FATTY LIVER – YOGA ASANAS

Liver is one of the important organ of the body that helps in metabolism of proteins, carbohydrates and fats in body and helps in detoxification of blood. It is also responsible for the production of bile .

Due to today’s stressful and unhealthy lifestyle many complications of liver may arise. Yoga consist of simple and effective asans that helps the person to maintain overall health of body.  Yoga poses exert pressure on liver thus strengthens it and improve overall liver functions .

WHAT IS FATTY  LIVER ?

Small amount of fat is present in liver is normal but too much can become a health problem. It is also called as Hepatic steatosis.

When there is too much fat present in liver it can lead to liver inflammation which in turn cause liver damage and create scarring.

TYPES OF FATTY LIVER :

There are mainly two types of fatty liver disease :

• Alcoholic fatty liver disease (AFLD) : It is caused by excessive consumption of alcohol.
• Non-alcoholic fatty liver disease (NAFLD) : It occur in people with history of high BP, liver cirrhosis , diabetes etc but they do not drink alcohol or have history of alcohol abuse.

WHAT ARE THE CAUSES OF FATTY LIVER ?

Some of the common causes of fatty liver are :

• Insulin resistance
• High level of fat, specially triglycerides in blood
• Obesity
• Type 2 diabetes
• Metabolic syndrome
• Certain medications like diltiazem , amiodarone etc

WHAT ARE THE RISK FATORS OF FATTY LIVER ?

• Old age
• Genetics
• Smoking
• History of infections like hepatitis C
• Pregnancy
• PCOS

WHAT ARE THE SYMPTOMS OF FATTY LIVER ?

Common symptoms of fatty liver are :

• Nausea
• Loss of appetite
• Yellowish whites of eyes and skin
• Edema in abdomen and legs
• Abdominal pain
• Mental confusion
• Fatigue
• Easy bruising
• Weight loss

AYURVEDIC APPROACH :

In ayuveda Fatty liver can be correlated with Yakrithodar roga . In it due to nidan sevan the kapha and pitta get vitiated . The vitiated kapha dosha entres yakrit the place of pitta and cause accumulation of fat or triglycerides in yakrit. Accumulation cause enlargement of yakrit and produce symptoms like agnimandya , panduroga , balaksheenta causing Yakrithodar roga.

YOGA ASANAS :

1. NAUKASANA ( BOAT POSE) : It helps to strengthen abdominal muscles , reduce belly fat and improve digestion. It also helps to stimulate and strengthen the liver functions thus allowing removal of harmful toxins out of the body.

STEPS :

• Lie down straight on your back keeping legs stretched forward
• Put hands close to the waist
• Raise both legs and torso at same time in air along with hands that whole body weight lies on hips
• Hold the posture for 20-30 seconds
• Gradually return to the initial position.

PRECAUSTIONS :

• Spinal diseases
• Severe headache
• Asthma
• Migraine
• Pregnancy
• Heart conditions
• Menstrual cycle

2. MANDUKASANA ( FROG POSE) : It helps to improve blood circulation and relives the pain. It also improve digestive system by encouraging digestive tract movement thus providing relieve from bloating, gas and cramps.

   

STEPS :

• Kneel down on mat and keep knees hip-width apart.
• Place both hands on umbilicus and take a deep breath
• Slowly exhale while slightly pressing in your stomach and start to bend forward.
• Touch the chest with the knees
• Hold the pose for 30 seconds and then slowly return to initial position.

PRECAUSTIONS :

• Peptic or duodenal ulcers
• Lower back injury
• Recent abdominal surgery
• Pregnancy
• Diarrhea
• Knee or ankle pain
• High blood pressure
• Hip pain

3. PADAMASANA ( LOTUS POSE ) : It helps to overcome weakness of liver . It also helps to relax mind and reduce muscle tension. It aids in improvement of digestive system.

   

STEPS :

• sit down on mat with crossed legs keeping feet on thighs across from one another
• Keep the back straight
• Place hands on knees in mudra position keeping the head straight and spine erect
• Hold the posture while continuing taking long breaths in and out
• Gradually come out of the pose and relax .

PRECAUSTIONS :

• Ankle or knee injury
• Sciatica
• Sacral infection
• Spinal injury
• Calf injury

4. ADHOMUKHA SVANASANA ( DOWNWARD FACING DOG POSE) : It increase the circulation of blood in the body . It also stimulates the digestive organs. It aids in production of bile in the liver.

STEPS :

• Stand on your legs hip width apart
• inhaling deeply start to bend down with palms touching the ground
• Both arms should be at shoulder-width apart
• Make an inverted V shape and head should be placed between the upper arms.
• While doing it ensure soles and heels touches the floor
• Hold the pose for 5-8 breaths and then slowly return to original posture.

PRECAUSTIONS :

• Ankle or wrist injury
• Spinal injury
• Knee or shoulder pain
• Migraine
• Vertigo
• High blood pressure
• Epilepsy

4. PAWANMUKHTASANA(KNEE TO CHEST POSE ) :It is helpful to relieve flatulence and improve the digestion of the body. It helps to flex back and hip muscles. It strengthen the abdominal and hip muscles also.

STEPS :

• Lie down on your back and legs stretched forward with knees touching the ground.
• Inhale deeply while bringing both knees  toward the chest. The spine should be straight.
• Reach both hands around the back of thighs to provide support .
• Stretch more by lifting the head and tucking your chin into the chest.
• Hold the pose for a minute and then slowly return to the initial position.

PRECAUSTIONS :

• Neck pain
• Piles
• Hernia
• Slipped disc
• Heart conditions
• High blood pressure
• Pregnancy