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World Hepatitis Day 2014: Yoga for a healthy liver and stronger immunity

Here are 8 yoga poses to help keep your liver healthy and you safe from diseases like hepatitis.

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Written By: Smt Hansaji Jayadeva Yogendra | Updated : April 19, 2016 11:08 AM IST

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Hepatitis

Jaundice or hepatitis is a condition that affects the liver. While people commonly associate the illness with the appearance of a yellowish tinge on one's skin, there is a lot more to the illness than simply this one symptom. In most cases , after diagnosis, you will require medication to help get rid of the infection, but there are a few things you can do in your daily life to help keep your liver and immunity strong. Here are a few yoga tips and tricks to help you do just that.

How to keep your liver healthy the yoga way

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According to the yoga way of life, when you are suffering from jaundice your food should ideally be non-oily, non-spicy and vegetarian so that it is easy for your digestive system to digest and assimilate the nutrients required by the body. Also read about 6 signs and symptoms of liver damage you should be aware of!

Apart from that, yoga emphasizes the maintenance of hygiene in all possible ways. One of the first steps to staying healthy is to eat clean and hygienically cooked food in order to avoid contracting infections through food and water. Wash you hands regularly, especially after you have touched things like money, coins or common utility items or public vehicles. Be careful about water. Drink either purified or boiled water only, and always keep a separate vessel or glass in the home for drinking water.

Additionally, make it a point to eat your meals at regular intervals and at a specific time. Drink water only half an hour before and after your meal. Another way to stay fit is to drink one glass of warm water in the morning as soon as you wake up as it helps clear out the digestive system of 'ama'. Eat enough fruits and vegetables that are very carefully cleaned. Remember, following a pre-defined routine and maintaining a healthy lifestyle is a pre-requisite to boosting your immune system.

Yoga techniques that help make your liver healthy

The abdominal compression asanas and other yogic techniques that are mentioned below will help strengthen your liver and also boost your immunity.

pavanmuktasanaPavanmuktasana The wind release pose:

  • Lie down on your back
  • Inhaling, raise your left knee and wrap your hands around it as tight as possible
  • Exhaling, lift your head up and if possible touch your head to your knee
  • Repeat the same with your right knee
  • If comfortable, you can practice the techniques by wrapping your hands around both your legs at once

bhujangasanaBhujangasana the cobra pose:

  • Lie on your stomach with legs pointing down and heels together
  • Place your palms on the floor at chest level
  • Inhaling, lift your upper body head and shoulders off the floor
  • Exhaling, return to the staring position

salabh asanaShalabhasana The locust pose:

  • Lie down on your abdomen and keep your arms alongside your body
  • Exhaling, keep your knees straight and stretch you right leg straight up as much as you can
  • Hold the position for 4 seconds
  • Repeat with your left leg
  • Next, practice the asana by lifting both your legs up
  • Do 2-3 repetitions each

dhanurvakrasanaDhanurvakrasana The bow pose:

  • Lie flat on your stomach with legs fully stretched out and arms resting by your side
  • Bend your legs at the knees and hold your ankles keeping your arms fully stretched out
  • Inhaling, raise your head and neck upwards
  • Simultaneously, raise your legs upwards by kicking them away from your body
  • Hold the pose for 10 seconds
  • Exhaling, return to the starting position
  • Repeat the asana thrice

Yog mudra step 1 step 2Yog Mudra The Yoga Pose:

  • Sit comfortably in Sukhasna the happy pose
  • Take your left wrist back and hold it with your right hand at the back as shown in the image
  • Inhaling, slowly expand your chest pulling your shoulders backward
  • Exhaling, bend forward and try to touch your forehead to your right knee. If it is very difficult for you to do that, then try to bring your forehead as close to your head as possible
  • Inhaling, return to the first step
  • Repeat the steps for your left knee and then in the middle

paschimottanasanaPaschimottanasanaseated forward bend pose:

  • Sit on the floor and inhaling stretch your legs in front of you
  • Keep your knees firm and ensure that you don't bend them while doing the asana
  • Exhaling, bend forward, hold your toes and try to touch your forehead to your knees
  • Maintain the pose for 10 seconds
  • Inhaling, return to the starting position

Standing chakrasana step 1 step 2Standing chakrasana Standing wheel pose

  • Stand erect with your legs two feet apart and
  • Interlock your hands in the front
  • Inhaling, raise your arms over your head, bend backwards and hold the position for 6 seconds
  • Exhaling, bend forward and swing your arms behind.
  • Interlock your fingers and stretch your arms towards your head
  • Inhaling, return to the starting position
  • Repeat the asana twice

pranayamaYogendra Pranayama 4

  • Lie flat on the back and fold your legs at the knees
  • Place one hand on the abdomen (navel region)
  • Inhale slowly and deeply, moving your abdomen upwards
  • Then exhale slowly, pulling your abdomen inwards to form a sort of cavity (avoid any movement of the chest)
  • Start with three seconds and go on to a maximum of eight
  • Keep the inhalation and exhalation counts equal

Remember that 7-8 hours of sound sleep is a must to ensure good health. Early to bed and early to rise is the best mantra one can follow.

Photo source: Getty images, Yoga Instutute

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Smt Hansaji Jayadeva Yogendra

Smt Hansaji Jayadeva Yogendra

A dynamic and charismatic personality, Smt. Hansaji, wife of Dr. Jayadeva Yogendra and present Director of The Yoga Institute, has dedicated her life to the running of the Institute and to teaching yoga as a way of life in a completely practical ... Read More