Relieve shoulder tightness with these 10 yoga poses
This full-body stretch works the shoulders by pressing them away from the ears. It strengthens and opens the shoulders while decompressing the spine and improving circulation.
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Hindustan Times
2 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:
News18
31-07-2025
- News18
Choose Health, Choose Yoga: 10 Easy Asanas To Start Your Journey
1/10 Tadasana (Mountain Pose): This basic standing pose improves posture and balance while grounding your body. How to do it: Stand upright with your feet together and arms relaxed at your sides. Evenly distribute your weight across both feet, engage your thighs, lift your chest, and gently lengthen your spine. (File Photo) Balasana (Child's Pose): A restful pose that stretches the lower back and helps calm the nervous system. How to do it: Lower yourself onto your heels, touch your big toes together, and gently fold forward. Extend your arms in front of you or keep them alongside your body. Let your forehead rest on the mat and take slow, deep breaths. (File Photo) 3/10 Adho Mukha Svanasana (Downward-Facing Dog): This rejuvenating pose stretches the spine, hamstrings and is great for relieving tension. How to do it: Start in a tabletop position, tuck your toes under, and lift your hips up to form an inverted V-shape. Keep your hands shoulder-width apart and gently press your heels toward the ground. (Image: Freepik) Vrikshasana (Tree Pose): A gentle balancing posture that enhances focus and strengthens the legs and spine. How to do it: Stand upright and shift your weight onto one leg. Place the sole of your other foot on your inner thigh or calf, avoiding the knee. Bring your palms together at your chest or extend them overhead. (Image: Freepik) Bhujangasana (Cobra Pose): Ideal for strengthening the spine and opening up the chest. It also helps with posture correction. How to do it: Lie face down with your hands placed beneath your shoulders and elbows tucked in. As you inhale, engage your back muscles to lift your chest off the ground, keeping your pelvis firmly rooted to the mat. (File Photo) Marjaryaasana-Bitilasana (Cat-Cow Pose): This moving asana warms up the spine and syncs breath with movement. How to do it: Begin on all fours. Inhale as you drop your belly, lift your head and tailbone into Cow Pose. Exhale as you round your spine, tucking your chin toward your chest for Cat Pose. (Image: Pexels) Setu Bandhasana (Bridge Pose): Strengthens the back, opens up the chest, and stimulates the lungs and thyroid. How to do it: Lie on your back with your knees bent and feet placed hip-width apart. Press your feet into the mat and lift your hips upward, keeping your thighs aligned and parallel. (Image: Freepik) Uttanasana (Standing Forward Bend): It's a calming stretch that relaxes your mind, body and lengthens the back of your body. How to do it: Begin in Mountain Pose, then exhale as you hinge at the hips and fold forward. Allow your head to hang freely, and if needed, keep a gentle bend in your knees. (Image: Freepik) Baddha Konasana (Butterfly Pose): A relaxing seated pose that helps open the hips and thighs. How to do it: Sit with your legs stretched out in front of you, then bend your knees and bring the soles of your feet together. Hold onto your feet and allow your knees to gently drop to the sides. Take deep, steady breaths. (Image: Freepik) Shavasana (Corpse Pose): The final relaxation pose that calms the mind and allows the body to absorb the benefits of your practice. How to do it: Lie on your back with arms relaxed at your sides and palms facing upward. Gently close your eyes, breathe naturally, and let each muscle in your body soften from head to toe. (Freepik)
News18
23-07-2025
- News18
Yoga For The Earth: How Sustainable Yogic Living Heals You And The Planet
Last Updated: Embracing eco-yoga isn't just about fitness; it's a compassionate, responsible way of living in alignment with the Earth Yoga is a powerful conduit between individual wellness and planetary health. As humans, we are part of nature – just like the plants, animals, rivers, and oceans. Yoga teaches mindfulness and conscious action, promoting a sustainable lifestyle that includes reducing meat consumption, choosing eco-friendly habits, and cultivating compassion for all living beings. It nurtures curiosity, inner peace, and innovative thinking, while also making the body physically strong and elevating intellectual capacity. Himalayan Siddhaa Akshar, author, columnist, and Founder, Akshar Yoga Kendraa, shares how yoga can guide us toward both personal transformation and planetary healing. Yoga for Conscious Living Opt for eco-friendly yoga clothing made from natural, organic fabrics. Use reusable yoga props such as bricks and mats to reduce environmental impact. Yoga fosters harmony with the Earth by cultivating awareness and encouraging a positive mindset. It also serves as a powerful deterrent to addiction—be it alcohol, drugs, or gambling—offering emotional balance that heals individuals and, by extension, their communities. When you heal yourself, you heal the Earth. Yoga is a sacred path that builds a conscious connection between individual actions and global impact. It discourages the exploitation of animals and ecosystems, while embracing simplicity, sustainability, and respect for all life forms. Healing Walk This ancient practice blends gentle movement with a connection to nature. Raise your arms shoulder-width apart, palms facing each other, and begin walking. Sync your steps with your breath and walk barefoot on the grass to connect with the Earth. Start with 2–3 minutes and gradually increase to 10 minutes. Adho Mukha Svanasana (Downward-Facing Dog) Begin on hands and knees Curl your toes and lift your knees Straighten your legs and aim to touch heels to the mat Hold for 10 seconds Setu Bandha Sarvangasana (Bridge Pose) Lie on your back and bend your knees, feet hip-width apart Lift your hips towards the ceiling Interlock your fingers beneath your back and stretch forward Hold for 10 seconds Vrikshasana (Tree Pose) Stand in Samasthiti (Mountain Pose) Place your right foot on your left thigh Engage your core, find balance, and gaze at a fixed point Bring your palms together in prayer pose and raise them upward Hold for 5 seconds Marjariasana (Cat-Cow Pose) Come to all fours, hands shoulder-width apart Inhale and lift your chest, forming an arch (Cow Pose) Exhale and tuck your chin to your chest (Cat Pose) Focus on spinal circulation and breath Vrischikasana (Scorpion Pose) Begin on forearms, hips raised Walk your feet in, lift one leg, and kick into a forearm stand Once stable, bend your knees and bring your feet toward your head Arch your spine and gaze forward Hold for 5 seconds From its ancient roots to modern practice, yoga remains deeply connected to nature, mimicking animals, trees, and natural elements. Embracing eco-yoga isn't just about fitness; it's a compassionate, responsible way of living in alignment with the Earth. The News18 Lifestyle section brings you the latest on health, fashion, travel, food, and culture — with wellness tips, celebrity style, travel inspiration, and recipes. Also Download the News18 App to stay updated! view comments Location : New Delhi, India, India First Published: July 23, 2025, 16:43 IST Disclaimer: Comments reflect users' views, not News18's. Please keep discussions respectful and constructive. Abusive, defamatory, or illegal comments will be removed. News18 may disable any comment at its discretion. By posting, you agree to our Terms of Use and Privacy Policy.
