Every yoga position that requires a twist of the torso is a valid ally when it comes to protecting the health and function of the liver. Not only that, particular stretches are also helpful. Here today's yoga sequence, based on a series of asanas that require twisting and stretching, comes into play to stimulate the liver and detoxification processes. The yoga sequence is for everyone, it gives strength and energy and relaxes.
Yoga for the liver
Scientific studies report the validity of some yoga positions for liver health. As mentioned in the introduction, the twists of the torso compress and relax the area of the internal organs, such as the pancreas and, indeed, the liver, thus stimulating their functionality, including the ability to detoxify the body that results in more strength, energy and also brighter skin (Madanmohan et al, Int J Yoga, 2012). Then, stretching positions requiring lateral stretching have been shown to stimulate liver function, blood flow and muscles, resulting in improved metabolism, glucose utilization and circulating lipids (Beri et al, Future Sci OA, 2016). In addition to these properties, exercises that require twisting and lateral stretching strengthen the core muscles, which is the part that includes the abdomen, waist, central and lower back, pelvic floor and hips (Rathore et al, Int J Yoga, 2017). Not only that, yoga helps to calm and relax.
Yoga for the liver, the lord of the fishes and the twists
You are in a seated position, with your legs crossed and your hands resting on your knees. Breathe. Now bring your left foot closer to your right hip while your right foot goes beyond your left thigh and rests on the ground. The right knee looks upwards. Rotate your torso to the right. The right hand is placed on the ground, behind the back, while the left arm presses against the right leg, helping the rotation. When you exhale try to rotate a little more, when you inhale relax. For a deeper twist, if you can and don't feel pain, you can try passing your left arm under your right knee. The hands are clasped behind the back. Open your chest and breathe. After a few breaths, release the position and repeat on the other side.
Yoga for the liver, lateral stretching
As in the previous exercise, the left foot is close to the right hip with the knee falling to the ground. The right foot goes beyond the left thigh but this time don't place on the ground the entire sole of the foot, only the external lateral part. The right hand is placed on the ground, near the hip. The left arm extends upwards and approaches the ear. Exhale and lower to the side, to the right. Your right hip presses inward as you extend your left arm, always keeping it near your ear. Stay in the position for a few breaths, then release the position and repeat on the other side.
Yoga for the liver, the complete sequence
The asanas seen help stimulate the liver and detoxification processes, as well as promoting circulation and strengthening the muscles. You can see the complete sequence in the video accessible by clicking on the link indicated on this page. The sequence is designed for everyone, with various levels of experience, it does not require special tools but only less than ten minutes of time to dedicate to yourself.