Best 5 Yoga Poses or Exercises For Cholesterol Control At Home

Best 5 Yoga Poses or Exercises For Cholesterol Control At Home

Oct 19, 2021, 10:12:42 AM Life and Styles

The science looks promising the connection between yoga and lower cholesterol levels.

Yoga lowers while curing cholesterol and its related issues such as lower stress levels. Regular practice of yoga asanas, pranayama, meditation, and a balanced diet increases HDL and lowers LDL.

One study review found that individuals who continued yoga exercise showed reductions in total cholesterol, triglycerides, and LDL.

Yoga’s Effect on Cholesterol

It is generally advised to take a balanced diet along with exercise to reduce cholesterol.

Research also mentions that by doing yoga, bad cholesterol (LDL) can be reduced, and good cholesterol (HDL) can be better. With yoga, the risks arising from high cholesterol, such as – thickening of the blood, obesity, high BP, heatstroke, can be reduced.

Several studies have examined how yoga affects other things that impact high cholesterol.

Yoga to be effective to:

  1. Decreases stress hormones that improve mood and reduce depression.
  2. Stimulates endocrine, which helps in weight loss.
  3. Increases your stamina, which reduces the ill effects of the sitting lifestyle.
  4. Stretches and massages the abdominal nerves that helps promote healthy digestion
  5. Toxins and waste materials are well removed from the body.

Some Yoga Poses for Cholesterol Control

Yoga asanas can do for reducing high cholesterol. Here are describing some yoga asanas that may help with your cholesterol levels. Talking about the benefits of yoga, all these yoga asanas can help in reducing bad cholesterol and increasing good cholesterol by strengthening the body’s metabolic process.

It would be best if you always talked to your doctor before starting new Yoga Poses for Cholesterol Control at home.

Ardha Matsyendrasana

  1. This asana massages the abdominal organs.
  2. Stimulates the liver.
  3. Helpful in relieving indigestion.

Steps to do Ardha Matsyendrasana :

  • First, lay a yoga mat and sit with the legs spread straight in front or sit in the Dandasana yoga pose.
  • Lengthen the spine.
  • Bend the right leg, place it over the left knee, and place the right foot on the ground.
  • Bend your left leg and place this lag on the ground near your right buttock.
  • Now, bring your left hand over the right foot and hold the toe of your right foot.
  • While exhaling, bend the torso as much as possible and bend the neck to focus on the right shoulder.
  • Rest your left hand on the ground and breathe normally. That is the posture of Ardha Matsyendrasana. 
  • Stay in the pose for 30-60 seconds.
  • To get out of the asana, do all the steps in the opposite order. 
  • You can do this asana along with other asanas of yoga at home.


  1. It stimulates the liver and kidneys.
  2. Helps in reducing obesity.
  3. Reduces fat around the abdomen.

Steps to do Paschimottanasana :

  • First of all, sit with your legs stretched forward on the clean yoga mat. 
  • In this position, your both knees should be straight, and the feet are adjacent to each other.
  • Keep your head, neck and spine straight.
  • Now while exhaling slowly, bend forward your torso and hold both toes with both hands. 
  • Keep in mind knees should not be bend. 
  • Now try to stay in this final position for 30 seconds and keep breathing slowly.
  • After this, take a deep breath and straighten up.


  1. Stimulates the abdominal organs.
  2. Improves digestion.
  3. Allows the endocrine system to function.
  4. Calms the nervous system.

Steps to do Balasana:

  • First of all, choose a clean and quiet place and lay the mat.
  • Now sit on the mat in the position of Vajrasana.
  • Keep both your knees close to each other.
  • Now while breathing in, raise both your hands and while exhaling, tilt your head forward. Rest the hands and head on the ground.
  • Keep your head on the ground.
  • Bring both hands near your buttocks and keep both palms towards the sky.
  • That is the final position of Balasana.
  • You should do Balasana 3 to 5 times during the initial practice.


  1. Shalabhasana stretches the abdomen.
  2. Stimulates the abdominal organs.
  3. It helps remove constipation that leads to reduced cholesterol.

Steps to do Salabhasana:

  • First of all, lie down on your stomach on a clean flat yoga mat. 
  • Keep both your legs straight and spread your toes outwards.
  • Now bring your both palms under the thighs.
  • Then keep the head and mouth straight and look towards the front.
  • After this, take a deep breath and raise your both legs above the ground. Be careful not to bend the knees.
  • Take the feet as far as possible to the maximum height.
  • Try to remain in this posture for 30 seconds.
  • At the end of the time, slowly exhale and return to your starting position by bringing the legs down.


Studies look promising the impact of yoga on cholesterol levels to help you accomplish your goals better.

Always should consult your doctor to create a personalized plan for your healthcare. Yoga is not to be used as a substitute for your medications; it is a great way to complement wellbeing.

Published by Manish Sharma

Written by Manish Sharma

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