Yoga for Cholesterol: What Research Shows and a Gentle Weekly Practice

High cholesterol is a common health concern, particularly as women get older. Changes in lifestyle, diet, physical activity, and hormonal health can influence cholesterol levels and overall cardiovascular health.

Yoga is often recommended as a gentle way to stay active, manage stress, and support general well-being. But can yoga actually help lower cholesterol?

Research suggests that regular yoga practice may have a positive effect on certain cholesterol measurements, including LDL cholesterol and triglycerides. However, the evidence has limitations, and yoga should be considered a complementary lifestyle activity rather than a treatment for high cholesterol.

What Is Cholesterol and Why Does It Matter?

Cholesterol is a waxy substance naturally produced by your liver. Your body needs it to build cells and produce certain hormones.

However, having unhealthy levels of cholesterol in your blood can increase the risk of cardiovascular disease.

There are different types of cholesterol and blood fats:

• LDL cholesterol: Often called bad cholesterol because elevated levels can contribute to plaque buildup in arteries.
• HDL cholesterol: Often called good cholesterol because it helps transport cholesterol away from the arteries.
• Triglycerides: A type of fat in the blood that can increase cardiovascular risk when present at high levels.
• Total cholesterol: A measurement that includes different cholesterol components.

Regular blood tests help your healthcare professional understand your cholesterol levels and assess your cardiovascular risk.

Can Yoga Help Lower Cholesterol?

Research suggests that yoga may help improve certain lipid measurements, including total cholesterol, LDL cholesterol, and triglycerides.

A 2022 systematic review and meta-analysis published in Frontiers in Nutrition examined 53 studies involving 13,191 participants. The researchers reported average reductions in:

These findings are encouraging, but there are important limitations. These are averages across studies and do not predict how much any one person's levels will change.

The studies varied in their yoga practices, participants, and research methods. The researchers also reported substantial heterogeneity, meaning the results were not consistent across all studies.

A separate 2023 review of 64 randomised controlled trials also investigated yoga's effects on cardiovascular risk factors, including blood pressure, BMI, lipid levels, and HbA1c.

Potential Benefits of Yoga for Cholesterol

Yoga combines physical movement, breathing practices, and relaxation. These elements may support several aspects of cardiovascular health. If blood pressure is also a concern, see our guide to yoga for high blood pressure.

1. May Support Healthy Cholesterol Levels

Some research suggests that regular yoga practice may help improve total cholesterol, LDL cholesterol, and triglycerides. However, individual results vary, and yoga should not replace prescribed cholesterol treatment.

2. Helps Manage Stress

Chronic stress can influence lifestyle habits, sleep, and overall health. Gentle yoga and relaxation exercises may help some people manage everyday stress and develop healthier routines.

3. Encourages Regular Physical Activity

Yoga provides an opportunity to move your body, improve mobility, and maintain an active lifestyle. Combining yoga with walking and other appropriate aerobic activities can help you build a more balanced fitness routine.

4. Supports Flexibility and Mobility

Gentle yoga movements can help maintain flexibility, balance, and comfortable joint movement. This can be particularly useful for women who want to remain physically active as they get older.

5. May Support Overall Metabolic Health

Some studies have investigated yoga's effects on BMI, blood glucose markers, and other metabolic measurements. However, improvements in these measurements should not be interpreted as proof that yoga treats diabetes, obesity, or cardiovascular disease.

Best Yoga Poses for Cholesterol

The following gentle yoga poses can be included in a general fitness routine. They are not proven cholesterol-lowering treatments, but they can help support movement, flexibility, and relaxation.

1. Tadasana (Mountain Pose)

Tadasana is a basic standing yoga pose that encourages posture awareness and balance.

How to practise:

1. Stand with your feet comfortably apart.
2. Keep your arms relaxed beside your body.
3. Distribute your weight evenly across both feet.
4. Keep your shoulders relaxed and look forward.
5. Breathe naturally while maintaining a comfortable posture.

Potential benefit: Encourages balance, posture, and body awareness.

2. Marjaryasana-Bitilasana (Cat-Cow Pose)

Cat-Cow is a gentle movement that alternates between rounding and extending the spine.

How to practise:

1. Begin on your hands and knees.
2. Place your wrists below your shoulders.
3. Gently round your back while exhaling.
4. Slowly return to a comfortable neutral position and gently lift your chest.
5. Continue with controlled breathing.

Potential benefit: Encourages spinal mobility and gentle movement.

