Are you struggling with fatigue, unexplained weight gain, or abdominal discomfort? These might be early signs of fatty liver disease due to sedentary lifestyles, unhealthy diets, and rising stress levels. It occurs due to fat build-up in the liver, causing severe inflammation, scarring, and even liver failure if left unchecked. While medical care helps, natural approaches like yoga for fatty liver disease and targeted exercises offer a complementary path to healing.
Combining physical activity with mindful breathing, yoga detoxifies the liver and improves its functionality, helping to reverse the damage caused by fat accumulation.
Are you curious about which yoga poses and exercises can make a difference? This blog explores six powerful poses of yoga for fatty liver disease and the best exercises. We also explore natural ways to support liver health for better results. So, let’s get started!
Table Of Contents
1. Which Yoga Is Best For Fatty Liver? 6 Effective Yoga Poses
2. Which Exercise Is Best For Fatty Liver?
3. How Do I Remove Fat From My Liver? 7 Natural Ways
4. The Final Say
5. FAQs
6. References
Which Yoga Is Best For Fatty Liver? 6 Effective Yoga Poses
Gentle, restorative yoga styles are often recommended because they focus on deep breathing and relaxation. These styles can help reduce stress, improve circulation, and support the liver's detoxification processes. Try these restorative yoga poses for fatty liver disease to cure it naturally:
1. Cobra Pose (Bhujangasana)
Cobra pose is highly beneficial for fatty liver as it stimulates the abdominal organs, including the liver, improving its functionality. The gentle stretch enhances blood circulation to the liver, breaking down fat deposits. Expanding the chest and abdomen reduces stress and promotes digestion for liver health. This yoga position for beginners also strengthens the spine and reduces fatigue and symptoms of fatty liver disease.
Steps to Perform This Yoga For Fatty Liver Disease:
1. Lie flat on your stomach, legs extended, and toes pointing outward.
2. Place your palms flat on the ground beside your shoulders, elbows close to the body.
3. Inhale deeply and slowly lift your chest and upper body off the floor, straightening your arms partially or fully, depending on flexibility.
4. Keep your elbows slightly bent and keep your shoulders relaxed, gazing upward.
5. Hold the pose for 20–30 seconds, breathing deeply and steadily.
6. Exhale as you lower your body back to the floor. Repeat 3–5 times.
2. Bow Pose (Dhanurasana)
The bow pose effectively stimulates the liver by creating a deep stretch in the abdominal region, boosting circulation to detoxify plus reduce fat build-up. It enhances digestion and strengthens the core muscles, indirectly supporting liver health. This pose also improves spinal flexibility and relieves stress, significantly causing liver disorders.
Steps to Perform This Yoga For Fatty Liver Disease:
1. Lay straight on your stomach with your legs together and arms by your side.
2. Bend your knees and carefully bring your heels close to your buttocks.
3. Reach back with your hands and grab your ankles firmly.
4. Inhale and lift your chest and thighs off the ground simultaneously, pulling your body into a bow shape.
5. Look straight ahead and hold the position for 15–20 seconds while breathing deeply.
6. Exhale as you slowly release your ankles and lower your body to the floor. Repeat 2–3 times.
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3. Bridge Pose (Setu Bandhasana)
The bridge pose improves liver health by stimulating the abdominal organs and promoting smooth blood flow to the liver. These best stretch exercises work on the abdominal region, aiding in fat reduction and detoxification. It also strengthens the lower back plus improves digestion, helping to reduce pressure on the liver. Also, it calms the mind, reduces stress, and supports wellness.
Steps to Perform This Yoga For Fatty Liver Disease:
1. Lay on your back straight with your knees bent plus feet flat on the surface, hip-width apart.
2. Place your arms alongside your body smoothly with palms facing down.
3. Inhale and lift your hips, pressing your feet and arms into the floor.
4. Raise your chest and hips toward the ceiling, ensuring your thighs are parallel.
5. Hold the position for 20–30 seconds, breathing steadily.
6. Exhale and slowly lower your back to the ground. Repeat 3–5 times.
4. Twisting Pose (Ardha Matsyendrasana)
The twisting pose helps detoxify the liver by compressing the abdominal region, stimulating the liver and other digestive organs. This twist helps squeeze out toxins and promotes the release of enzymes to improve digestion and fat metabolism. It also increases spinal flexibility and calms the nervous system, reducing the risk of liver-related stress issues.
Steps to Perform This Yoga For Fatty Liver Disease:
1. Sit on the surface with your legs properly extended forward.
2. Bend your right knee and flat your right foot on the floor near your left thigh.
3. Cross your right foot over your left leg, placing it beside your left knee.
4. Place your right hand behind you for support and your left elbow outside your right knee.
5. Inhale, lengthen your spine and twist your torso to the right, looking over your shoulder.
6. Hold the pose for 20–30 seconds while breathing deeply.
7. Exhale and return to the centre. Repeat on the other side.
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5. Boat Pose (Navasana)
The boat pose strengthens the core and stimulates the liver by engaging the abdominal muscles. It helps improve digestion and burn visceral fat, often associated with fatty liver disease. This pose with stomach fat loss workout exercises also enhances balance and concentration, promoting better overall health.
Steps to Perform This Yoga For Fatty Liver Disease:
1. Sit on the surface with your legs extended and arms by your side.
2. Lean back slightly and properly lift your legs off the floor, keeping them together.
3. Extend your arms forward, parallel to the floor, with palms facing each other.
4. Balance your body on your sit bones, making a V shape with your torso and legs.
5. Hold the position for 15–20 seconds while breathing steadily.
6. Lower your legs and arms slowly back to the ground. Repeat 2–3 times.
6. Cow Face Pose (Gomukhasana)
Cow face pose enhances liver function by improving circulation to the abdominal organs and reducing stress levels. It promotes flexibility in the hips and shoulders, easing tension that can affect liver health. This pose also facilitates better digestion, supporting liver detoxification and reducing fat build-up.
