July 18, 2024
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Yoga

5 yoga poses to help manage fatty liver

​Got fatty liver? Try yoga!​

Yoga is a workout that extends beyond weight loss. It has the power to improve the overall functioning of your body. Many yoga practitioners have experienced alleviation of the symptoms of their diseases after regular and consistent yoga practice.

Fatty liver disease is a build-up of fats in the liver that can damage the organ and lead to serious complications. If you have fatty liver, a healthy lifestyle can help, along with any doctor prescribed treatment. An important component of a healthy lifestyle is physical exercise, and yoga can be of help. Here are 5 yoga poses to help manage fatty liver:

1. Triangle Pose (Trikonasana)​

Stand with your feet about 3-4 feet apart. Turn your right foot 90 degrees to the right, and your left foot slightly inwards, so your heels are in line. Inhale, extend your arms out to the sides, parallel to the floor. Exhale and reach your right hand down towards your right shin. Your left arm should be extended straight up. Keep your chest open, and gaze up at your left fingertips. Hold this pose for several breaths, then return to the starting position. Repeat on the other side.

2. Sphinx Pose (Salamba Bhujangasana)​

Lie on your stomach with your legs extended and your toes pointing away from you. Place your elbows directly under your shoulders, with your forearms and palms on the mat. Inhale and gently lift your upper body. Arch your back slightly, but keep your navel and pelvis pressing into the mat. Relax your shoulders away from your ears. Focus your gaze forward. Hold this pose for as long as it’s comfortable.

3. Cobra Pose (Bhujangasana)​

Start by lying on your stomach with your legs extended and your toes pointed away from you. Place your hands on the yoga mat under your shoulders. Inhale and gently lift your chest off the mat. Keep your pelvis on the mat, and engage your core. Straighten your arms as much as is comfortable and arch your back. Gaze forward or slightly upward. Hold the pose for a few breaths and then lower your chest back down.

4. ​Bow Pose (Dhanurasana)​

Lie on your stomach with your legs extended. Bend your knees, bringing your heels towards your buttocks. Reach back with your hands and grab hold of your ankles. Inhale and lift your chest and thighs off the mat, simultaneously kicking your feet into your hands. Arch your back and keep your gaze forward. Hold for a few breaths, then release and relax on the mat.

5. Half Lord of the Fishes Pose (Ardha Matsyendrasana)​

Start by sitting with your legs extended in front of you. Now bend your right knee and place your foot on the outside of your left thigh. Inhale and lift your left arm, then twist your torso to the right and hook your left elbow on the outside of your right knee. Use your right hand for support behind you. Gaze over your rig

Diet tips for fatty liver

Diet plays a crucial role in managing fatty liver disease. To support liver health, it’s essential to limit saturated and trans fats, opt for healthy unsaturated fats, control portion sizes, choose whole grains, increase fruit and vegetable intake, and reduce added sugars and alcohol consumption. Staying hydrated and monitoring protein intake are also important.

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