3. Setu Bandhasana (Bridge Pose)

Bridge Pose involves lifting your hips while lying on your back.

How to practise:

1. Lie on your back with your knees bent.
2. Keep your feet flat on the floor.
3. Gently lift your hips.
4. Hold briefly without straining.
5. Slowly lower your hips.

Potential benefit: Engages the glutes and muscles around the hips.

4. Baddha Konasana (Butterfly Pose)

Butterfly Pose is a seated yoga position that gently stretches the inner thighs.

How to practise:

1. Sit comfortably on a yoga mat.
2. Bring the soles of your feet together.
3. Allow your knees to move outward naturally.
4. Keep your back comfortable and upright.
5. Breathe naturally without forcing your knees downward.

Potential benefit: Supports comfortable hip mobility.

5. Shavasana (Corpse Pose)

Shavasana is a relaxation pose commonly practised at the end of a yoga session.

How to practise:

1. Lie comfortably on your back.
2. Keep your arms relaxed beside your body.
3. Allow your legs to rest naturally.
4. Close your eyes if comfortable.
5. Breathe naturally and relax.

Potential benefit: Encourages rest and relaxation.

A Gentle Weekly Yoga Practice for Cholesterol

Consistency is more important than attempting difficult poses or exercising intensely.

Here is a simple example of a weekly yoga routine for generally healthy adults. Adjust it according to your fitness level and medical advice.

This is an example of a general movement routine, not a clinically established cholesterol treatment schedule.

For cardiovascular health, consider combining yoga with regular aerobic exercise such as brisk walking, cycling, or swimming, as recommended by your healthcare professional. A short walk after dinner is an easy way to add daily movement.

Yoga for High Cholesterol and Triglycerides

High LDL cholesterol and elevated triglycerides are different lipid-related concerns, and both deserve attention.

Research on yoga has reported improvements in these measurements, but the response can vary between individuals.

For people with elevated cholesterol or triglycerides, a broader lifestyle approach may include:

• Regular physical activity.
• A balanced diet rich in vegetables, fruits, and fibre.
• Limiting excess added sugars and highly processed foods.
• Maintaining a healthy body weight where appropriate.
• Avoiding tobacco.
• Following prescribed medication and medical advice.

Yoga may complement these habits, but it should not be used as a substitute for cholesterol management.

Can Yoga Help With Cholesterol and Diabetes?

Some research has explored yoga's effects on both lipid levels and blood glucose measurements.

However, high cholesterol and diabetes are separate health concerns that require appropriate assessment and management. Read more about insulin resistance in women.

If you have both conditions, your healthcare professional may recommend:

• Regular blood glucose monitoring.
• Lipid profile testing.
• A suitable exercise routine.
• Nutrition guidance.
• Medication when necessary.

Yoga can be included as a complementary physical activity if it is appropriate for your health.

Important Precautions Before Practising Yoga

Yoga is generally adaptable, but certain poses and movements may not be suitable for everyone. Follow these precautions:

• Begin with gentle movements if you are new to yoga.
• Avoid forcing stretches or holding uncomfortable positions.
• Use a chair, wall, or other support if you have balance difficulties.
• Avoid breath-holding or forceful breathing exercises without appropriate guidance.
• Stop if you experience chest pain, dizziness, or unusual shortness of breath.
• Consult your healthcare professional if you have heart disease, uncontrolled blood pressure, or other significant medical conditions.

Final Thoughts

Yoga for cholesterol can be a useful addition to a healthy lifestyle. Research suggests that regular yoga practice may support improvements in certain cholesterol measurements, including LDL cholesterol and triglycerides.

However, yoga should not be viewed as a replacement for medical treatment or a guaranteed way to lower cholesterol.

Combine gentle yoga with walking, balanced nutrition, and appropriate physical activity to support your overall cardiovascular health.

At Zyrax Fitness, we believe that fitness is about building sustainable habits, improving mobility, and supporting your health at every stage of life.

Frequently Asked Questions

References: Ghazvineh et al. (2022), The effects of yoga on lipid profile: a systematic review and meta-analysis, Frontiers in Nutrition (53 studies, 13,191 participants) · Isath et al. (2023), The effect of yoga on cardiovascular disease risk factors: a meta-analysis (64 randomised controlled trials)

Medical Disclaimer: This article is for general educational purposes only. It does not replace professional medical advice, diagnosis, or treatment. If you have high cholesterol, heart disease, diabetes, or take regular medication, consult your healthcare professional before beginning a new exercise routine. Never stop prescribed medication without medical advice.