Morning points towards a new day, a new start and fresh beginnings. But for some people, the start of the day is the most painful period. Having irregular motions or constipation can be a real pain in your life. An upset stomach not only restricts your bowel movements but it also cuts you off from your social life.
Are you longing for relief from constipation? The market boasts of several medications for treating constipation, but these remedies come with their side effects as well.
Nevertheless, why go for the complicated way when yoga is at your rescue. You can switch to yoga for constipation relief for its natural treatment and enjoy quality life once again with some fantastic poses of yoga.
Constipation is reportedly a common ailment among Americans of all ages. Out of 100 adult Americans, 16 display the constipation symptoms and out of 100 Americans aged 60 and above, 30 have the symptoms of this health condition.
Older adults, pregnant women, and non-Caucasians are more prone to have constipation. People who are on certain medications, have low or zero fiber diet, or suffer from specific health problems are also prone to becoming constipated.
Uses of Yoga for Constipation
Constipation reflects an unhealthy lifestyle. Munching more of junk food and drinking less of water are the leading causes of constipation(1) in a large number of people.
Moreover, excessive stress, never-ending workload, and sleepless nights- all add on to the severity of the issue. However, now you can heave a sigh of relief as this article will give you a thorough insight into the benefits of yoga to relieve constipation.
[Also Read: Natural Remedies for Constipation]
Benefits of yoga for curing constipation
Yoga is an effective way through which you can alleviate stress and anxiety from your mind and soul. Stress is one of the leading causes of a disturbed digestive system.
The various poses of yoga for treating constipation involve twisting poses, inversions, and bends which ensure proper flow of blood and oxygen in the body. This feature helps a person to have proper bowel movements.
By indulging in the wholesome goodness of yoga, you can easily keep proper control of your mind, body, and soul. Yoga increases the spirit of mindfulness in a person that keeps the mind calm and clear.
A person can make intelligent choices concerning what food to eat and what not. What are the ways of getting rid of constipation? If this is the next question running on your mind, read on the below list to find out and ways to use them.
8 Yoga Poses for constipation
Take a look at the eight best poses of yoga for constipation:
1. Pavanamuktasana or the Wind Releasing Pose
How to do?
- Lie down flat on your back on a yoga mat.
- Make sure your feet touch each other and arms lie beside the body.
- Breathe in and out.
- While you exhale, bend your knees and bring them to your chest.
- Press the thighs on your belly area. Also, wrap your hands around the legs.
- Breathe normally while you pursue the asana.
- While exhaling, keep the grip of your hands firm and while inhaling loosen your grip.
- Breathe out and release your body.
- Avoid doing this asana if you suffer from a neck injury, heart problems, hypertension, and severe back problems.
- A pregnant woman should never do this asana of yoga(2) for constipation relief.
[Also Read: Hand Reflexology to Treat Constipation]
2. Baddha Konasana
How to do it?
- Sit straight and bring your heels towards your pelvis.
- Place your knees to the sides and press the soles together.
- Use your thumb and first finger to hold foot thumbs.
- Always press the exterior edges of your feet towards the ground.
- Ensure that the pubis and sacrum are at the same distance from the floor.
- Never strain your knees to touch the ground.
- Maintain the pose for about one to four minutes.
- A person suffering from sciatica, or a knee injury should avoid this pose.
- Do not perform this asana during your menstrual period.
3. Halasana or Plow Pose
How to do it?
- Lie down flat on a yoga mat.
- Keep your hands beside the body and place your palms facing towards the ground.
- Breathe in and raise your feet.
- Make sure your legs are at a 90-degree angle.
- With the help of your hands, lift your hips from the ground.
- Now, gently bring your feet at a 180-degree angle in a way that your toes go over and beyond your head.
- In the end, you will find your back lying perpendicular to the ground.
- Try to hold the pose for a minute. Do not strain your legs while releasing the pose.
- If you suffer from hypertension, asthma, neck injury, back sprain, or diarrhea then do not do this asana of yoga for constipation.
- Avoid this asana if you are doing it for the first time during your pregnancy.
4. Ardha Matsyendra or the Half Lord of the Fishes Pose
How to do it?
- Sit down and stretch your legs outwards and also, keep your legs together.
- Now bend your left leg and place your left heel beside the right hip.
- Keep your right leg close to the left knee by passing the leg over it.
- Position your right hand behind you and left hand, on the right knee.
- Hold the position for a few seconds while taking slow and deep breaths.
