Yoga for Liver | Ultimate Yoga Guide for a Better Liver Health

Believe it or not, with our busy schedules nowadays, we have started to rely more on fast food instead of healthy meals. On one side, our Liver is working very hard to detoxify our body, and on the other side, we are eating junk to eradicate it. What if we say there is something very peaceful and enjoyable that can help your Liver stay healthy while keeping your mind less stressed? Surprising right? The clear answer to this is “Yoga”. Yes, You read it right. Think of Yoga as a way to make your Liver healthier and stronger. Yogaasan is for everyone, and today, we are here to help, teach and encourage you to add Yoga to your daily routine. Let’s start this journey of Yoga for Liver, where each asana will help you get closer to a healthier liver.

How Yoga Benefits Liver Health?

Yoga benefits the Liver in numerous ways, from its proper functioning to preventing liver diseases. The following are some benefits of Yoga for Liver:

• Enhances blood circulation and helps in flushing out the toxins from the Liver. Hence, Yoga helps detoxify the Liver.
• Yoga, when combined with a healthy diet, helps in managing weight and the risk of developing liver diseases that are related to obesity.
• Many yoga poses improve digestion and the efficiency of the digestive system. The Liver plays a vital role in digestion by producing a juice called bile, so if your digestive health is better, your Liver will automatically be healthier.
• Regular yoga practice helps your immune system strengthen. A strong immune system can fight off infections that might affect your Liver.

9 Best Yoga Asanas for Liver | Briefly Explained

There are many yoga asanas for liver health, such as Kapalbhati Pranayama, Ardha Matsyendrasana, Bhujangasana, Balasana, Dhanurasana and many more. Let’s now discuss all yoga mudras for a healthy Liver in detail.

Dhanurasana

Dhanurasana comes from a Sanskrit word, “Dhanush,” which stands for bow, and “Asana,” which stands for “Pose” and “Posture.” It is the best Yoga for the Liver as it strengthens the back and enhances the flexibility of the spine. It helps improve digestion, relieves constipation and enhances liver function.

You can perform Dhanurasana by following these steps:

• Start by lying on your stomach and keeping your feet hip-width apart. Keep your arms by the sides of your body.
• Now, fold your knees, take your hand towards the back and hold your ankles.
• Inhale deeply, then lift your chest and legs from the ground. Pull your legs back towards your body and look forward with a gentle smile.
• Be in the pose and balance your breath. Your body should form a smooth, taut curve, precisely like a bow.
• Continue to breathe deeply & slowly. Relax into the pose, and don’t push yourself over the limit.
• Exhale and release the pose after 15-20 minutes; gently bring your legs and chest to the ground. 
• You can finally release the ankles and relax.

Contraindications:

Individuals who have undergone abdominal surgery and people with migraine, headaches and insomnia should avoid doing this. Also, people suffering from high/low blood pressure, Hernia, peptic ulcers, lower backache, and neck injury should take precautions or consult their doctors. Pregnant women should not perform this yogaasan. 

Ardha Matsyendrasana

Ardha Matsyendrasana, also known as Half Lord of the Fishes Pose, is one of the best yogas for liver health. It helps stimulate the Liver, detoxify it, and cleanse it, which improves the body’s overall performance.  

To perform this yoga pose:

• Sit down on the floor, keeping your back straight. Stretch your legs in your front.
• Now, you need to bend your right knee so that your right foot is close to your anus, and the outside of your right ankle should be on the floor.
• Keep the left foot flat on the floor over the right knee. Keep the left foot in such a way that the left knee is pointed towards the ceiling.
• Now, take your right hand to the back and place your hand on the floor behind your back.
• Raise your left arm over your head. Take it towards your right knee and grasp your right ankle.
• Breathe and maintain the pose for 30 minutes.
• Repeat the asana on the other side as well.

Contraindications:

Individuals who are suffering from Hernia, Peptic Ulcer and Spinal issues should not do this yoga pose. Pregnant or menstruating women should avoid performing the asana.

Bhujangasana

Bhujangasana, or Cobra Pose, is yoga for a healthy liver and yoga for heart that has numerous benefits. When you regularly perform this pose, the abdominal region gets stretched, which helps stimulate the Liver. This increases the liver’s efficiency in processing toxins, and it also improves blood circulation within the Liver, which ultimately detoxes it. 

To perform Bhujangasana, you first have to come to the Makarasana pose:

• Lie down flat on your stomach and keep your legs at a distance from one another.
• Cross your palms in front of you so that you can rest your head over, then relax your body. 
• Now, bring your legs close to one another and stretch your arms in front of you.
• Bring your head to the mat, place your palms under your chest and shoulders, and raise your elbows.
• Inhale, raise your chin and lift your body on the floor to your navel area. Stay on the pose from 15-30 seconds.
• Exhale and gently bring your upper body down to the floor. Stretch your hands in front of you, then return to Makarasana.

