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Hindustan Times
4 days ago
- Health
- 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
11-08-2025
- Health
- Time of India
Yoga and Anxiety: Finding Calm Through Ancient Wisdom
In a world racing with deadlines, social pressures, and a constant buzz of technology, anxiety has become an unwelcome companion for many. Yet, as countless people search for relief from worry and restlessness, a growing number are finding refuge in the ancient Indian science of yoga—a practice woven with wisdom, breath, and movement. The Ancient Roots of Modern Calm Yoga is much more than a series of physical postures. Rooted in centuries-old teachings, it brings together mind, body, and breath, creating a holistic approach to health. Pranayama (breathwork), meditation, and asanas (postures) are central to yoga's power in calming anxious minds. Real-life Transformations Consider the story of Sakshi Sharma, a young marketing executive in Delhi, overwhelmed by job stress and social anxiety. After repeated bouts of insomnia and panic attacks, she started attending local yoga classes focused on breath control and gentle postures. Simple practices like Anulom Vilom (alternate nostril breathing) and Child's Pose (Balasana) became part of her morning routine. Within weeks, she noticed a significant shift—her sleep improved, she began managing workplace stress better, and the haze of anxiety slowly lifted. Similar experiences have been reported in Mumbai's business hubs, where pressure is relentless. Kuber Tomar, an IT manager, struggled with anxiety-induced migraines. Turning to yoga, he practiced daily Kapalbhati (skull-shining breath) and Bhujangasana (Cobra Pose) after reading about their benefits for stress relief. 'Yoga taught me not just postures, but how to slow my breath and calm my mind,' he shares. 'Now, the migraines are rare, and anxiety doesn't control my workday.' Why Does Yoga Help? Yoga works at multiple levels: Physical: It helps release tension stored in muscles, especially those tightened by stress—the neck, shoulders, and lower back. Mental: The focus on breath and movement acts as a meditative anchor, drawing attention away from racing thoughts and grounding the mind Emotional: Regular practice cultivates a sense of empowerment, self-awareness, and acceptance. Baba Ramdev , a leading proponent of modern yoga, prescribes specific pranayamas—like Anulom Vilom, Bhastrika, and Kapalbhati—to alleviate anxiety, recommending just five minutes a day to begin seeing results. He explains, 'By doing these pranayams, the mind becomes calm, irritability gradually reduces, and the body feels relaxed'. Practical Steps: Poses and Pranayama Some effective starting points for tackling anxiety include: Child's Pose (Balasana): Restores emotional balance by promoting introspection and gentle stretching. Cat-Cow Pose (Marjaryasana-Bitilasana): Harmonizes breath with movement and eases tension. Tree Pose (Vrksasana): Enhances focus and inner calm, reducing anxious thoughts. Pranayama: Anulom Vilom and Kapalbhati boost oxygen supply and clear mental fog. Ancient wisdom and modern advice Acharya Balkrishna , an authority on Ayurveda and yoga, frames yoga's gifts beautifully: 'Who will not be delighted to behold the exotic scenery and flora of the barren lands of the Himalayas? Similar is the power of Yoga which beautifies the deserted life and fructifies hope in the shattered hearts. By taking refuge in Yog, the fallow mind will blossom into flowers indeed'. Another insightful quote from Acharya Balkrishna underscores the journey: 'The benefits of Yog or Pranayam constitute a fact that can be established only from personal experience and regular practice'. Anxiety is a complex, deeply personal experience, but the ancient wisdom of yoga offers a gentle, proven path to calm. Whether you are a busy professional, student, or homemaker, integrating yoga into your day can gradually transform anxiety into resilience and restlessness into peace. The journey begins with a single breath, and as the sages remind us, blossoms with regular practice and self-discovery. For people struggling with anxiety, this philosophy offers a practical and sustainable approach. Instead of only treating symptoms, yoga works to address the root cause, which is often a restless and overactive mind. Through breathwork (pranayama), mindful postures (asanas), and meditation, practitioners learn to slow down their thoughts, creating mental space and emotional resilience.
