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Hindustan Times
3 days ago
- Hindustan Times
Yoga expert shares 5 yoga poses to reduce bad cholesterol naturally and protect your heart health
Many people struggle with health issues like high cholesterol, which can directly affect heart health. While diet and medication are common approaches to managing bad cholesterol levels, incorporating yoga into your routine can also provide tangible benefits. Let us explore specific yoga poses that can help lower cholesterol, as well as the overall health benefits of yoga. Enhance your heart health with five powerful yoga poses to reduce cholesterol naturally(Adobe Stock) What is cholesterol? Cholesterol is a fatty substance found in your blood that is necessary for building cells. However, having high levels of low-density lipoprotein (LDL) cholesterol, often referred to as bad cholesterol, can increase the risk of heart disease. Balancing cholesterol levels involves increasing high-density lipoprotein (HDL) or good cholesterol while reducing LDL levels. While lifestyle changes such as diet and exercise play a crucial role in cholesterol management, yoga offers a unique approach by promoting relaxation, reducing stress, and enhancing overall cardiovascular health. Let's take a closer look at some beneficial yoga poses. Which yoga is best for reducing cholesterol? Yoga expert Himalayan Siddhaa Akshar shares some effective yoga poses that can help improve circulation, enhance heart health, and potentially lower cholesterol levels: 1. Downward-facing dog (Adho Mukha Svanasana) This fundamental pose helps to stretch the entire body while encouraging blood flow. How to do it: Start on your hands and knees. Tuck your toes under and lift your hips towards the ceiling. Your body should form an inverted V-shape. Keep your spine straight and press your heels towards the floor. Hold for 30 seconds, breathing deeply. 2. Cobra pose (Bhujangasana) Cobra pose opens the chest and helps promote cardiovascular function. How to do it: Lie face down on the mat with your hands under your shoulders. Press into your hands and lift your chest off the ground while keeping your pelvis down. Keep your elbows slightly bent and your shoulders relaxed away from your ears. Breathe deeply for 15-30 seconds, then release. 3. Bridge pose (Setu Bandhasana) This pose strengthens the back and may improve circulation, leading to better cholesterol levels. How to do it: Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Press your feet into the ground and lift your hips towards the sky. Clasp your hands under your back for support, if comfortable. Hold for 30 seconds while breathing deeply. 4. Child's pose (Balasana) A restorative pose that helps reduce stress and anxiety, which can contribute to high cholesterol. How to do it: Kneel on the mat and sit back on your heels. Bend forward, extending your arms in front of you or resting them alongside your body. Relax your forehead on the mat. Hold for at least one minute, focusing on your breath. 5. Reclining bound angle pose (Supta Baddha Konasana) This gentle pose opens the hips and promotes relaxation, which can lower stress levels. How to do it: Lie on your back and bring the soles of your feet together, letting your knees fall to the sides. Place your hands on your belly or extend them to the sides. Breathe deeply and hold for 5-10 minutes. Breathing exercises (pranayama) Breathing exercises can help reduce stress and improve cardiovascular health. Techniques like alternate nostril breathing are particularly effective: How to do it: Sit comfortably with a straight back. Close your right nostril with your right thumb. Inhale deeply through the left nostril, then close it with your ring finger. Open the right nostril and exhale through it. Inhale through the right nostril, close it, and exhale through the left. Continue for several minutes, maintaining a smooth and calm breath. Practice regularly Like any form of exercise, consistency is key. Aim for a yoga practice of at least 20-30 minutes a few times a week for the best results. As you become more comfortable with the poses, you may also explore more advanced postures that promote heart health. Can yoga reduce cholesterol levels? Performing yoga regularly may contribute towards reducing cholesterol levels because any form of physical activity matters for good health. But exercise or yoga alone cannot help holistically. It should be part of a comprehensive lifestyle plan. Himalayan Siddhaa Akshar shares the following tips:
Time of India
5 days ago
- Time of India
Sowa Rigpa healthcare facility in Arunachal soon: NISR director