- Breathe out and slowly release the hands and other body parts.
- Repeat the asana on the other side.
- If you have undergone abdominal, brain, or heart surgery, then this asana is not good for you
- Also, pregnant women and woman during their menstrual period should avoid this asana.
- Perform this asana under the supervision of an expert if you suffer from minor slip disc(3), hernia, or peptic ulcers.
[Also Read: Benefits of Exercises for Constipation]
5. Mayurasana or the Peacock Pose
How to do it?
- Sit straight on your knees while keeping your knees apart.
- Point your fingers towards your body as you place your hands on the ground.
- Bend your elbows and press them towards our abdomen.
- Keep your head down as this will help to provide strength to your stomach and will keep your belly firm.
- Stretch your legs out and make sure the upper part of your feet face the floor.
- Push your shoulder blades into your back and keep them strong.
- Raise your head, lift your torso, tighten your hips, and look forward.
- Use your hands to lift your legs off the ground. At this position, your body will lie parallel to the floor.
- Hold the pose until you are comfortable.
- Do not perform this yoga pose for constipation cure if you suffer from a hernia, neck injury, hypertension, ear, nose or throat infection, or brain tumor.
- Pregnant ladies should also avoid doing this asana.
- During your menstrual period, do not opt for this yoga pose.
6. Balasana or the Child’s Pose
How to do it?
- Kneel on the floor, sit on your heels and touch your big toes to each other.
- Inhale as you spread your knees at a hip-width distance.
- Exhale and bring your body down in a way that your torso lies between your thighs.
- Settle down on the inner thighs such that the hip points get narrow and point towards the navel.
- Now try to lift the head base slightly away from the back of your neck.
- Keep your arms ahead of your head and make sure they lie in line with the knees.
- Release your shoulders on the ground and relax.
- Hold on the pose for thirty seconds to a minute.
- Use a pillow if you cannot place your head on the floor.
- Avoid if you suffer from hypertension, diarrhea, or knee injury.
7. Supta Matsyendrasana or the Lord of the Fish Pose
How to do it?
- Lie down flat with your back facing the ground.
- Breathe in and press your lower back on the floor.
- Try to contract the abdominal muscles. Breathe in and bend the knees as you lift your feet.
- Now open your arms and place them in a straight line with your shoulders.
- Place the right knee on the left knee and keep the feet together.
- Breathe in and raise your left feet a bit higher. Breathe out and bring your legs to the left of the floor.
- Your hips should lie at your hip level, and heels should be a foot away from the hips.
- Gently turn your head to the right side.
- Maintain a twist in your upper spine and hold the position for thirty to sixty seconds.
- While releasing the pose, contract the muscles in your abdomen.
- Now, inhale and raise your chest and knees and lift your knees over the chest.
- Breathe out and bring your thighs close to the chest and lift your head and chest to touch the thighs.
- Don’t raise your shoulders. Now, lower the shoulder and head. Stretch your arms and repeat the pose on the other side.
- If you have undergone an internal organ surgery, do not perform this asana.
- If you are pregnant, practice this asana in front of an expert. Also, avoid it if you have severe back injuries.
8. Downward Facing Dog Pose
How to do it?
- Get down on your hands and feet to form a table-like structure.
- Straighten your legs and tuck your toes beneath.
- Stretch your hands at a higher position above your head.
- Place your feet at a hip-width distance from your arms and slightly broader at the shoulder length.
- Bend the knees a bit and stay in the position for ten deep breaths.
- Avoid the asana if you have a neck or wrist or back injury.
- Do not strain your body while stretching your legs and arms.
NOTE: If you are wondering how long should you hold a yoga pose? know that is an alternative therapy- the more you do, the more benefits it yields.
Tips to Remember for Practicing Yoga for Constipation
- It is always advisable to practice yoga for relieving constipation in a clean and calm environment.
- Use a yoga mat to get the required grip and flatness while performing the asanas.
- Wear comfortable clothes while practicing yoga for constipation.
- Do not perform yoga sessions after taking your meals.
Constipation is one of the most common problems which pops up and obstructs your life. After reading this article on yoga for constipation, you are now well-aware of an amazing natural remedy to get away with those stubborn and painful cramps.
Yoga is a one-stop solution to all your health issues. It keeps your mind, body, and soul in a proper working condition and makes you live your life to the fullest. Try to indulge a portion of your time in the wholesome goodness of yoga, and you will never suffer the clingy constipation problem.