Yoga for a healthy liver: Here are 3 asanas that work
Yoga expert Kamini Bobde on activating the liver, adrenal glands and pancreas
Written by Kamini Bobde
4 min read
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Indians are grappling with fatty liver largely because of stress, poor diet, lack of exercise and addictions to alcohol and smoking. However, yoga may help you protect your liver health.
Just a few days ago, I came across a report that projected a 35 per cent increase in liver problems by 2030. Indians are grappling with fatty liver largely because of stress, poor diet, lack of exercise and addictions to alcohol and smoking. However, yogamay help you protect your liver health.
WHAT RESEARCH SAYS
A Mangalore University research showed how participants registered remarkable changes in their SGOT and SGPT (liver enzyme) levels after one hour of yoga for 45 days. Yet, in another research published by PubMed, a 37-year-old man with hepatic cirrhosis, who underwent four weeks of yoga, combined with naturopathy and conventional medicine, showed improvement in liver functions, BP and body weight.
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Paschimottanasana: This asana compresses the entire pelvic and abdominal area, thus massaging the liver, pancreas, spleen, kidneys and adrenal glands. Stimulates circulation in the spine and the muscles around it.
Sit with legs stretched out, feet together, hands on the knees. Align the head and spine and relax your body.
Inhale deeply. Then as you exhale, bend forward from the hips, simultaneously sliding your hand along the legs to reach for the toes. If this is not possible, then reach for the ankles or any part of your leg it is comfortably possible.
In the final position, relax and do five rounds of deep breathing in and out.
Inhale and get back to the starting position. Repeat for about five rounds.
Meru Vakrasana: The twisting compresses the abdominal area, thus massaging and activating the liver, adrenal glands, pancreas and kidney. It stretches one side of the back and stomach area while simultaneously compressing the other side.
Sit with legs stretched out in front of the body and relax your whole body.
Turn your trunk slightly to the right.
Place the right hand behind your left hip, twisting your torso until the right hand is behind the left hip. Or as far back to the left as possible.
Then place the left palm as close to the right palm as possible.
Cross your left leg over and place it next to the right knee.
Inhale deep and as you exhale, twist the body to the right as much as possible.
Stay for a few breaths.
Then return to the base position.
Do the same on the left side. Three to five rounds advised.
Bhujangasana: This asana stimulates appetite, releases constipation and is good for gynaecological problems by toning the ovaries and uterus.
Lie on your stomach, feet together, toes stretched out.
Place your palms along the shoulder but a little away from the body.
Keep elbows close to the body.
Place your forehead on the floor, close your eyes.
As you inhale, begin with raising and tilting the head back with your chin pointing forward and back of the neck compressed.
Then slowly raise your trunk, using your back muscles and straightening the elbows as support.
Come up to the navel and a little more.
Stay in this position. After some practice, you can stay for a longer duration.
To come back to the base position, start exhaling and lowering the navel, chest, shoulders and finally place the forehead on the floor. Advised for three to five rounds.
