Yoga Part-II


High cholesterol is a condition caused mainly by sedentary lifestyle, unhealthy diet and eating habits, and above all stress. If left unmanaged it may lead to cardiovascular disease or coronary heart disease. Yoga therapy focuses on treating mind, body and soul to manage and maintain optimum cholesterol levels.

055) The Half-Locust Pose 

Lie on your stomach with the chin touching the mat.

  • Stretch your chin so that the throat is almost parallel to the ground.
  • Bring your legs together and stretch the toes.
  • Place your hands under the legs, palms down to give maximum support to the legs.
  • While inhaling slowly, lift your left leg up without bending the knees.
  • Lift it as much as you can without straining yourself.
  • Stay in this position but not more than 30 seconds.
  • Exhale and slowly bring the leg down.
  • Repeat it with your right leg.
  • Alternating between the two legs, repeat this asana 4-5 times.

The Half-locust pose puts the head below the heart. It increases the blood circulation, rejuvenates the mind, releases stress, massages the internal organs and improves digestion. It is especially beneficial for improving flexibility of back muscles.

6) Ardha matsyenderasana Half Spinal Twist Pose

Kneel and sit on your feet with07-1 your heels pointing outward, Then sit to the right of your feet. Lift your left leg over your right, placing the foot against the outside of the right knee. Bring your right heel in close to your buttocks. Keep the spine erect. Stretch your arms out to the sides at shoulder level, and twist around to the left. Now bring the right arm down on the outside of the left knee and hold your left foot with your right hand, placing your left hand on the floor behind you. As you exhale, twist as far as possible to the left. Look over the left shoulder.

067) Boat Pose (Naukasana)

  • Sit on the mat with your legs stretched out.
  • Bend your knees with feet resting flat on the floor.
  • Place your hands beside your hips, palms flat and fingers pointing towards the feet.
  • Keep your spine stretched, draw in the abdomen, and push the collarbone back to open the chest.
  • Lean back slightly, bend the knees and lift your legs off the floor.
  • Balance on your sitting bones.
  • Lift the chest and elongate the front torso. Do not let the lower back bend.
  • Breathe normally.
  • When you have comfortably balanced yourself in this pose, lean back further ensuring your shins are parallel to the floor.
  • For balance, you can hold your thighs with your hands.
  • Stay for five breadths and then while exhaling gently release the pose.

This is a challenging pose but once mastered it is extremely beneficial. It increases metabolism, builds strength, releases stress, massages the abdominal organs, and stimulates the thyroid and prostrate glands.

8-18) Skull Shining Breathing Technique (Kapal Bhati Pranayama)

  • Sit in a comfortable position with your spine straight.
  • Inhale deeply but normally without any force.
  • Feel your chest and abdomen expand.
  • Exhale with force, pulling the naval in and contracting the abdominal muscles.
  • Stay focused during exhalation. Breathing out should be forceful.
  • Repeat the breathing cycle 20 times.
  • After completing this exercise, sit with your eyes closed and relax.


  • Stop this exercise if you feel tired or nauseous.
  • Increase the number of cycles gradually.
  • Do Kapalbhati on empty stomach or after 5 hours of fasting.
  • Avoid eating anything for 30 minutes after the pranayama.
  • Pregnant women, persons who have recently undergone abdominal or heart surgery, have artificial pacemaker or stents, or epilepsy and hernia patients should not do it.
  • Heart and hypertension patients should perform it under expert guidance.

Kapalbhati Pranayama generates heat and increases metabolic rate (the rate at which body burns fat). It thus helps fight obesity, break up toxins and removes waste, improves the digestive system, burns abdominal fat and tones up the abdominal muscles.
It reduces stress and rejuvenates the mind, increases blood circulation and adds glow to the face. It purifies the nadis and revitalizes the Kundalini Shakti in the body.

99) savasana (corpse pose)

Every yoga practice should be competed with Savasana or the Corpse pose. This is the most important pose in any yoga practice and should never be skipped. The body processes the information received through practicing yoga during this pose. Palms, middle of the back, and the back of the head should all be planted into the mat. The feet can fall loose and the eyes closed to help the body relax into the pose. With eyes closed and the focus on the breathing, hang out here for five or 10 minutes.
Slowly wake up the body, moves the toes and fingers. Then roll gently on the side, laying the head on the arm and bending the knees. Gently and slowly lift the body. The body should feel revived and the mind calmed.Focusing on breathing and practicing yoga poses can calm momentary anxiety and depression by giving the mind a peaceful focus and re-energizing the body.


One can regularly drink coriander with water to reduce the cholesterol levels. This also improves the functioning of kidneys. Positive changes can be seen after a month.

  • Boiled milk with one piece of garlic helps in lowering the level of cholesterol. It is also recommended for people who have cardiac pains.
  • One can eat a piece of garlic every morning

The cholesterol level of a person depends on the food consumes. One should make a chart of calorie intake. A person should avoid those foods which have high calorie count, such as red meat, ice creams and chocolates. Fried food should also be avoided. One should also refrain from the consumption of groundnut oil. Butter, ghee and cow’s milk are recommended, but buffalo dairy products should not be consumed. Consumption of fruits, fresh green leafy vegetables can help balance the cholesterol level of a person. Drinking large quantities of water can also help drain the toxins from the body and checks the level of cholesterol.

Yoga Teacher Lakhwinder Singh (Lakhi)
Mobile : 90337285
Address : 33/F and 34/F 69 Jervois Street, Sheung Wan, Hong Kong


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