20 Minutes Yoga Sequence For Healthy Liver| Optimise Your Metabolism And Digestion


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This yoga sequence for healthy liver will help you to maintain your liver health and optimize the metabolism and digestion. 

Yoga sequence for healthy liver| yoga for digestion and improved metabolism

 The Anatomy Of Liver – Sneak Peek

Our liver plays a key role in digestion and overall health. 

The liver’s main job is to filter the blood coming from the digestive tract, before passing it to the rest of the body. 

The liver also detoxifies chemicals and metabolizes drugs.

 For all these jobs, the liver secretes bile that ends up back in the intestines. 

The liver also makes proteins important for blood clotting and other functions.

To Stimulate this vital organ with this yoga sequence for healthy liver, we shall keep our focus on the abdominal cavity. 

I have included most of the forward folds and twists to squeeze and release the liver and other related internal organs such as the gallbladder, pancreas, and intestines. 

Just after the yoga postures, we shall do the Kapalbhati Pranayam and finally rest in Savasana.


What May Cause A Damaged Liver

Our liver is a fairly forgiving organ, able to repair and regenerate cells up to a point.

 But, repeated abusing of the liver may lead to inflammation, scarring, and cirrhosis. 

These diseases may cause the liver to shrink, harden, and change the structure.

  Preventing it from functioning up to its full potential.

A high intake of alcohol or toxins, a diet high in fat, and viral infections, such as hepatitis, can cause substantial damage to the liver.

 Liver disease doesn’t usually come to the surface until the damage is fairly advanced. 

The alarming signals that your liver may be struggling with are fatigue and tiredness.

Foods To Avoid In Case Of Fatty Liver

  •  Alcohol is a major cause of fatty liver as well as other liver diseases.
  • Sugar is also a big culprit. Stay away from sugary foods such as candy, cookies, sodas, and canned fruit juices. 
  • Fried foods, on the other hand, are high in fat and calories.
  • Other food and food ingredients such as,

Salt, white bread, rice, and pasta, red meat should be avoided or taken in moderation in case of fatty liver or any other liver-related issues.


If you have any disease- liver-related or other kinds, please consult your doctor first, because ‘I am what I am- a yogi teacher:-) ‘not a doctor’.

Also, this is not a quick-fix program.

 As the process of deterioration doesn’t take place in a few days, the process of healing through the holistic therapies takes due time. 

So have patience, to see the positive results.

Now Unroll your yoga mat and let’s start,

20 Minutes Yoga Sequence For Healthy Liver

Yoga Sequence For Healthy Liver, causes of liver damage and symptoms of a liver disease

Today’s intention is,

My body is my home, I keep my home sacred

P.S.- if you you feel difficulty in in understanding the postures anatomy, don’t worry. Because, I have also included the video tutorial, you can watch here.


Vajrasana for liver health

  • Let’s start seated in vajrasana. 
  • Hips on heels and sit erect. 
  • Let the energy flow from the tailbone to the Crown.
  • Inhale and contract your throat to setup ujjayi breath, that Ocean sounding breath to calm your mind and overall body.
  • Place your one hand on the stomach and the other on the chest.
  • Take a deep breath and fill the abdominal cavity with air. Feel the stretch in this area.
  • Exhale and release from the mouth. Ha…..

Vajrasana is a wonderful posture that can fire up your digestive system and helps to stimulate the liver apart from the fact that this is the only yoga posture which is preferably done after a meal.

Child’s Pose

Child's pose helps in stimulation of liver

  • From Vajrasana, open up and come all the way on your mat.
  •  Let your forehead rest here and, activate the calming ujjayi breaths.
  • Feel the stretch in your side body.
  • Rest and keep breathing.

Child’s pose or balasana helps to calm down your nervous system and stimulate the internal organs by the the action of compression.

Cat And Cow Pose

Cat and cow posture can help you to maintain your liver health metabolism and improve digestion.

  • Tuck your toes under.
  • Knees just below the hips points and, Palms under the shoulders.
  • Allow some organic movements and open when you inhale and bring your tummy towards the mat and open the chest.
  • Exhale to round your back.
  • Tuck your tailbone, in and chin touching the chest.

You can open for the plank pose, downward dog pose, and close for the variation of the Child’s Pose.

All organic movements are allowed here just see what you feel comfortable with today.

Continue with ujjayi breath.

Cat and cow posture or Marjareyasana is a wonderful posture for your spinal column and internal organs such as the liver, kidneys, and the whole of the digestive system.

Cobra Pose

Cobra pose for upward facing dog pose helps in fatty liver

  • Come on your stomach.
  • Elbows below the shoulders and palms facing forward.
  • Press your ankles, knees, and pelvic floor towards the mat. 


  • open your chest.
  • Take full abdominal breaths and feel the pressure exerted by the ground on your internal organs.

Locust Pose

  • Release your elbows and bring the hands along your torso.
  • Inhale and hover your legs.
  • Release, once again inhale and hover your legs and arms both together.


