Nourish Your Liver, Spleen and Self Esteem with Yoga - A Step by Step Guide

The liver is above the stomach and under the heart.
The liver is above the stomach and under the heart. | Source


Your liver, the largest internal organ in your body, is shaped like a football and located under the right side of your rib cage. This amazing gland detoxifies impurities, synthesizes proteins, and produces the biochemicals necessary for digestion. Deep breathing and twisting massage the liver, encouraging self cleansing. In his book "The Path to Holistic Health" world renowned yoga guru BKS Iyengar claims that seated twist pose or Matsyendrasana tones the liver, spleen, pancreas, and kidneys.



The seven chakras are swirling vortexes of energy or gateways to your physical and emotional being.
The seven chakras are swirling vortexes of energy or gateways to your physical and emotional being. | Source

Solar Plexus Chakra

The third chakra or solar plexus chakra is located an inch or two above your navel. Physically this chakra is the gateway to our liver, pancreas, and intestines. Emotionally this chakra can strengthen or weaken our sense of personal power. The sanskrit name is Manipura, which means lustrous gem and its associated color is yellow. According to yogajournal.com the manipura chakra is key to our self esteem and empowers self transformation, as well as governs our metabolism and digestive system.

You Will Need

1) Mat or beach towel

2) Pillow or rolled towel (optional)

2) Quiet place

Step One

Sit comfortably on your towel or mat. If you have tight hamstrings, place another folded towel or a pillow underneath your tailbone. Inhale and lengthen your spine, exhale and draw your belly in. As you inhale, lengthen your spine and fill your rib cage with air. As you exhale, draw your bellybutton in, tightening your abdominal muscles. Become aware of your breath. Inhale through your nose and exhale through your nose or mouth. It may help to make the breath loud, like wind going through a tunnel.

Twisting detoxifies your internal organs.
Twisting detoxifies your internal organs. | Source

Step Two

Extend your left leg out in front of you and bring your right foot to the outside of your left thigh. Inhale and lift your left arm up then exhale and bring your left arm to the outside of your right thigh. Inhale and lengthen your spine then exhale and twist a little more to the left using the left arm on the right thigh as a lever. Stay in Matsyendrasana pose for as long as it feels good. Imagine a yellow light over your belly as you inhale and lengthen, exhale and twist.

Step Three

Extend your right leg out and bring your left foot to the outside of your right side to repeat Matsyendrasana pose twisting to the right. Your right arm will extend to the outside of your left thigh. Use the same breathing and imagery as in step two and stay in the pose for as long as you like.

Step Four

Practice Matsyendrasana pose on a regular basis. Expand your practice to include more poses. Head to knee pose and bound angle pose are easy additions for a nice flow. As you become more comfortable with the pose you may want to extend your practice by taking a yoga class supervised by a certified instructor. Always exercise with the approval of your doctor and never stay in a pose that causes you discomfort.

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12 comments

InTuneWithCooking profile image

InTuneWithCooking 5 years ago from Australia

Nice hub. I have shared this one on my FB page. Voted up


YogaKat profile image

YogaKat 5 years ago from Oahu Hawaii Author

Thanks for stopping by InTune.


carolinemd21 profile image

carolinemd21 4 years ago from Close to Heaven

YogaKat how are you? I love your hubs. They are all so informative. Great work. :) Voted up!


YogaKat profile image

YogaKat 4 years ago from Oahu Hawaii Author

Thanks for reading Carolinemd ;)


stessily 4 years ago

YogaKat, You've presented and explained this pose well. For me at the end of this pose, I'm feeling gently invigorated, and all of me benefits from lifting my spine.

Well done.


YogaKat profile image

YogaKat 4 years ago from Oahu Hawaii Author

Thanks for the comment Stessily. This one of my favorite poses:)


tirelesstraveler profile image

tirelesstraveler 4 years ago from California

Your explanation is very easily followed. Good way to release stress and tension. Nice hub.


YogaKat profile image

YogaKat 4 years ago from Oahu Hawaii Author

Thanks Tirelesstraveler . . . this is my third favorite yoga pose.


Olde Cashmere profile image

Olde Cashmere 4 years ago from Michigan, United States

Yoga has always interested me, like the inclusion of the solar plexus chakra information. Excellent hub, voted up, useful and awesome (:


YogaKat profile image

YogaKat 4 years ago from Oahu Hawaii Author

Thanks Olde Cashmere, your comments are always welcome.


Tamara14 profile image

Tamara14 2 years ago from Zagreb, Croatia, Europe

Another nice hub :) I love twisting poses and can now, after months of practice, kind of feel when my spine needs a twist to "click into place" so to speak. I am not into meditation (yet) so I find twisting poses to be a great substitute for calming my body and mind and remining myself to breathe. Thank you for sharing your knowledge.


YogaKat profile image

YogaKat 2 years ago from Oahu Hawaii Author

Thanks Tamara14 . . . I am very inspired by your "months of practice."

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