New Delhi
Fatty liver disease is no longer linked only to excessive alcohol intake. Today, factors like a sedentary routine, overeating, poor sleep, chronic stress, and insulin resistance play a major role. When fat builds up in liver cells, it can interfere with digestion, metabolism, and overall energy levels.
While medical care and dietary changes are crucial, gentle lifestyle practices like yoga can offer valuable support. Certain yoga poses stimulate abdominal organs, improve circulation, calm stress hormones, and help restore metabolic balance. Research suggests yoga may also reduce insulin resistance and visceral fat, two key contributors to fatty liver disease.
How yoga supports liver health
International yoga teacher and wellness educator Shynee Narang explains that yoga works best as a complementary approach. “When combined with balanced nutrition, quality sleep, and weight management, yoga can help reduce inflammation and improve liver function,” she says.
Here are eight yoga asanas that may help support liver health when practiced regularly.
8 yoga asanas for fatty liver support
1. Ardha Matsyendrasana (Half spinal twist)
Twisting poses gently compress and release the abdominal organs, improving blood flow to the liver and aiding bile secretion essential for fat digestion.
How to do it:
Sit with legs stretched out, bend one knee, place the foot outside the opposite thigh, twist towards the bent knee, keep the spine tall, and breathe deeply for 20–30 seconds on each side.
2. Dhanurasana (Bow pose)
“This pose stimulates the liver and pancreas, helping improve insulin sensitivity and glucose metabolism,” explains Narang—both crucial in fatty liver management.
How to do it:
Lie on your stomach, bend your knees, hold your ankles, inhale and lift your chest and thighs. Hold for 15–20 seconds.
3. Bhujangasana (Cobra pose)
Gentle backbends improve blood circulation to abdominal organs. Better oxygen supply helps liver cells function efficiently and supports tissue repair.
How to do it:
Lie face down, place palms under shoulders, inhale and lift the chest while keeping elbows soft. Hold for 15–30 seconds.
4. Paschimottanasana (Seated forward bend)
This calming pose activates the parasympathetic nervous system, lowering cortisol levels. Reduced stress hormones help prevent fat accumulation in the liver.
How to do it:
Sit with legs extended, inhale to lengthen the spine, exhale and fold forward. Hold for about 30 seconds.
5. Naukasana (Boat pose)
Boat pose strengthens core muscles and improves visceral fat metabolism, easing the fatty acid burden on the liver.
How to do it:
Lie on your back, lift your legs and upper body, balance on your hips, and hold for 15–20 seconds.
6. Halasana (Plow pose)
This inversion boosts circulation and lymphatic drainage in the abdominal region, which may help reduce liver inflammation.
How to do it:
Lie on your back, lift your legs overhead, support your lower back with your hands, relax your neck, and hold briefly.
7. Setu Bandhasana (Bridge pose)
Bridge pose supports hormonal balance, particularly thyroid function, which plays a role in fat and lipid metabolism.
How to do it:
Lie on your back with knees bent, press feet into the floor, lift hips upward, clasp hands underneath, and hold for 20–30 seconds.
8. Supta Baddha Konasana (Reclined bound angle pose)
A restorative pose that activates the vagus nerve, reduces inflammation, and improves digestion—helping lower metabolic stress on the liver.
How to do it:
Lie on your back, bring soles of the feet together, let knees fall open, place hands on the abdomen, and relax for 2–3 minutes.
An important reminder
Shynee Narang emphasizes that yoga does not cure fatty liver, but it can significantly support recovery by helping to:
When practiced consistently alongside a healthy diet, weight management, and good sleep habits, yoga can become a powerful long-term ally for liver health.
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Disclaimer: This article is for informational purposes only and does not substitute professional medical advice. Always consult a healthcare provider before starting any new health practice.
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