News18
31-07-2025
- Health
- 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
18-07-2025
- Health
- News18
Yoga For The First Trimester: From Balasana To Viparita Karani, 5 Poses To Try
Practicing yoga during pregnancy, especially in the first trimester, can enhance well-being. Key poses include Balasana, Viparita Karani, Malasana, Marjaryasana, and Vrksasana. Practicing yoga during pregnancy can be beneficial for both physical and emotional well-being. It is highly beneficial for pregnant women, offering a range of advantages, including improved flexibility, relaxation and reduced discomfort. The first trimester of pregnancy is a crucial period of growth and development for both mother and baby. Practicing yoga during this time can be incredibly beneficial, offering a holistic approach to supporting physical and emotional well-being. The First Trimester The first trimester lasts from conception to roughly 13 weeks and is a period of substantial change. During the first trimester, the embryo develops rapidly. It begins with a single cell and grows to produce major organ systems and body structures. By the end of the first trimester, the embryo is known as a fetus. Hormones play an important role in pregnancy, particularly during the first trimester. This hormonal shift in women can cause a variety of physical and emotional sensations, including breast tenderness, morning sickness (nausea and vomiting), exhaustion, frequent urination, anxiety and mood swings. Certain yoga poses are designed specifically for this period that will help you manage these changes successfully. Child's Pose (Balasana) is known for its stress-relieving and relaxation-promoting qualities. Incorporating it into your daily yoga schedule will boost your emotional and physical well-being. This pose involves starting in a tabletop position (hands and knees), then sitting back on the heels while extending the arms forward and resting the forehead on the floor. The knees should be wide enough to make room for the belly, and relax in this resting pose. Viparita Karani (Legs Up the Wall Pose) Viparita Karani, also known as the Legs-up-the-Wall pose, can help reduce swelling in the legs and promote relaxation. For this inversion yoga pose, sit on your side against a wall, your legs stretched out in front of you. Lie on your back and swing your legs up the wall until your hips are touching or close to it. Place your hands loosely on either side of your body and stay in this position for 2-20 minutes. Malasana (Garland Pose or Squat) Malasana or Garland Pose, is a yoga posture that provides several benefits, including strengthening and stretching the hips and pelvic floor muscles, elongating the spine and improving digestion. To begin Malasana, stand with your feet slightly wider than hip-width apart. Lower your hips into a deep squat, then bring your palms together at your heart center and push your elbows into your knees. Stay in this pose for up to 1 minute. Marjaryasana-Bitilasana (Cat-Cow Pose) This pose is known to help relieve back tension and promote spinal flexibility. Start the posture on the yoga mat in a tabletop position with your wrists under your shoulders and your knees under your hips. Inhale into Cow Pose (arch back, lift head and tailbone) and exhale into Cat Pose (round back, tuck chin and tailbone). Repeat this easy flow in a set of five. Vrksasana (Tree Pose) Vrksasana, also known as Tree Pose, is a yoga posture that effectively improves balance, alignment and posture while also building strength in the legs, back and core. To perform it, stand with your feet together, shift your weight to one leg, bend the other knee, and place the foot against the inner thigh of the standing leg. Raise your arms overhead in a prayer position or straight up, maintaining balance while breathing deeply. Stay in this position for up to 1 minute. view comments First Published: July 18, 2025, 12:52 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.
Hindustan Times
27-06-2025
- Health
- Hindustan Times
Mentally and physically exhausted after childbirth? 5 beginner-friendly postnatal yoga asanas to feel calm and energised
For new mothers, childbirth marks a profound mental and physical shift. While the physiological system is reeling from the nine months of pregnancy and the final moments of labour, the psychological state is bracing for the new wave of changes motherhood typically brings. All this can feel incredibly overstimulating, which is why postnatal yoga can be such a grounding and restorative practice to calm down. Yoga helps to ground emotional turmoil after childbirth.(Shutterstock) Dr Anshika Kashyap, Associate Professor, Department of Obstetrics and Gynaecology, K J. Somaiya Medical College and Research Centre, shared with HT Lifestyle how postnatal yoga helps in supporting new mothers. She said, 'After delivery, new mothers often move through exhaustion, hormonal upheaval and a body that feels unfamiliar. Amidst all this, postnatal yoga offers a moment to pause, breathe and begin healing slowly and gently. Also known as postpartum yoga, this practice blends movement, breathwork, and deep rest. It helps rebuild what pregnancy and delivery often strain, core stability, pelvic strength, and emotional balance.' ALSO READ: Yoga for high-risk pregnancy: Doctor shares what to practise and what to avoid Moreover, postnatal yoga is not only beneficial for mental wellness but also for physical health, especially for new moms. Dr Kashyap weighed in on this and said, 'Physiologically, postnatal yoga is also helpful in restoring core and pelvic floor muscles, which are usually compromised throughout pregnancy and childbirth. Mild asanas also relieve the back and shoulder soreness resulting from numerous hours of feeding and having to carry the baby, while breathing exercises engage the parasympathetic nervous system, leading to deep rest and balance of emotions.' Here are five beginner-friendly postnatal yoga poses, as shared by Dr Anshika Kashyap, that can be safely performed at home with your doctor's permission: 1. Cat-Cow Pose (Marjaryasana-Bitilasana) How to do: Hands on knees, switch between arching and rounding the spine with each breath in and breath out. Hands on knees, switch between arching and rounding the spine with each breath in and breath out. Benefits: It will relax the stiffness of the spine, improve posture, and gently mobilise the core. 2. Legs-Up-the-Wall (Viparita Karani) How to do: Lie on your back and stretch your legs up against a wall. Lie on your back and stretch your legs up against a wall. Benefits: It helps in decreasing swelling in the legs, improves circulation, and soothes the nervous system. 3. Bridge Pose (Setu Bandhasana) How to do: Lie on your back with knees bent, feet hip-width apart. Press your feet into the ground to raise your hips. Lie on your back with knees bent, feet hip-width apart. Press your feet into the ground to raise your hips. Benefits: It will tone your glutes, lower back, and pelvic floor. 4. Child's Pose (Balasana) How to do: Sit on your heels, fold forward, arms extended. Sit on your heels, fold forward, arms extended. Benefits: It relaxes tension in the lower back, inspires deep breathing and a calm mind. 5. Alternate nostril breathing (Anuloma Viloma) How to do: Inhale through one nostril, exhale through the other, alternating sides. Inhale through one nostril, exhale through the other, alternating sides. Benefits: It helps in balancing mood, improves focus, and reduces anxiety. 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.