Contraindications:

Patients suffering from Hernias, ulcers and pregnant women should refrain from doing this asana. If you had a stomach operation recently, then you should not perform the asana until you have been advised. 

Naukasana

Naukasana yoga, or the Boat Pose, is one of the fantastic yoga asanas for the Liver because it helps clean out toxins and improve digestion by stimulating the abdominal organs, including the Liver. It also enhances blood circulation to the Liver, keeping it functioning well. Plus, doing this pose can help lower stress, which is suitable for your Liver, too.

In order to perform the asana, you can follow the below steps:

• Begin by lying down on your back with your feet together and arms beside your body.
• Raise your arms above your head and then inhale deeply. 
• Now, lift your upper body and both your legs off the floor, reaching your arms and moving towards your feet, making a boat-like position. 
• Stay in the position for around 15 seconds.
• Engage in the pose as you tighten your abs and raise your torso and legs off the floor with your arms in front of your legs.
• Try to keep your eyes, fists and toes in one line. 
• Continue to breathe through the nose and keep your shoulders relaxed while maintaining the asana.
• You can also bend your knees to make the pose easier or when you feel discomfort in the back.
• As you exhale, lie back on the ground slowly and relax. 

Contraindications:

If you are suffering from low blood pressure, severe headaches, migraine issues or spinal problems, then you should not perform this asana. Also, asthma and heart patients should avoid the pose. Women should refrain from this asana during pregnancy and the first two days of their menstrual cycle.

Balasana

Balasana, also known as Child Pose, is an intense yoga pose for liver function. It stimulates the Liver and other organs of the body, enhances blood circulation, and improves liver function. It is a relaxing pose that also helps with easy digestion.

To perform this asana:

• Sit on your knees, spread your knees at a distance apart, and touch your big toes apart.
• Slowly move to a tabletop position.
• Exhale, lower the hips to the heels and keep your forehead on the floor.
• The arms can be overhead with the palms on the floor stretched in front,  by your side, or you can stack your hands underneath your forehead.
• Breathe slowly and deeply, and press the belly against the thighs when you inhale.
• You can stay in the position for about 4-12 breaths. 

Contraindications:

Pregnant women should avoid performing the asana. Individuals suffering from Diarrhoea, knee injuries, stomach infections, severe spondylitis, or slip disks should refrain from this pose.  Also, if you have a high BP, you are not instructed to hang your head down, but you can keep some bolsters so that you can place your head comfortably.

Trikonasana

Trikonasana, also known as Triangle Pose,  benefits the Liver by enhancing digestion and stimulating the whole abdominal region, which leads to a better detoxification process. This asana is the best Yoga for the Liver, as it boosts blood circulation and ensures that the Liver gets enough oxygen and nutrients. 

Here is how you can perform the Triangle Pose:

• Stand straight and adopt a medium stance with your heel.
• Move the right foot out towards the right side. 
• Make sure your hips and shoulders are facing the front only.
• Inhale and extend both arms up in line with the shoulders. 
• Exhale into the yoga pose and place the right palm on the right shin or ankle. If you are doing this asana for the first time, you can go up to the knee.
• Align your left arm with the right arm. 
• If the neck allows, turn the head and look up towards the left fingertips. Hold the posture for as long as you can, at least for a few breaths. 
• To release, inhale out of the posture and bring the feet back together.
• Now, repeat the pose on the left side. 

Contraindication:

People suffering from migraines, headaches, low blood pressure or vertigo should not perform the asana. Similarly, people who have undergone abdominal surgery should avoid it. People with lower back pain or shoulder injuries should also exercise caution. 

Kapalbhati Pranayama

Kapalbhati Pranayama, also known as the Skull-Shining Breathing Technique, is a traditional breathing practice that improves mental health and intellect. It is an energising cleansing technique that helps warm up the body, stimulates the Liver, and boosts its function. The asana uses forceful exhalations and slightly longer, passive inhalations. 

To perform this yoga asana:

• Sit in a position that is comfortable for you keeping your back straight.
• Place your hands on the knees and keep your palms facing towards the sky.
• Before starting the practice, make sure to understand the breathing pattern.
• Now, take a deep breath and keep in mind that when you inhale, your belly and chest should expand.
• As you exhale, your belly and chest should relax. Keep your mouth closed during the whole procedure.
• You may keep your right hand over your belly to feel the contact between the abdominal muscles.
• In order to complete one set of this asana, you need to breathe in and out about 20 times.
• When you are done with the first round, you can close your eyes, relax and feel the sensation in your body.
• After that, you can perform two more sets of Kapalbhati.

Contraindications:

Pregnant women, women on periods, and individuals with heart issues and high blood pressure should avoid performing the asana.

Gomukhasana

Gomukhasana, also known as Cow Face Pose, is a beneficial yoga pose that promotes good liver function. This asana helps relieve stress and anxiety, stimulates the kidneys, Liver, and pancreas, and improves the body’s overall performance. 

