin to your chest and slowly lift your torso back up to an upright position. Release your hips to your heels.