Steps to Perform This Yoga For Fatty Liver Disease:
1. Sit on the surface with your legs properly extended.
2. Bend your left leg and place it under your right hip.
3. Bend your right leg and stack it over your left thigh, ensuring both knees are aligned.
4. Stretch your right arm upward, bend your elbow, and bring your hand behind your back.
5. Reach your left arm behind your back and clasp your hands together.
6. Sit upright and hold the position for 20–30 seconds, breathing deeply.
7. Release the pose and switch sides. Repeat 2–3 times.
Also Read: Yoga For Digestive Health: Improve Gut & Discomfort
Which Exercise Is Best For Fatty Liver?
There is no single "best" exercise for fatty liver. A mix of aerobic exercise and personalised strength training is usually recommended.
- Aerobic exercise: This helps to burn calories and improve liver function. Aim for nearly 150 minutes of moderate-intensity aerobic exercise weekly. Examples include brisk walking, jogging, swimming, cycling, and dancing.
- Strength training: This helps build muscle, which can help improve insulin sensitivity plus reduce liver fat. Aim for strength training exercises that work for all major muscle groups two or three times per week.
With exercise, maintain a healthy weight, eat healthy meal plans, and limit alcohol intake. If you have fatty liver, talk to your doctor about the best exercise plan.
Also Read: 10 Yoga Asanas After Dinner To Reconnect With Your Body and Unwind After a Long Day
How Do I Remove Fat From My Liver? 7 Natural Ways
A fatty liver, or hepatic steatosis, occurs when excess fat portion builds up in your liver cells. While it can often be reversed, address it to prevent complications like cirrhosis. Consider these seven natural ways to help reduce liver fat:
1. Maintain A healthy Body weight
Carrying extra weight, especially around your belly, stresses your liver. Even losing a little bit can make a big difference. Aim to lose nearly 1-2 pounds per week by eating lots of fruits, veggies, and quality whole grains. Cut back on processed foods, sugary drinks, plus unhealthy fats. And get moving!
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2. Treat High Cholesterol Symptoms
High cholesterol contributes to a fatty liver. Talk to your doctor to manage it. This includes eating heart-healthy meals, exercising regularly, and taking medication. Eat more lean protein sources like fish, poultry, and beans.
3. Avoid Medicines That Affect Your Liver
Some medications can harm your liver. Chat with your doctor about your concerns and see if there are safer alternatives. Be open and honest about all the medicines and supplements you're taking. They help you identify any potential risks and recommend safer options.
4. Consider Herbal Supplements
Some herbs, like healthy milk thistle and dandelion root, might support liver health. But always talk to your doctor first. Please don't assume that because something is natural, it's safe. Herbal supplements can have powerful effects and may interact with your existing medications.
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5. Say No To Alcohol And quit smoking
Alcohol is a major cause of harmful fatty liver and can make things worse. Smoking also increases the risk of liver problems. Quitting both is a big step towards a healthier liver. Alcohol can directly damage your liver cells, causing inflammation and scarring.
6. Reduce Sugar Intake In Meals
Too much sugar causes fat buildup in your liver. Limit sugary drinks like soda and unhealthy juice, and watch out for added sugar portions in processed foods. Choose healthier food swaps and whole fruits over fruit juice, as they contain more fibre. Read food labels carefully, plus look for products with low added sugar.
7. Practice Restorative Exercises
Aerobic exercise helps burn fat, improves your body's use of insulin, and reduces inflammation. Strength training builds muscle, which enables you to burn calories even when resting. Find an exercise buddy to stay active and make it more enjoyable.
Also Read: Yoga Poses for Flexibility Enhancement & Empower
The Final Say
Now you know that fatty liver can be addressed with yoga for fatty liver disease, such as twisting poses and inversions, which can help improve proper blood flow to the liver and stimulate detoxification processes. And, in some cases, medical intervention. But yes, ensure you consult before significantly changing your diet or exercise routine or starting new supplements or medications.
FAQs
1. Is yoga good for fatty liver disease?
Absolutely! Yoga is a helpful addition to a healthy lifestyle for managing fatty liver disease. Gentle styles like Hatha or Yin yoga are often recommended.
2. How do you start doing yoga to cure fatty liver at home?
Start with simple poses like Cat-Cow, Downward-Facing Dog, and Easy Pose. Focus on your breath and hold each pose for a few breaths. Slowly increase the duration and complexity as you become more comfortable.
3. How do you get the maximum benefits of yoga to reduce fatty liver?
For maximum benefits, practice yoga for fatty liver disease, ideally 2-3 times a week. Combine it with a healthy diet, listen to your body, avoid pushing yourself too hard, and enjoy the process!
References
- https://redcliffelabs.com/myhealth/yoga/11-yoga-asanas-for-liver-and-kidney-health/
- https://liversurgeryindia.com/blog/5-yoga-poses-for-fatty-liver
- https://www.vedikroots.com/blogs/health-and-wellness/five-yoga-asanas-for-fatty-liver?srsltid=AfmBOor2uhqA__rtcKzg9kA02bKKrD5DZWiTk4xoft-TGwlhJWNhBXHx
- http://www.liverwellnessprogram.com/exercise-advice-for-patients-with-fatty-liver-disease-mafld.html
- https://www.mayoclinic.org/diseases-conditions/nonalcoholic-fatty-liver-disease/diagnosis-treatment/drc-20354573
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