The moment liver health comes to mind, our immediate response is to think of dietary changes, cutting down on fried foods, sweets, and alcohol. But hear this! There is a catch: your liver does not just need proper dieting; it thrives through motion, full breathing, and improved circulation as well. And oh yes! Yoga can fix all three!
Fatty liver disease due to unhealthy eating habits, alcoholism, or metabolic syndrome is increasing. Medicinal management and dietary modification are a necessity, but certain yoga stretches can calm and stretch the liver gradually, improve digestion, decrease belly fat, and help detoxify.
Here we will talk about 5 healing yogasanas that are calming for newbies but potent enough to support hepatic (liver) wellness naturally. So, unroll your mat, take a deep breath, and let's provide your liver with some TLC that will be profoundly appreciated by it.
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Why Yoga Supports Liver Health?
Your liver is your body's last detox powerhouse, filtering out toxins, metabolizing fat, making bile, and balancing hormones. When there is excess fat accumulation (fatty liver disease), all of these processes get slowed down.
Yoga benefits for liver health:
Enhances blood flow to abdominal organs
Aids in digestion and bile production
Reduces visceral fat around the liver
Reduces stress, which can exacerbate inflammation
Aids in gentle detox through breathing and movement
Also Read: 5 Miracle Home Remedies For Fatty Liver And To Boost Liver Health
5 Best Restorative Yogasanas For Fatty Liver
Supine Spinal Twist (Supta Matsyendrasana)
How to do?
Lie on your back, bend and bring knees towards your chest. Bring both knees down to the right side with firm shoulders. Stretch arms to a T-position. Hold for 30–60 seconds and repeat on the other side.
Benefits:
Gently compresses the abdominal organs, supporting liver cleansing and healthy digestion. Relaxes tension in the back and permits toxin release.
Bridge Pose (Setu Bandhasana)
How to do it?
Lie on your back with knees bent and feet planted on the floor. Breathe in, raise hips up, place your hands behind your back, and push the chest away. Hold 5–8 breaths before descending slowly.
Benefits:
Permits more blood to the liver and digestive system, increases metabolism, and stimulates abdominal region without effort.
Cobra Pose (Bhujangasana)
How to do it?
Lie on stomach with hands beneath shoulders. Inhale and lift chest without bending elbows. Keep hips anchored. Hold 15–30 seconds, breathing deeply in and out.
Benefits:
Stimulates liver function, opens up abdominal region, and improves posture to support smooth digestion.
Seated Forward Bend (Paschimottanasana)
How to do it
Sit legs out, inhale and arch your back, exhale and fold forward at the hips, reaching for your feet. Hold 30–60 seconds.
Benefits:
Flattens the abdominal area to stimulate the liver, digest food, and melt belly fat in the long run.
Legs Up the Wall Pose (Viparita Karani)
How do you do it?
Sit against wall, bend knees up, and lean back with hips resting against the wall. Arms resting by sides of your body and take full breaths for 3–5 minutes.
Benefit:
Executes venous return and lymph drainage, reduces inflammation, and supports liver detox and nervous system calming.
Bonus: Breathwork For Liver Detox
Kapalabhati (Skull Shining Breath): Stimulates abdominal organs and supports detox.
Nadi Shodhana (Alternate Nostril Breathing): Balances stress hormones that influence liver function.
Belly Breathing: Increases oxygen supply to the liver and relaxes belly tension.
Additional Tips For Keeping the Liver Healthy With Yoga
Practice regularly: Choose at least 4–5 times a week for maximum benefit.
Don't strain: Choose gentle, restorative poses if you experience liver inflammation.
Combine with dietary adjustments: Reduce sugar, processed, and alcoholic drinks.
Stay hydrated: Water helps efficient elimination of toxins.
Include meditation: Reduces inflammation caused by stress.
Who Can Benefit from This Routine?
People with non-alcoholic fatty liver disease (NAFLD)
Those recovering from liver inflammation or sluggish digestion
Anybody who wants to increase detox and abdominal health
Precautions
Avoid intense twisting and compression if you suffer from serious liver disease or past abdominal surgery.
Avoid deep forward bends and inversions in pregnant women.
Always consult your doctor prior to starting yoga in case of extensive liver damage or other illness.
Conclusion
Your liver toils away for you each day, it is the least you can do to repay it. By performing these restorative yoga poses each day, you can improve circulation, help detox, and even reduce the fat accumulation which bogs down your liver.
You can make a huge difference to your hepatic well-being with just 15–20 minutes of peaceful, mindful practice. So, get on with it now; your liver will thank you!
Frequently Asked Questions
Will yoga cure fatty liver?
Yoga alone cannot treat fatty liver, but it can significantly enhance liver function and fat metabolism along with diet and lifestyle changes.
How often I should practice yoga for fatty liver?
4–5 times a week is ideal for beneficial effects to be noticed.
Are the poses safe in severe fatty liver disease?
Restorative mild poses are usually safe, but always consult your healthcare provider first.
Will yoga decrease belly fat of fatty liver?
Yes, some poses increase metabolism and improve fat breakdown in the abdominal area.
At what time should one perform yoga for the liver?
Morning is best taken on an empty stomach for detoxification and blood circulation.
(This article is reviewed by Kalyani Krishna Chief Content Editor)
Author Profile
Soumita Basu:
Soumita Basu holds a Bachelor’s Degree in Pharmacy and is keenly interested in Ayurveda, home remedies, yoga, fitness, diagnostics, and beauty. With nearly 6 years of experience, she produces evidence-based health content, including articles, videos, and infographics, to provide valuable insights to her audience.
References:
- https://www.researchgate.net/profile/Ashok-Panda-5/publication/355277710_Effectiveness_of_Yogic_Intervention_in_Non-Alcoholic_Fatty_Liver_Disease_Case_Series/links/619360983068c54fa5edeb6e/Effectiveness-of-Yogic-Intervention-in-Non-Alcoholic-Fatty-Liver-Disease-Case-Series.pdf
- https://pmc.ncbi.nlm.nih.gov/articles/PMC7987125/
- https://www.jcehepatology.com/article/S0973-6883(21)00495-3/fulltext
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