We all know the liver is one of the most essential organs in our body. So, it is essential to maintain it functioning well. Fortunately, you can practice several yoga asanas for a healthful liver.

According to a study by the American Liver Foundation, more than 100 million US citizens had some form of liver disease, with 1.8% of the population diagnosed with liver disease. It was further estimated that 80-100 million adults had obese liver but were oblivious of the condition.

What are these yoga poses? How to do them precisely without getting injured? What are the precautions to bear in mind while doing them? Keep scrolling to know more.

1. Kapalbhati Pranayama

Pranayama is a breathing exercise that is known for enhancing the liver health of those who suffer from liver cirrhosis, bilirubin, hepatitisi and other diseases. Kapalbhati Pranayama, also known as the Yoga Skull Shining Breathing Exercise, is a yoga exercise that assists in liver stimulation and treats a variety of liver problems effectively (1). It also aids in the functionality of the spleen.

  • This exercise works best when you sit cross-legged on an even surface.

  • You need to inhale profoundly and breathe out forcefully through your airways.

  • Your focus should be on exhalation.

  • For the exercise to work, you need to practice it every day for at least 15 minutes.

  • Make sure that you are able to isolate the abdominals for this kriya.

2. Ardha Matsyendrasana

Challenge Pose: Ardha Matsyendrasana

This is a pose that is also known as the King of the Fish Pose. It is known to be highly beneficial for healing a damaged liver. It helps in placing pressure on the liver, which in turn strengthens and stimulates the liver that is damaged by fibrosisi , apoptosisi , inflammation and stress. if there is already a medical intervention underway (banding due to portal hypertensioni ), you should avoid applying any undue pressure or twists to the abdomen.

  • This asana is performed by sitting cross-legged and crossing your left foot over the right one.

  • Your legs should be raised above the surface and pointing upwards.

  • Move your right hand over your left leg and grasp your left foot. – Next, press your left leg gently against your abdomen, pivoting your head to the right side at the same time.

3. Dhanurasana

This is also known as the Bow Pose. This is an asana that works marvels for individuals who suffer from fatty liver disease. It stimulates, strengthens and stretches the liver, and the fat deposits in it are used up as an energy source for the body.

  • This is not a complex posture. Firstly, recline on your stomach and elevate your legs and torso at the same moment.

  • Next, hold your ankles with your hands, making your body appear like a bow with your arms functioning as the bow strings.

  • You should remain in this pose for as long as you can.

  • Return to your resting position and repeat the exercise as many times as you can.

4. Gomukhasana

This pose is also known as the Cow Face Pose. This yoga for obese liver is also one of the finest asanas for the treatment of cirrhosis. When you have liver cirrhosisi , oxygenation and blood flow is prevented by scar tissues. Your liver becomes unable to remove toxins and pathogenic microorganisms and metabolize lipids. By exercising this asana, your liver gets stimulated, thereby ensuring that oxygen and blood circulate readily through it.

  • The first stage to executing this exercise is to crouch on the surface with one leg crossed over the other.

  • Allow your spine to extend out.

  • Place your palms on your back with one over your shoulder and the other over your abdominal area.

  • Clasp your palms at the back and maintain the posture.

Read Also: Resistance Band Exercises for Strength

5. Naukasana

How to do Naukasana: Steps and Benefits of The Boat Pose

This is another pose that is known as the Boat Pose, and it is a basic yet effective asana to add to your wellness routine for liver conditions. By performing this exercise, you aid in the stimulation and fortification of your liver, allowing it to purge all the detrimental substances out of your body.

  • You can perform this asana by reclining on your back.

  • Raise both the upper and lower portions of your body, making your body rest on your buttocks.

  • Remain in this pose for as long as feasible.

  • Return to the resting position and repeat it.

Which mudra is beneficial for the liver?

Apana mudra, prithvi mudra, and mushi mudra are suitable for the liver. Holding these for a couple of minutes can strengthen the liver function.

Is Vajrasana beneficial for the liver?

Yes, it may assist liver function and enhance digestion.

How frequently should one practice yoga asanas for optimal liver health?

For optimum results, practice yoga asanas every day for 15-30 minutes.

Are there any precautions one should consider when practicing yoga asanas for liver health?

Practice on an empty stomach, and do not exert your musculature. The flow of respiration should be natural, and the surface should be on a level with the ground.