Top 10 yoga asanas for liver disorder and healthy liver

Yoga is an age-old collection of exercises designed to enhance the health of the individual in a natural way. Yoga is a wonderful way to stimulate the liver and keep it healthy. The practice of yoga is simple and effective. Remember always to stop when you feel any pain.

yoga asanas for liver disorder and healthy liver

Top 10 Yoga Asanas for Liver Disorder

Paripurna navasana – Boat Pose

Boat Pose Benefits

Through this pose, you can strengthen the deep hip flexor. This stimulates the abdominal organs including the liver. This pose strengthens your abs too.

Boat Pose


  • Start from the sitting position with your hands in your lap.
  • Raise your legs straight out in front at a 30-degree angle.
  • Raise your hands straight out in front of you.
  • Tighten your calf muscles and point your leg with force.
  • Strengthen your shoulder blades.
  • Hold the pose for a count of 10.
  • Come back to normal sitting position.
  • Repeat as many times as needed.

Do not do this if you have low blood pressure, heart problems, pregnancy, menstruation, or diarrhea.

Malasana yoga – Garland Pose

Malasana Benefits

By doing this pose, you stretch the back, groin, and ankles. This helps to bring more blood to the liver.

Malasana yoga


  • Sit on the floor and keep your feet as close to each other as possible. If your heel does not touch the floor, use a folded blanket.
  • Push your thighs wider than your torso.
  • Exhale and make your torso tilt forward.
  • Grip your torso tightly between the thighs.
  • Press your elbows against the inside of the knees.
  • Make the knees take up the force of the elbows.
  • Place your palms together and push against each other.
  • Hold pose for a minute.

Do not do this if you have back injuries.

Adho Mukha Svanasana – Downward facing dog

Adho Mukha Svanasana Benefits

This pose improves the immune system and relieves fatigue. It improves digestion, blood flow to the sinuses, and rejuvenates the organs including the liver. It adds strength to the body.

Adho Mukha Svanasana


  • Start from a kneeling position on the yoga mat.
  • As you exhale, lift your knees away from the floor.
  • Push your tailbone downwards and feel it lengthen.
  • Press your tailbone towards your pubis.
  • Lift the sitting bones towards the ceiling.
  • Exhale and push the top of your thighs back, firm your shoulder blade and straighten your hand. Keep your head tight and make your gaze neutral.
  • Come back to normal position.

Avoid this if you have injuries to the back or leg.

Bitilasana yoga – Cow pose

Bitilasana yoga Benefits

When you do this asana, you make the spine supple. It improves the blood flow to the groin and helps you develop core strength. Your fatty liver gets massaged.

Cow angry cat pose


  • This movement is breath-synchronised. Start from a table-top position on your hands and knees.
  • Make your head centrally positioned and keep the eyes neutral.
  • Inhale and drop your belly to the floor.
  • Raise the sitting bones up to the ceiling.
  • Lift your head to gaze forward.
  • Look with a soft gaze.
  • Come to normal position.
  • Repeat as needed.

Avoid if you have neck injuries.

Bhujangasana – Cobra pose

Bhujangasana Benefits

People do the cobra pose to strengthen their heart and liver. This pose stretches muscles in the shoulders, chest, and abdomen. It improves your flexibility and corrects menstrual disorders.


  • Start from a prone position on the yoga mat.
  • Bring your hands up beside you near the chest.
  • Now, raise your torso by pressing on your hand.
  • Push the elbows into the body, press the tailbone down and expand your chest.
  • Make the hip points narrow.
  • Avoid making the buttocks hard.

Avoid this if you have back injuries or headaches.

Setu Bandha Sarvangasana – Bridge pose

Bridge pose Benefits

You can alleviate stress, improve blood circulation, and massage the internal organs through this pose. It helps rejuvenate the liver, and soothe the central nervous system. Your digestion improves by doing this pose.


  • Lie supine and place your hands under your torso.
  • Pull your foot near to your buttocks.
  • Raise your torso by bending your knees.
  • Keep your thighs parallel to the floor.
  • Clasp your hands behind your back and press on the floor.
  • Hold for a count of 10 and come back to normal position.

Avoid this pose if you have neck injuries.

Padangusthasana – Big Toe Pose

Padangusthasana Benefits

Through this pose, your liver and kidney gets stimulated. It stretches the calves and hamstrings and improves digestion. It relieves headaches and insomnia.


  • Start from a standing position with your feet parallel and six inches from each other.
  • Bend from the hip joints as you exhale and grip the thumbs of the leg.
  • Use your index and middle fingers for this. For those who find this difficult, use a small piece of rope. Bring your head between your legs and hold the pose for 10 seconds.
  • Come back to standing position.
  • Repeat as many times as needed.

Avoid it if you have back or neck injuries.

Marjaryasana – Cat Pose

Marjaryasana Benefits

It strengthens and elongates the spine and stimulates the abdominal organs. It helps to improve the coordination.


  • Start from a table-top position with your hands and knees on the floor.
  • Put your head handing down so you are looking at the floor.
  • Keep your eyes softly focused and exhale.
  • Push your spine towards the ceiling.
  • Tighten your core and push your navel towards your tailbone.
  • Relax and come to normal position.

Avoid this if you have injuries.

Ardha Matsyendrasana – King of Fish Pose

Ardha Matsyendrasana Benefits

You get relief from sciatica, backache, and fatigue. This pose stimulates the kidneys and the liver. It improves your digestion gives relief from menstrual discomfort.


  • Sit on the floor and place a folded blanket under your buttock.
  • Fold your left knee and place your right foot over your left knee.
  • Turn your torso to the right so you are now looking back.
  • Place your right hand behind you for balance.
  • Place your left hand over your right knee.
  • Hold the pose for 10 seconds.
  • Repeat for the other side.

Do not use this pose if you have injuries to the back or leg.

Dhanurasana – Bow Pose

Dhanurasana Benefits

This pose is useful for removing the fat stored in the liver. It stimulates the liver and makes it more involved in the metabolic process.


  • Lie down on the yoga mat facing downward.
  • Breathe deeply and reach behind for your foot with your hands.
  • Arch your back and inhale deeply. The pose now resembles an arched bow.
  • Let your legs go and put your hands down by your side.
  • Exhale and relax your legs and hands.
  • Repeat the pose as many times as you can but not more than five or six in one cycle.

Finally when you practice yoga, remember not to touch alcohol or smoke cigarettes or you will not get the full benefits. You can also avoid beverages like tea and coffee. Drink water and eat good, freshly cooked food.


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Anoop Sharma

About Anoop Sharma

Anoop Sharma is an IT professional, freelance health writer and creator of He is passionate about helping others learn about health issues and their natural remedies, yoga and healthy food.

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