Yoga for Fatty Liver: Simple Yoga Asanas for Better Liver Health

With the advent of the work-from-home system, being in front of the laptop and hardly getting time for ourselves have been part of our lives. What happens as a result of such an inactive lifestyle is that fat starts getting accumulated in our bodies and we often turn into ‘couch potatoes’. 

While body positivity is always welcome, taking good care of your health doesn’t hurt. This blog discusses how yoga for fatty liver can help you detox and strengthen your liver. Couple these yogas with a healthy diet, proper rest and mindful meditation and you are bound to get a healthy, well-functioning liver in no time. 

Can you reverse fatty liver?

If you are someone who doesn’t drink alcohol or consume it in moderation, it is possible for you to reverse fatty liver by reducing the intake of fatty foods and practising yoga for fatty liver regularly. But before you start following your asana regime, consult your healthcare professional and seek medical guidance.

Research states that by making minimal lifestyle alterations, you can heal your fatty liver. While there are a handful of medicines available for maintaining a healthy liver, choosing lifestyle changes over medication is always a preferable choice. Fatty liver is a serious concern. If left untreated, it might lead to further health complications. 

Does yoga help fatty liver?

Fatty liver can be healed by following a healthy lifestyle, good eating habits and practising yoga asanas daily. Asanas are known to strengthen the liver and enhance its functions. It also helps boost blood flow and improve digestion. Yoga supplies fresh blood to the entire body and this is what stimulates the functioning of the liver. 

However, there are certain things to keep in mind:

  • Get in touch with your healthcare professional before you start.
  • Start with beginner-friendly postures and then go for the more complex ones. 
  • Practise breathing techniques for efficient yoga practice. 

Practise These 5 Yoga Asanas to Combat Fatty Liver

Dhanurasana/Bow Pose:

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An excellent yoga for fatty liver, Dhanurasana stretches your back like a bow. This yoga posture strengthens the organ, and this helps your body use up the fat deposits whenever it requires energy for smooth functioning. Though this is not as easy as the other yoga asanas for fatty liver, you can easily practice it with regular dedication. 

How to do:

  • Lie down on your stomach, raise your legs backwards and elevate your body simultaneously. 
  • Hold your ankles and stretch your body with normal breathing. 
  • Stay in the position for 10 to 15 seconds. 
  • Release your posture and rest. 


  • Strengthens the liver
  • Stimulates its functions
  • Provides strength to the abdominal muscles
  • Reduces belly fat
  • Stretches the liver 

Bhujangasana/Cobra Pose

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Bhujangasana is a notable yoga for fatty liver grade 1. It keeps your liver healthy, promoting pure blood circulation throughout the body. The asana gives a good stretch to your back and helps keep your upper portion in good shape. 

How to do:

  • Lie on your tummy and keep your firm beside your shoulders. 
  • Lift your upper body but keep your lower portion on the ground. 
  • Open your chest and bend your head backwards. 
  • Inhale deeply while staying in the posture. 
  • You can do this asana for 5 minutes. 


  • Stimulates the liver function
  • Provides stability and strength to the liver
  • Aids in recovering from fatty liver and liver cirrhosis
  • Helps in detoxification
  • Improves digestion

Naukasana/Boat Pose:

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Are you struggling to find out which yoga is best for fatty liver? Add Naukasana to your regular yoga regime and reap wonderful benefits. Naukasana mainly targets your vertebral column, abdomen and hip flexors. This yoga for fatty liver boosts metabolism and elevates the diaphragm that removes gases from the belly. 

How to do:

  • Lie down and keep your legs outstretched. 
  • Lift your legs while breathing and raise your torso. 
  • Pull your chest up with your shoulders and your entire back. 
  • Take the support of your buttocks and adjust your position to stay in balance. 
  • Hold your posture for 5-10 seconds and then go back to the resting position. 


  • Massages kidneys and liver
  • Improves liver function
  • Promotes digestion
  • Detoxifies the liver
  • Eliminates harmful substances from the body

Ardha Matsyendrasana/Half Lord of the Fishes Pose

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Also known as the Seated twist pose, this yoga for liver disease is a great way to twist the GIT and boost metabolism in all the digestive organs. Ardha Matsyendrasana strengthens the liver and exerts pressure on it. This yoga asana can be very effective for liver damage or fatty liver.

How to do:

  • Start Ardha Matsyendrasana by sitting in Dandasana. Your legs must be stretched in front.
  • Flex your right knee and place your right foot outside the left knee.
  • Bend your left knee and bring your left foot around the right hip.
  • Inhale deeply and raise your left arm as you twist your torso. Pass the left arm around the outer edge of your right knee.
  • Hold your right foot with the left hand so that your right knee is closer to your left armpit.
  • Inhale deeply and while keeping your back straight, raise your right arm in the front and gaze ahead.
  • Exhale and continue twisting towards the right.
  • Fix your gaze towards the right and look past your right shoulder.
  • Hold the pose for 30-40 seconds.


  • Helps detoxify the liver
  • Improves digestion
  • Enhances blood circulation
  • Improves cellular metabolism
  • Aids in spine agility

Kapalbhati/Skull Shining Breath:

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An excellent yoga for liver problems, Kapalbhati involves practising deep breathing techniques. This asana is done through proper inhalation and exhalation. The best time to do this yoga for fatty liver is on an empty stomach in the early morning. 

How to do:

  • Sit down with your back straight. 
  • Relax your knees and keep your hands in the Anjali posture. 
  • Once you feel at ease, start active exhalation and passive inhalation. 
  • Pull your tummy muscles inside towards the spine. 
  • You can practise this yoga for 5 minutes. 


  • Improves and vitalises liver stimulation
  • Helps eliminate harmful substances from the body
  • Cures fatty liver issues like jaundice, hepatitis, etc
  • Keeps your digestive organs healthy
  • Reduces risk of liver diseases

Final Thoughts

You can do several things to reverse the fatty liver condition. Eat healthy food, avoid consuming alcohol, make positive lifestyle changes and lose weight to gift yourself a properly functioning, healthy liver. 

If you are wondering what is the best exercise for fatty liver, this can include weight lifting, aerobic exercises and strength training or resistance exercises. You can also start going for a walk or introduce practising yoga for fatty liver in your daily routine. Now that you have this list with you, opt for one of our yoga classes for reversing fatty liver symptoms. Take baby steps on the path towards a healthier you by signing up today!

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