Are you finding difficulty with Non-alcoholic fatty liver disease (NAFLD)? If yes, this blog is for you. NAFLD is a lifestyle disease affecting a large portion of the world’s population, often occurring without any noticeable symptom. NAFLD is caused primarily by sedentary lifestyles, intermittent stress hikes, and poor diet plans. If you are struggling with fatigue, weight gain, and stomach-related issues, then there are chances for you to have fatty liver disease. The reason for the fatty liver disease is the buildup of fat in the liver. The fat buildup in the liver may cause severe inflammation and can result in liver failure if not diagnosed and treated well in the earlier stages. Yoga, exercise, and meditation can help in reversing fatty liver disease. Yoga and meditation, rooted in time-tested traditions, offer a holistic approach to wellness, addressing not just the body, but the mind and soul as well.
Coupling mindful breathing techniques and physical activities, yoga detoxifies the liver and improves its functionality, thereby helping to revert the damage caused by fat accumulation.
Along with yoga and meditation techniques, food also plays a pivotal role in the reversal of fatty liver disease. A diet rich in vegetables, whole grains, fruits, and lean proteins can help manage fatty liver disease. Reducing intake of saturated fats, sugars, processed foods, and refined carbohydrates is also recommended to reduce the risk of fatty liver.
This blog presents 5 powerful yoga poses for fatty liver disease.
Dhanurasana is a powerful back bending posture that stretches the entire body while strengthening the back muscles. As the name says, the posture resembles an archer’s bow. The bow pose not only promotes spinal flexibility but also stimulates the abdominal organs especially the liver and opens the heart and chest. The bow pose boosts blood circulation which stimulates the liver thereby detoxifying and reducing the fat build-up.
Steps:
- Lay straight on your stomach with arms by side and legs together.
- Bend your knees and then bring heels closer towards buttocks.
- Hold your ankles with hands firmly by reaching from back.
- Inhale and lift chest and thighs off the ground together and pulling your body into a bow shape.
- Look straight towards a point and hold the position for 30 seconds while breathing deeply.
- Exhale slowly and release your ankles and lower the body to the floor. This can be repeated 3 – 4 times at a time.
Sethu Bandhasana (Bridge Pose)
Sethu Bandhasana as the name suggests resembles a bridge is a highly effective yoga posture. It is an inverted back-bending asana that strengthens the back, calms the mind, improves digestion and enhances flexibility. It helps alleviate low back pain, improve posture and stimulate abdominal organs.
Steps:
- Lay straight on your back with your arms at your sides and feet hip-width apart.
- Bend your knees and bring your feet towards your hips. Keep your knees pointing upwards.
- Place your arms near your body and palms facing down.
- Hold your ankles with your hands if needed. Inhale and keep your feet firm in the floor.
- Then lift your pelvis from the ground followed by your back.
- Make sure that your feet remain flat and weight is evenly distributed.
- You should avoid lifting your heels and balance on your shoulders and feet, raising your back and hips as high as possible.
- Place your chin gently towards your chest.
- Hold the pose for 45-60 seconds, breathing deeply and focusing on the flow of energy.
- To get back to the initial position, exhale and slowly lower your back to the floor, bring back your legs and then lay straight on the floor.
Gomukhasana (Cow Face Pose)
Gomukhasana is a yoga posture that activates the whole body from the head to the toe. This seated posture works both the upper and lower body, making it perfect for anyone looking to work on their flexibility. Practicing Cow Face Pose is not just about physical stretching; it also encourages mindfulness and concentration. The pose derives its name from the way the arms and legs resemble a cow’s facial features. For those looking to deepen their practice, mastering this pose can bring harmony and awareness. This pose may help reduce back pain by stretching the spine and aligning the posture. It targets large muscle groups like the thighs, offering a thorough stretch. Improved posture is another potential benefit, as it encourages upright positioning.
Steps:
- Start with your hands and knees in Dandasana (Staff Pose), then cross the right leg in front of the left and walk both ankles out to the side walls. Slowly walk the hands to the tops of the feet or ankles.
- Use your arms to support you as you slowly lower the hips down to the floor or to your heels.
- Reach your left fingers between the shoulder blades and reach your right hand around the back to grasp the left fingers. Gently pull the arms towards each other. Stay here or exhale and lower the forehead to the knees or all the way to the floor.
- Breathe deeply and hold 6-8 breaths.
- Release the arms and slowly inhale the head and torso up. Walk the hands forward coming back into the table position.
Navasana or Naukasana (Boat Pose)
The Boat Pose, also known as Navasana in Sanskrit, is a fundamental yoga asana that primarily targets the abdominal muscles, hip flexors, and spine. This posture resembles the shape of a boat from where it has got its name. The Boat Pose is a powerful yoga posture that engages your core muscles, improves digestion and enhances your body’s balance.
