11 Yoga Asanas For Liver and Kidney Health

We live in a fast-paced world where health isn’t often our priority until something goes wrong. Both our liver and kidney are two of the quintessential organs that support our overall health. Our liver and kidneys perform various functions, from detoxification to the blood to the excretion of waste products.

Approximately 2 million people die from liver disease yearly, and over 800 million are diagnosed with kidney disease yearly. These numbers are alarming; one reason behind these is worsening lifestyle and dietary choices.

Yoga for healthy kidneys and liver isn’t folklore. It works in improving physiological functions and might even reverse the damage that’s already caused due to poor lifestyle choices.

Yoga for Liver Health

Our liver metabolizes fats, proteins, and carbohydrates and detoxifies the blood. The liver also regulates the chemical balance in the blood, which is crucial to maintaining the body’s healthy physiological functions.

The liver is also responsible for the production of bile, which keeps the waste products out of the liver, thereby maintaining the overall health of the hepatic cells.

However, the current imbalance in our lifestyle is the primary trigger behind multiple complications like chronic liver damage, liver cirrhosis, fatty liver syndrome, etc.

All of these conditions impair the normal functioning of the liver, leading to complications in the long run. Indulging in yoga helps in improving liver functions in multiple ways, including:

• Reducing stress on the liver
• Inflammation in the liver
• Reduce potency of fat conservation in the liver
• Improve the detoxifying process
• Improve blood circulation to the hepatic cells

Overall, doing the right yoga exercises can significantly improve overall liver functions.

Best Yoga Exercises for Liver Health

If you are looking for the best yoga for healthy liver, we’d recommend starting with a professional trainer. Yoga poses are very specific. Not doing them as per requirements might make the entire process a waste.

Some of the best yoga poses for improving your liver functions are:

1.Kapalbhati Pranayama

Targets: Overall body

Benefits: Improves liver function, Cures insomnia, Lowers blood sugar levels, Reduces risks of liver cirrhosis

How to do it?

• Start by sitting atop a thick yoga mat with your legs crossed
• Inhale deeply and breathe out forcefully through the nostrils
• Place one finger and block one nostril and inhale deeply
• Release the finger and block the nostril you inhaled through and exhale through the other nostril
• Repeat this alternatively for 10-15 minutes

Practicing deep inhalation and deep exhalation while performing this yoga asana is crucial.

2. Dhanurasana or Bow Pose

Targets: Abdomen, Thigh, Thorax, Ankle, Throat, Front of the body

Benefits: Improve blood circulation, Boost digestion, Improve liver function, Regulate diabetes, Improve posture

How to do it?

• Lay down a yoga mat on the ground and lie down on your stomach
• Simultaneously raise your torso and your legs
• Bend your legs at your knee and curl them backward, and you reach for your ankle with your hand.
• Once you get a grasp of your ankle, hold this position for 30-60 seconds
• Once you start feeling a stretch or pain, release your hands from the ankles and return to the initial position
• Repeat this 10-15 times.

If you are looking for one of the best yoga asanas for healthy liver, this is undoubtedly the best one you can indulge in.

3. Ardha Matsyendrasana or the Half Fish Pose

Targets: Hip, Neck, Shoulders

Benefits: Improve spine agility, Improved posture, Boost liver function, Relief from lower back pain.

How to do it?

• Start by sitting down on your buttocks on the ground.
• Keep your legs crossed and gradually cross your left foot over the right one.
• You need to keep your knees bent and pointing toward the ceiling
• As you slightly bend your torso, move your right hand to reach your left foot.
• Bring your folded left leg towards your abdomen and turn your head to the right side.

The yoga pose exerts pressure on the liver and strengthens it as well. If you are struggling with complications like fatty liver or liver damage, this is a very effective yoga asana.

4. Gomukhasana or Cow Face Pose

Targets: Shoulder, Hip, Thorax, Ankle, Triceps, Thigh.

Benefits: Improves blood pressure, Relieves pain and stiffness due to frozen shoulders, and Stimulates liver and kidney function.

How to do it?

• Sit down on a yoga mat, crossing your legs one over the other
• Sit straight while elongating and stretching your spine
• Take your left hand over the back of your shoulders and place your right hand at the back of your hip
• If possible, join your palms in the back
• If you can’t stretch your arms enough to join them, stretch as much as possible.
• Hold this pose for 5-10 seconds.
• Repeat this by alternating the hands 10-20 times.

If you have complaints of cervical pain or stiffness, this yoga pose might not be suitable for you to indulge in.

5. Naukasana or Boat Pose

Targets: Abdomen, Hip flexors, Vertebral column

Benefits: Strengthens the abdomen, Reduces tummy fat, Improves digestion, Improves liver function, and Stimulates kidney function.

How to do it?

• Lie down on the middle of a yoga mat, keeping your legs outstretched in front of you
• Raise your torso and your legs simultaneously in the air along with your hands for balance
• Keep yourself elevated by putting pressure and support on your buttocks
• Hold this position for 5-10 seconds
• Slowly bring your hands down and lower yourself on the yoga mat

These are some of the best yoga asanas for improving liver health. Once you master these, you can move on to the next set of yoga poses, which are great for your kidneys.

Yoga for Kidney Health

Kidney dysfunction and chronic kidney disorders are becoming more common than we realize. With so many people struggling with different types of kidney diseases, yoga is an effective way to reverse the damage or prevent the risks of kidney problems in people.

Yoga has several benefits for kidney health, especially in people with diabetes, poor renal function, recurring infections, or even kidney damage or failure.

