A 2025 study published in the International Journal of Research in Ayurveda and Pharmacy examined the effects of a 12-week yoga and meditation program on lipid profiles in adults with borderline or mildly elevated lipid levels. The findings indicated significant reductions in total cholesterol, triglycerides, and LDL cholesterol, along with an increase in HDL cholesterol.
Understanding Cholesterol and Its Risks
Cholesterol is a fatty substance produced by the liver and found in certain foods. It plays a vital role in hormone production, digestion, and cell structure. However, elevated levels of LDL (low-density lipoprotein) cholesterol—often referred to as “bad cholesterol”—can lead to plaque buildup in arteries, increasing the risk of heart attacks and strokes.
Managing cholesterol requires a multifaceted approach: balanced nutrition, regular exercise, stress management, and healthy lifestyle practices. Yoga fits perfectly into this regimen.
Yoga Practice to Manage Cholesterol
Managing cholesterol naturally is not just about diet and medication; it also involves lifestyle changes. Incorporating yoga into your daily routine offers a powerful, holistic way to improve your lipid profile, boost metabolism, reduce stress, and support heart health. Below are some highly effective yoga poses (asanas) specifically recommended for managing high cholesterol.
1. Setu Bandhasana (Bridge Pose)
Benefits: Opens up the chest, stimulates the thyroid gland, improves circulation, and strengthens the heart.
How to Practice:
- Lie on your back with knees bent and feet hip-width apart.
- Place your arms alongside your body, palms down.
- Inhale and lift your hips upward, forming a bridge.
- Hold for 30–60 seconds, then gently release.
- Repeat 3–5 times.
2. Adho Mukha Svanasana (Downward-Facing Dog)
Benefits: Enhances circulation, reduces stress, strengthens the heart, and improves metabolic functions.
How to Practice:
- Start in a tabletop position.
- Lift hips upward, forming an inverted V shape.
- Keep the spine straight and press heels toward the floor.
- Hold for 1–2 minutes.
- Repeat 2–3 times.
3. Dhanurasana (Bow Pose)
Benefits: Stimulates the heart and lungs, improves digestion, and helps maintain healthy metabolism.
How to Practice:
- Lie on your stomach.
- Bend your knees and hold your ankles with your hands.
- Inhale and lift chest and thighs off the ground, pulling feet upwards.
- Hold for 20–30 seconds.
- Release gently, repeat 3 times.
4. Paschimottanasana (Seated Forward Bend)
Benefits: Calms the mind, aids digestion, improves circulation, and helps reduce stress-related cholesterol spikes.
How to Practice:
- Sit with legs extended forward.
- Inhale, raise arms overhead, then exhale and bend forward to touch your toes.
- Hold for 1–2 minutes while breathing deeply.
- Repeat 2–3 times.
5. Ardha Matsyendrasana (Half Spinal Twist)
Benefits: Stimulates internal organs, enhances digestion, improves blood circulation, and balances metabolism.
How to Practice:
- Sit with legs extended.
- Bend the right knee and place the foot outside the left thigh.
- Twist your torso to the right, placing the left elbow outside the right knee.
- Hold for 30 seconds, then switch to the other side.
- Repeat twice on each side.
Tips for Best Results
- Perform these asanas regularly—ideally 5–6 times a week.
- Focus on steady, deep breathing during each pose.
- Avoid forcing yourself into postures—gentle stretches are more effective than pushing hard.
- Combine your practice with pranayama (breathwork) and meditation for holistic benefits.
The Power of Pranayama (Breathwork)
In addition to physical postures, practicing pranayama is vital for balancing cholesterol levels:
- Anulom Vilom (Alternate Nostril Breathing): Balances the nervous system and lowers stress-induced cholesterol spikes.
- Bhramari (Bee Breath): Calms the mind and reduces cortisol production.
- Kapalabhati (Skull Shining Breath): Stimulates metabolism and improves circulation.
Aim for 10–15 minutes of pranayama daily.