Yoga for Constipation

Yoga for Constipation

Constipation can signify a variety of things to different people. For some, it can simply mean passing firm stool. Whatever the situation may be, your unhealthy lifestyle is without a doubt the most typical explanation for the etiology of this disease.

Inappropriate work hours, insufficient rest, and the consumption of too much junk food affect your body in ways that you are unaware of. Constipation is also caused by the diet, lacking in fresh fruits and green leafy vegetables, particularly foods lacking in fiber (roughage). Another cause is the lack of water consumption.

Symptoms of constipation include:

  • Infrequent or little bowel movements
  • Straining during bowel movements
  • Passage of hard or compact stool
  • Abdominal pain, stomach ache and cramps
  • Bloated stomach

Yoga is a great technique to alleviate constipation naturally!

A few minutes of yoga practice each day can help you deal with infrequent bowel movements, minimize stomach tension and bloating, and keep you joyful and at ease throughout the day. Yoga helps to refresh your body while increasing blood and oxygen flow. Yoga practice can help relieve constipation problems because most yoga postures involve pelvic movement.

Continue reading to learn more about yoga positions that can assist with constipation. Some of these exercises are more difficult than others. When attempting these positions, use caution and don’t overextend yourself. Before attempting the more complex postures, some people prefer to consult with a yoga instructor.

1. Ardha Matsyendrasana (Half spinal twist pose)

Ardha Matsyendrasana (Half spinal twist pose)
Ardha Matsyendrasana (Half spinal twist pose)

The pancreas, liver, spleen, kidneys, stomach, and ascending and descending colons are all stimulated by this asana (posture), which improves bowel motions and relieves constipation.

How to do this?

Start by sitting up straight with your legs stretched out in front of you. Maintain a straight spine with your hands on the sides. Fold your left knee and put your left foot close to your pelvic region, as if you were in a crossed leg posture. Bring your right foot over your left knee while bending your right knee. Your right foot should be about halfway between your left knee and your left knee. Now twist your upper body and cross your right knee with your left arm. Your right arm might be kept at your side or behind your back. Return to the original posture after about a minute of holding this position. Repeat on the opposite side.

2. Pawanmuktasana (Wind relieving pose)

Pawanmuktasana (Wind relieving pose)
Pawanmuktasana (Wind relieving pose)

This is a beginner-friendly pose that can help relieve gas linked with constipation.

How to do this?

Begin by lying flat on your back with your arms and legs extended. Take a deep breath out and bring both knees to your chest. Wrap your hands over your legs and bring your chin close to your chest. Hold this position for as long as you can while breathing normally. After keeping this stance for 4-8 breaths, slowly return to your starting position.

3. Halasana (Plow Pose)

Halasana (Plow Pose)
Halasana (Plow Pose)

This pose is beneficial to the liver and gut. It is an inversion posture that improves digestion by increasing blood circulation in the pelvic area.

How to do this?

Lie down on your back with your arms by your sides, palms down. Lift your feet off the floor with your core muscles as you inhale, lifting your legs vertically at a 90-degree angle. Continue to breathe normally while lifting your hips and back off the ground with your hands. Allow your legs to sweep over your head at a 180-degree angle until your toes contact the floor. Your back should be parallel to the ground. Although it may be challenging at first, give it a shot for a few seconds. With each calm breath, hold this stance and allow your body to relax more and more. On exhale, softly lower your legs after about a minute of relaxing in this pose.

4. Baddha Konasana (Butterfly Pose)

Baddha Konasana (Butterfly Pose)
Baddha Konasana (Butterfly Pose)

This position improves your digestive system and eliminates stomach gas, cramping, and bloating. The posture also aids in stress reduction, which is essential for proper digestion.

How to do this?

Bring the soles of your feet together, near to your pelvis, and allow your knees to fall out to the sides from a seated position. Lengthen your spine by grounding your sitting bones. Keep your hands on the outsides of your feet and press your feet’ soles together. Fold forward from the hips if your body permits it, keeping your spine long and your collar bones spread. Hold your breath for 5 to 10 seconds. Sit up straight, elevate your knees, and straighten your legs to exit the pose.

5. Bhujangasana (Cobra pose)

Bhujangasana (Cobra pose)
Bhujangasana (Cobra pose)

This pose does not need any twisting. But it may help with symptoms like gas.

How to do this?

Lie down on your stomach, toes pointing out. Place the palms of your hands on the floor at the sides of your shoulders. Activate the abdominal muscles as well as the legs. Curl the neck backwards and elevate the head slightly. Slowly pull the shoulders and upper torso up by pressing the hands against the floor. Pause for a few moments. Return to the floor by releasing and lowering the body.

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