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The best postures for the liver are mainly backbends: Bhujangasana (cobra pose) How to do Cobra Pose (Bhujangasana)
Lie on your stomach with your toes flat on the floor and forehead resting on the ground. 1. Keep your legs close together, with your feet and heels lightly touching each other. 2. Place your hands (palms downwards) under your shoulders, keeping your elbows parallel and close to your torso. 3. Taking a deep breath in, slowly lift your head, chest and abdomen while keeping your navel on the floor.
4. Pull your torso back and off the floor with the support of your hands.
Checkpoint: Are you putting equal pressure on both the palms?
5. Keep breathing with awareness, as you curve your spine vertebra by vertebra. If
possible, straighten your arms by arching your back as much as possible; tilt your head back and look up. Checkpoint: Are your shoulders away from your ears? Keep your shoulders relaxed, even if it means bending your elbows. With regular practice, you will be able to deepen the stretch by straightening the elbows. 6. Ensure that your feet are still close together. Keep smiling and breathing. Smiling Cobras! 7. Dont overdo the stretch or overstrain yourself. 8. Breathing out, gently bring your abdomen, chest and head back to the floor.
1. Sit up with the legs stretched out straight in front of you, keeping the feet together and the spine erect. 2. Bend the left leg and place the heal of the left foot beside the right hip (optionally, you can keep the left leg straight). 3. Take the right leg over the left knee. 4. Place the left hand on the right knee and the right hand behind you.
5. Twist the waist, shoulders and neck in this sequence to the right and look over the right shoulder. 6. Keep the spine erect. 7. Hold and continue with gentle long breaths in and out.
Assume the Corpse Pose and, when you are ready, begin to come into the fish. Stay flat on your back, and bring your feet together. With your arms straight by your sides, lay your palms on the floor, then tuck your hands in underneath your buttocks. Starting Pose: Prepare yourself for this asana by relaxing in the Corpse Pose for as long as you need.
STEP 2 - HEAD BACK
Having arched your spine, tilt your head so that your crown rests on the ground. Hold for 30 seconds. To come out of the Fish, slide your head back and then lower your chest. To finish, relax by lying in the Corpse. Chest Lift: Press your elbows down on the floor, inhale, and arch your chest upward as far as you can.
FISH VARIATIONS
Try this variation if you are flexible enough. In the Easy Pose, clasp your toes. Lie back, arch up, and rest your buttocks on your heels. Lay the top of your head on the floor.
Knees Bent - Sit cross-legged, then put your arms down behind your knees and catch hold of your toes.
Fish in Lotus - This pose is an advanced variation on the ordinary Fish. It is similar to the Easy Pose variation shown above, except that it begins with the Lotus. Practitioners of yoga use this variation for staying afloat in water. The Fish in Lotus pose should not be attempted by beginners, or even by more experienced yoga students, until the full Lotus position can be held comfortably for a long period of time.
To strengthen muscle
Some great postures for this are: Bakasana (crane) Pincha Mayurasana (feathered peacock) Tolasana (scale pose) Chaturanga (plank)
Clean colon
Utks'epa Mudra (bellows pose) to be done first thing in the morning upon waking Agnisara Mudra (fire pose) Some advanced ones are: Mayurasana (peacock pose) Nauli kriya