Steps:
- Lay straight on your back with your feet together and arms beside your body.
- Take a deep breath in and as you exhale, lift your chest and feet off the ground, stretching your arms towards your feet.
- Your eyes, fingers and toes should be in a line.
- Feel the tension in your navel area as the abdominal muscles contract.
- Keep breathing deeply and easily while maintaining the pose.
- As you exhale, come back to the ground slowly and relax.
Bhujangasana (Cobra Pose)
The cobra pose, also called Bhujangasana, resembles the posture of a serpent slowly rising, and it derives its name from two Sanskrit words: Bhujang (“serpent”) and Asana (“pose”). Specifically, the cobra pose opens the chest, strengthens the back, and stretches the abdominal muscles. Furthermore, one of the primary advantages of Bhujangasana is its ability to enhance blood circulation.
Steps:
- Lie on your belly with the chin on the floor, palms & toes flat on the floor, soles facing upwards and rest your forehead on the ground.
- Keep your legs close together, with your feet and heels lightly touching each other.
- Place both hands in such a way that palms are touching ground under your shoulders, elbows should be parallel and close to your torso.
- Taking a deep breath in, slowly lift your head, chest and abdomen. Keep your navel on the floor.
- Pull your torso back and off the floor with the support of your hands. Make sure that you are putting equal pressure on both the palms.
- Keep breathing with awareness, as you curve your spine, vertebra by vertebra. If possible, straighten your arms by arching your back as much as possible; tilt your head back and look up
- Maintain the pose while breathing evenly for 4-5 breaths.
- Now, breathe out, and gently bring your abdomen, chest, and head back to the floor and relax.
In addition to yoga postures, meditation techniques such as Bhastrika Pranayama, Nadi Shodhana Pranayama, Bhramari Pranayama and Kapalbhati Pranayama can also be helpful complementary practices for managing Non-Alcoholic Fatty Liver Disease (NAFLD). These techniques reduce stress, promote mindfulness, and support beneficial lifestyle changes, including improved diet, sleep, and exercise. Although meditation alone is not a cure for NAFLD, it can effectively support the overall healing process.
Conclusion
Non-Alcoholic Fatty Liver Disease (NAFLD) often arises from irregular eating habits. Therefore, for individuals diagnosed with NAFLD, incorporating systematic yoga practice is crucial, alongside dietary modifications. This includes reducing the consumption of fried foods, red meat, and highly sugary items such as pastries. Furthermore, the timing of meals is significant, as a proper diet is as vital as yoga and meditation in managing fatty liver.
While yoga and meditation are beneficial in developing both body and mind, it should not be considered a replacement for medical treatment. It is also recommended to learn and practice yoga under the guidance of a qualified yoga instructor.
For further details about fatty liver go through the website link, Fatty liver disease – Wikipedia in Wikipedia.
Prepared By: Navaneeth E P
Photo Courtesy: Anitha Sujith/Renjith R
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Very informative and helpful blog.
Yoga poses are clearly explained with steps.
Good tips for managing fatty liver naturally.
Thank you for sharing this valuable content!
Thank you very much for providing a genuine reply.
Good Information shared. This write up will help so many lives who have non alcoholic fatty liver. It is better for normal people to improve the efficiency of our internal organs. Thank You. Hope to see more informative write ups. Great Work!
Thank you very much for providing me a valuable reply.
An insightful and well-articulated presentation that effectively highlights the role of yoga in managing NAFLD. Looking forward to more such informative and health-focused initiatives in the futureCertainly!
Thank you very much Nima for your valuable reply. The comments from people like you gives a lot of encouragement.
Keep Sharing your voice and wisdom. I’d love to see more blog posts from you in future ☺️
Thank you very much. I will try to prepare more articles in the future. I would like to mention Renjith’s name here, who has done the yoga poses in the photos, and this gave life to this article.
Well written blog. Quite informative and beautifully expressed voice. Would love to see more blogs in the coming days. ☺️
The Yoga Studio from where we attend the sessions and the instructor gives us a lot of positivity. It’s a place where a lot of positive like minds meet and that gave me the trigger to prepare this article. I hope I will be able to prepare more articles in future too.
Informative!I am very much benefitted by practicing these for the last one year.I think these are good both for body& mind.
So nice of you to provide me with a valuable reply. It means a lot to receive the comment from someone who has already benefitted from the practice of the yoga poses in the article.
A good narration in an easy way to read and understand everyone and the causes , it’s remedial solution .Its a good informative article.
Thank you very much for reading the and giving us a sweet and short comment for the article.
Very informative and easy to read. Love to see more blogs from you 🙂 .
Thank you very much for your valuable reply.