Some of the best yoga asanas for kidney health are:

6. Salamba Bhujangasana or Sphinx Pose

Targets: Shoulder, Abdomen, Lungs, Thorax

Benefits: Spine strengthening, Stimulating internal organs, Improved endocrine function.

How to do it?

• Lay a yoga mat on the ground and lie on the mat on the tummy side.
• Slowly lift your hand, placing your chin on the floor.
• Lift your arms and bring them beside your head, ensuring that your elbows and shoulders are in a straight line
• As you inhale, press down on the forearms and lift your chin and upper body off the ground.
• Keep your legs stretched outwards and practice deep breathing
• Hold this position for 5-10 seconds
• As you feel tightness and stretch, bring your upper body down on the ground and rest your head on the ground.
• Repeat this pose 5-10 times as per your comfort level.

7. Paschimottanasana or Seated Forward Bend

Targets: Shoulder, Hamstring, Vertebral Column

Benefits: Stretches the spine, Improves kidney functions, Corrects bad posture, and Regulates sleep cycle.

How to do it?

• Lay down a thick yoga mat and sit down on it, keeping your legs outstretched in front of you.
• Place your hands on either side of your hips, and your toes flexed towards you.
• As you inhale, slowly raise your arms over your head and stretch.
• As you exhale, bend your upper body or torso and fold your body from the hip.
• Stretch your arms in front of you and try to touch your flexed toes.
• Inhale and slowly lift your head, and you stretch and elongate your spine.
• Try to push your upper body and navel until it touches your knees.
• Repeat this 5-10 times.

Note: Never overexert when bending your torso. You don’t want to overexert and cause an injury while performing yoga.

8. Setu Bandhasana or Bridge Pose

Targets: Neck, Thorax, Vertebral Column

Benefits: Strengthens the back, Improves blood circulation, Boost kidney function, Calms the nervous system

How to do it?

• Lay down on top of your yoga mat on your back
• Fold your knees and place them on the yoga mat, feet-hip distance apart
• Keep your arms placed on either side of your upper body
• As you inhale, gradually lift your lower and middle back and torso off the ground
• Slowly roll your shoulders for support and bring your chin towards your chest
• Position your feet firmly on the ground.
• Hold this position for 10 seconds and return to the initial position by lowering your body to the ground.

This is the best yoga for kidney health, especially in individuals with potential kidney damage and failure risks.

9. Shashankasana or Hare Pose

Targets: Upper body, thighs, abdomen

Benefits: Tones pelvic muscles, Relieve constipation, Improves kidney function, Reduces anger and frustration

How to do it?

• Start by sitting in the position of Vajrasana
• Place your palms on top of your thighs and practice deep breathing
• As you inhale, elevate your arms right above your head and stretch
• As you exhale, fold your upper body from the hips and bend forward
• Bend until your nose or chin touches the ground
• Hold this position for 10 seconds
• As you breathe out, return to your initial position
• Repeat this 10-20 times.

The exercise might not be a suitable one for individuals with knee pain or even risks of osteoarthritis who complain about knee pain.

10. Pawanmuktasana or Release Pose

Targets: Thighs, Abdomen, Shoulder, Hips

Benefits: Relieve flatulence, Improve kidney function, Improve digestion

How to do it?

• Lie down on the yoga mat placed on the ground
• As you practice deep breathing, fold and bring your right knee toward your chest.
• Repeat the same with the left leg too
• With both of the folded legs on your chest, put your hands around the front of the legs to keep them firmly on your chest.
• With that, exhale and slowly lift your head alongside your chest off the ground.
• If possible, try to touch your chin to the folded knees
• Stay in this position as you breathe in and out. Hold this for 5-10 seconds.
• As you exhale, return to your original position.

If you are experiencing complaints of flatulence and bloating, this is the most effective yoga pose to relieve the trapped gas.

11. Mandukasana or Frog Posture

Targets: Thigh, Abdomen, Throat, Ankle

Benefits: Tone abdominal muscles, Regulate diabetes, Improve kidney functions, and Stretch back muscles.

How to do it?

• Start in a tabletop position on top of a yoga mat.
• You must stabilize your posture with your hands and knees on the ground.
• Bring your arms to keep them in a straight line with your shoulders.
• Simultaneously, bring your knees right below your hips
• Move both of your knees outwards, keeping your feet in a straight line with the knees
• Maintain your hip open during this posture
• Place your elbows and forearm on the ground to mimic the posture of a frog.
• Hold this position for 10 seconds.
• As you exhale, extend your abdomen and return to the initial position.

And that’s your last yoga pose for kidney function that you can practice regularly. We’d suggest you mix up some of the yoga poses and finish the entire set with the Corpse pose to relax the body after a round of stretching.

FAQs

Does doing yoga improve liver and kidney function?

Daily yoga can improve liver and kidney function by boosting blood circulation, strengthening the organs, and improving the overall metabolism.

How can I make my liver and kidneys stronger?

Besides yoga, eating a healthy diet and leading a healthy lifestyle are key to maintaining optimal liver and kidney health.

Which exercises other than yoga work for the liver and kidneys?

Besides yoga, other exercises that are great for improving kidney and liver functions are walking, swimming, etc.

Conclusion

Impacts on the liver and kidney functions often damage a person’s overall physical well-being. If you are diagnosed with liver or kidney complications or are at risk of developing them, indulging in the right yoga exercises can be revolutionary. With the right training, you, too, should be able to keep the risks at bay and live a healthy and meaningful life.