Introduction
Cholesterol plays an important role in building healthy cells and making vitamins and hormones in the body. However, excess cholesterol is harmful. Because it can cause heart diseases. High levels of low-density lipoprotein (LDL) cholesterol, which we know as bad cholesterol. Which can be a major cause of heart disease. Bad cholesterol levels can be controlled with a healthy diet and physical exercise.
Yoga practice, healthy diet, helps in controlling the level of bad cholesterol. Yoga Day Discussion Water should be ensured as it helps in both physical and mental health.
Here are some yoga poses that help in controlling bad cholesterol levels.
1. Kapalbhati
This simple pranayama also reduces obesity by helping to control bad call picking. This includes controlling breathing techniques. Kapalbhati promotes mental health by reducing stress. Kapala means forehead and Bhati means shine.
It improves the functioning of the digestive system by stimulating the abdominal organs. Sit up straight and take a deep breath and pull in the stomach and exhale forcefully.
How to do
1. Sit comfortably with your back straight and your hands on your knees with your palms open towards the sky.
2. Take a deep breath as you exhale, pulling your navel towards your spine as far as you can comfortably.
3. Place your right hand on your stomach to feel the contraction of the abdominal muscles.
4. As you relax in the navel and OT, the breath automatically moves into your lungs.
5. Take 20 breaths to complete one round of Kapalbhati.
6. After completing the rounds, close your eyes and relax and observe the enhancements in your body.
7. Two to three more rounds of Kapalbhati should be done.
Read More 7 Simple And Effective Yoga Asanas To Reduce Extra Body Fat
2. Chakrasana
Chakrasana is also known as Will Pose or Urdhwa Dhanurasana. These yogasanas help in relieving constipation by improving the functioning of the abdominal organs. It is also helpful in liver function. And helps to get rid of excess fat and cholesterol.
Chakrasana also helps to stimulate the thyroid and pituitary glands. And also increases metabolism. While performing this asana, the entire body is in an elevated position and the feet should be kept on the ground.
How to do
1. Stand straight with your feet slightly apart.
2.Keep your palms on your lower back and bring your range slightly.
3. Exhale and arch your trunk back to support your body weight with your thighs.
4. Gently stretch your arms above your head as you lean back.
5. Bend your palms until they touch the floor behind you.
6. Straighten your palms immediately to support your body and avoid falling.
7. Your body should be formed into an arch.
8. Hold your position for a few seconds with equal confidence.
Read More Top 7 Yoga Poses To Add To Your Daily Routine For Fitness
3. Shalabhasana
Shalabhasana or Locust Pose is a yoga pose that involves simply bending your spine. This asana stimulates the abdominal organs by strengthening the back shoulders and arms while pulling in the stomach. And helps improve digestion.
Lie on your stomach with your chin touching the floor and inhale and lift your legs, head, chest and arms off the floor. Press your chest forward and squeeze your legs and hips.
How to do
1.Sleep with feet and hands together on stomach and keep your feet elevated.
2. Place your hands under your body or at your sides depending on which of these two positions you feel most comfortable in, and keep your arms firmly facing down.
3. Stretch the chin forward slightly and keep the chin flat on the floor throughout the practice of this yoga asana.
4. Gently close the eyes and relax the whole body and take deep breaths.
5. Slowly lift the leg as high as possible without straining. Do not bend your knees. Keep the legs straight and together.
6. Press the hands on the floor and press the lower back muscles to bring the legs into the engaged position.
7. Hold this position as long as is comfortable without putting undue strain on your upper body.
8.. Exhale and gently lower your feet to the floor. Returning to the starting point, relax the whole body and turn the head to one side.
9. Allow heart rate and breathing to return to normal.
Read More 11 Effective Yoga Asanas That Will Help You Manage Cardiac Health
4. Sarvangasana
Sarvangasana is one such yoga pose that requires body balance on the shoulders. You are also called the Queen of Asanas. This asana is used to reduce bad cholesterol. If you have hernia thyroid or heart related problem then this yoga asana should be avoided. Lift your legs and hips straight off the floor and move across India to the head and corners. Keep your legs straight and steady as long as possible.
How to do
1. Lie flat on your back with your legs close together and inhale your Anavati.
2. Take a deep breath and inhale and lift your legs up until your legs look up, lengthening your legs over your torso.
3. Place your palms up and prepare to raise your torso by placing your hands under your hips with your hands under you.
4. Gently lift your torso until you rest on your shoulders.
5. Now bend your arms at the elbows and place your hands on your back to support yourself and raise your legs over your head.
6. Slowly straighten your back and keep your knees tight. Now position your calf muscles and maintain this position.
7. To relax, lower your legs until they are at a 45 degree angle above your head. Lower yourself to the floor and relax gently.
5. Paschimottanasana
It is a very beneficial yoga asana that reduces obesity by stimulating the liver and kidneys and helps in getting rid of excess belly fat. Sit with your legs straight and then try to touch your nose with your knees without lifting your legs or bending your knees while slowly exhaling and bending forward.
How to do
1. Sit up straight and spread your legs in front of you.
2. Inhale and spread over your head.
3. Exhale and bend your torso forward from the waist.
4. Simultaneously lower your outstretched arms and grasp your fingers.
5. Bend down further closing the gap between your chest and thighs.
6. Try to keep your forehead on your feet and hold this mudra for about 30 seconds while breathing evenly.
7. Inhale and lift your torso up to your head. Put your hands down and relax.
Conclusion
In the above session, we have told you five yoga poses, by practicing them regularly, you can reduce the cholesterol in your body and control the level of bad cholesterol. But along with this you also need to eat nutritious food. Good cholesterol plays an important role in building healthy cells in your body, as well as making vitamins and hormones. High levels of low-density lipoprotein (LDL) cholesterol are also known as bad cholesterol.