  • now release and inhale to lift everything from the ground except your liver that is your stomach.
  • Take three deep breaths here.
  • Release

Bow Pose

Bow pose are dhanurasan to stimulate your liver and other digestive organs

Bow pose side bow pose help to stimulate your liver and other internal organs

  • Now Fold your knees.
  • With both, the hands get hold of your ankles.
  • Inhale and stretch back like a bow.
  • Open your chest.
  • And rock On Your liver that means stomach.
  • You are leaving no chance not to stimulate your liver:-)
  • Next, you can do Bow Pose on Sides.
  • Another variation.
  • Get hold of your ankles with both the hands and take a deep nice backbend.
  • Come to the center and repeat on another side.


    • Now sit on your mat with both the legs in front of you.
    • Fold your left knee and hug tightly.
    • Swipe your right hand around the knee and find a nice spinal twist.
    • Exhale and push your knees with the right elbow to get deeper into the twist.
    • Take full abdominal breaths
    •  Count for three
  • And now counter your twist you can lean nicely and relax for a moment.
  • Go for another variation of Forward fold and twists in combined
  • Bend your right knee and repeat the twist on the other side.
  • Full abdominal breath without any doubt because you are working towards detoxifying your liver and entire internal organs.

Counter your twist and relax.

Wide-Legged Forward Fold

Wide legged forward fold

  • Release your legs and open wide in front of the mat.
  •  Inhale and raise both hands together, exhale head on your knees.
  • See how deeper you can go without bending your spine. 
  • There is no right and wrong until you are bending from your hips joints.
  • Navigate to your left leg.
  • Take deep breaths here.
  • When you feel comfortable come to the center.


Gomukhasana bend for a healthy liver

  • Now bend both the the knees and stack in a v-shape.
  • Leave the bottom of your body firmly on the ground. 
  • If you find some difficulty or knee pain, you can sit in a double pigeon pose or a comfortable cross-legged position.
  • Place your right hand on the ground inhale and raise your left hand.
  • With the next inhale, press your rib cage in, and bend even deeper.
  • Breathe, breathe, breathe.
  • Come to the center.
  • Left hand on the mat.
  • Raise your right hand.
  • Squeeze the rib cage and get a deep bend.
  •  Switch your legs and repeat the process of the ‘sidebends’.
  • Keep your ears away from the shoulders.

Get centered, with a few deep breaths and relaxation. Because next Kriya or Pranayam, Kapalbhati requires a ‘bit of work’. 

Never do kapalbhati cleansing, if you are tired, agitated, pregnant, or some serious stomach-related issues.

 Kapalbhati Kriya

Kapalbhati Kriya in Sukhasana

  • Sit in a comfortable cross-legged position.
  • Take a deep breath in.
  • Try one forceful exhale.
  • We shall repeat this forced exhale and passive inhale throughout the Kriya.
  • Go for two sets, to begin with.
  • That means a total of the 50 round of, inhale and exhale.


    • Now come on the ground. 
    • You did wonderful work. It’s time to relax and absorb all the postures you did in conjunction with the breathwork. 
  • It will take you a long way in your healing journey.
  • Express your gratitude for your internal organs because they are working days and nights without pausing.
  • There cannot be a better way of thanking your organs, what you did today on your mat for them, and ultimately, your own well-being.
  • My body is my home. 
  • I keep my home sacred.

Watch the video- yoga sequence for healthy liver


Wrapping up- Yoga Sequence For Healthy Liver

Yoga for liver health get relief from fatty liver and liver cirrhosis.

Thanks for showing your interest and reading. if you are really worried about your liver health, working with this yoga sequence for healthy liver may give you the unexpectedly positive results.

Bearing in mind that our lever is an extremely powerful and precious organ for the well being, taking out 20 minutes of mindfulness from your busy schedule can turn your life better and stress-free.

Consult your doctor with an urgency in case of the following symptoms of a liver disease.

  • Skin and eyes that appear yellowish (jaundice)
  • Abdominal pain and swelling.
  • Swelling in the legs and ankles.
  • Itchy skin.
  • Dark urine color.
  • Pale stool color.
  • Chronic fatigue.
  • Nausea or vomiting.

Thanks for watching and reading, don’t forget to leave your comments and spread some awareness on the social media.

 Please do subscribe to the channel and give a thumbs up once you watch the video completely-:)






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  • This information is very useful for me. thank you

    • Thank you, so much for your kind words Vishal!

  • I just did almost this entire sequence yesterday without even realizing it was beneficial to the liver. That’s so fascinating – and really good to know! I don’t drink as often as I used to, but I know that it’s still good to keep an eye on my liver one way or another, so I’ll be practicing this more often!

    • Thanks, Stephanie for finding the post useful. All the best 😊

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About Author

Rashmi is a certified Yoga Teacher, Reiki Healer, Advanced Chakra Healer, Spiritual and PLRT Therapist, Yin Yoga And Pilates Instructor from India.

For result oriented health and nutrition coaching through Yoga and Reiki Healing in combination with other healing modalities, please check out Yogarsutra Healing Studio.

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