Leh: The National Institute of Sowa Rigpa (NISR), an autonomous body working on this traditional Himalayan system of medicine, is set to open a healthcare facility in Arunachal Pradesh, a top official said. Within five years of its establishment, this institute under the ministry of Ayush has already enrolled its fifth batch of students in the undergraduate course, he said. "Sowa Rigpa is recognised by the government of India as a traditional medical system under the Ayush ministry . All the systems of medicine under the ministry have a central institute each, and in line with this, the NISR was announced by the prime minister in 2019. After necessary approvals, the institute started functioning in 2020," NISR director Padma Gurmet told PTI in an interview here. One of the oldest medical traditions in the world, the term 'Sowa-Rigpa' means 'knowledge of healing' in Bhoti language. This system is popular in Himalayan societies such as Ladakh, Himachal Pradesh (Spiti and Lahoul), Jammu and Kashmir, West Bengal (Darjeeling), Arunachal Pradesh, and Sikkim. It is also practiced in some parts of China, Mongolia, Nepal, Russia and Bhutan. Gurmet said the main objectives of the institute are to impart quality education in the Sowa Rigpa system of medicine , conduct research in a scientific line and also cater to public health in the Himalayan region. He maintained that NISR's progress has been fast as it launched its five-year undergraduate (UG) programme within the first year of establishment. The National Commission for Indian System of Medicine conducts the NEET for admission into the Bachelor of Sowa Rigpa Medicine and Surgery programme run at NISR. "We enrolled 10 students in the first year, who will be passing out next year. The fifth batch of students has been inducted this year based on performance in the national-level entrance exam," the director said. On expansion plans, Gurmet said NISR has been conducting outreach programmes such as seminars and conferences in different places, including Arunachal Pradesh and Sikkim. "We are now in the process of establishing a healthcare setup in Arunachal Pradesh. It will be done in two-three months. After that, we will try to open another campus in Sikkim," he said. The director said infrastructure development of the NISR is also progressing rapidly. "The central government has allocated Rs 40 crore for the first phase of construction. A new academic building is coming up, while hostels and a new hospital are in the pipeline. The construction should be completed in three to four years," he added. Gurmet also emphasised the need for adequate manpower to run the institute and its facilities. A total of 49 posts, including teaching, laboratory, and support staff, have been sanctioned, with the second phase of recruitment currently underway, he added. PTI
Hindustan Times
07-08-2025
- Hindustan Times
Mind still buzzing late at night and can't sleep? Try these 5 yoga poses to help you unwind and relax before bed
After a long day, a healthy bedtime routine helps ease into sleep better, even falling asleep faster. But if you don't have any wind-down ritual in place, then your mind may keep buzzing, often finding it harder to sleep and ending up tossing and turning the entire night. This is where a calming bedtime ritual comes in handy, helping to align your body and mind and signal that it's time to unplug. Calm yourself down with the help of yoga so you can sleep better. (Shutterstock) ALSO READ: Planning a yoga retreat? 4 destinations you need to have on your itinerary for a transformative experience Himalayan Siddhaa Akshar, yoga expert and founder of Akshar Yoga Kendra, told HT Lifestyle that yoga helps calm down the body and mind, bringing a sense of peaceful balance before bedtime. Moreover, it is also easier to fall asleep when you include yoga in your night routine, as the body starts associating gentle stretches with sleep. He said, 'Yoga trains us for strength and discipline our body, but it is also a way of calming the mind. Ten to fifteen beats of gentle movements with deep breaths will help release pressure accumulated during the day. In the longer view, this soft practice sets a precedent for your body, training it to relax and get ready to enjoy a peaceful sleep. Over time, the body will connect the signs of stretching with preparing and going to bed, so falling asleep becomes a breeze." The yoga expert listed out 5 poses that you can do before sleep: 1. Balasana (Child's Pose) Certain stretches, like balasana, help in easing the pelvic pain.(Shutterstock) On your mat, touch your toes together, kneel, and sit back on your heels while stretching your arm forward, with your forehead resting on the mat. Breathe slowly and deeply. Stay for 1- 2 beats and let yourself relax. 2. Reclining Butterfly Pose (Supta Baddha Konasana) Reclining butterfly pose helps in stretching the back well, (Shutterstock) Bring the soles of the feet together and let the knees fall out toward the bottom. Let your hands rest on your belly or beside you. This disguise opens up the hips and lends itself to decelerate and steady breathing. Stay a while, soaking up time to wash down all the worries from the day. 3. Cat-cow pose (Marjaryasana-Bitilasana) This pose eases tension and improves flexibility through slow, mindful movement.(Shutterstock) Come onto all fours. Inhale, lifting the chest and the tailbone (Cow position). Exhale, round the back and tuck the chin (Cat position). Repeat slowly for 1 to 2 beats. This sequence unknots built-up tension. 4. Legs- Up- the- Wall Pose (Viparita Karani) This pose relieves tired legs.(Shutterstock) A pose well-suited for deep relaxation of tired legs and feet. Lie on your back with your legs resting up against a wall. Let your arms relax by your sides, eyes closed. Take slow breaths as you stay in this position for 5 to 10 minutes. 5. Corpse Pose (Savasana) The Corpse Pose helps the body fully relax. (Shutterstock) This final pose seals your practice: lie flat on your back with arms relaxed by your sides, palms facing up. Close your eyes and relax. Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