Here is how to perform Gomukhasana:

• Sit comfortably on the yoga mat, keeping your back straight and your legs extended in front of you.
• Bend your right leg and place your right foot under your left thigh.
• Cross your left leg over your right leg and place your left foot on the outside of your right thigh.
• Now, raise the right arm over your head and bend the elbow towards the middle of your back. Rotate your left arm inward to the middle of your back, and try to clasp both hands together and interlock the fingers.
• If your hands are not reaching, you can either use a towel or a yoga strap. 
• Keep your back straight, breathe and maintain the position as long as you are comfortable. 
• To release the pose, first release your arms and uncross your legs.
• Now, repeat the pose with your right leg on top and your left arm raised.

Note: We use two breathing techniques in this pose: either holding the pose when the breath is held or breathing gently through the nostrils. If you choose to breathe, you can hold the posture for 30 seconds to 1 minute, depending on how long you can hold it.

Contraindications:

For any individual who has shoulder pain or injury, extreme pain in any of the body parts, or pain in the thighs, it is not advisable to do this asana. Also, if the individual is suffering from Muscle tears, bleeding piles, or spondylitis should refrain from this yoga pose.

Paschimottanasana

Paschimottanasana also referred to as Seated Forward Bend Pose, is an incredible yoga pose for a strong Liver. This asana focuses and stretches the middle body. It helps detoxify the Liver and make it work better, as this yoga pose also boosts blood flow to the Liver, giving it more oxygen and nutrients. If you perform this pose regularly, it can help your Liver stay healthy. 

You can follow the below steps to do the pose:

• Sit on the floor, keeping the back straight, and stretch your legs out in front of you.
• Take a deep breath and take your hands up over your head.
• Now, exhale and bend from your hips to reach your feet with your hands. 
• Keep your spine elongated, and try to touch your toes.
• If you are not able to do so, you can try touching the ankles or the shin.
• You can maintain the pose for a few deep breaths or for up to a minute.
• To release, inhale and lift your torso and hands back up, and then you can exhale and lower your arms to your sides.

Contraindications:

People who have undergone recent abdominal surgery and have slipped discs should avoid this asana. Additionally, if you have back pain or abdominal pain and are suffering from diarrhoea, you should not perform this asana. This yoga pose is not recommended for women who are pregnant.

Why is Liver Health Important for the Human Body?

The Liver is our body’s silent hero and is the most crucial organ that helps us maintain our overall health and well-being. It is involved in over 500 vital functions apart from just being the filter of toxins. Here are some of the reasons why liver health is essential:

• Detoxify the blood by removing harmful substances like drugs, alcohol and natural toxins.
• Metabolises fats, carbohydrates, and proteins into energy and nutrients that the body can use.
• Responsible for producing proteins that are necessary for blood clotting and help prevent excessive bleeding when injuries happen.
• Produces important immune factors and removes bacteria from the bloodstream.
• The Liver produces bile, a digestive juice that is an essential substance for digestion. It also absorbs fats and fat-soluble vitamins in the small intestine.
• It is helpful in regulating cholesterol and triglyceride levels in your blood.
• Regulate blood sugar levels by storing and releasing sugar and glucose glycogen as needed, which is crucial for preventing hypoglycemia and diabetes.

By now, you must be aware that your liver liver does a lot, from cleaning your blood to fighting the germs. So, eat healthy, do Yoga for good Liver, and stay away from those things that hurt your Liver and can make you sick. Let’s now discuss the connection between Yoga and the Liver and how it affects liver health. 

Conclusion

As we wrap up our guide on Yoga for health, let’s keep in mind how important it is to keep our super inner hero, the Liver, healthy. Through these simple yoga poses and some breathing exercises, you can detoxify your Liver and keep it healthy and clean. You don’t need to be perfect in Yoga; it’s just the effort and fun moments that count. Whenever we practice yoga asana, we help our liver work efficiently and improve blood circulation. So, let’s roll our yoga mats and incorporate Yoga into our daily lives for a healthy journey.

Frequently Asked Questions (FAQs)

Which Yoga is best for Liver?

There are numerous yoga asanas for liver health. Dhanurasana, Ardha Matsyendrasana, Bhujangasana, Naukasana, Balasana, Trikonasana, Kapalbhati Pranayama, Gomukhasana, and Paschimottanasana are some of the yoga asanas you can perform for a healthy liver.

Is Vajrasana good for Liver?

Absolutely. Vajrasana blocks blood flow to lower body parts, such as the thighs and legs. It helps massage the pancreas and Liver, which thus improves digestion and liver functions.

Is Surya Namaskar good for Liver?

Yes, Surya Namaskar or Sun Salutation is beneficial for the Liver. The whole sequence contains various forward bends and stretches that can help massage abdominal organs, including the Liver, detoxify them, and improve overall liver function.