Now-a-days, due to harsh routines and hardly any physical activity Constipation has become a common digestive issue. It can be characterized by infrequent bowel movements, difficulty passing stool, and hard, dry stools. There are many remedies available to counter this issue, but Yoga is the most effective, natural, time-saving, and inexpensive among them. Yoga can help relieve constipation by promoting healthy digestion and improving overall gut health.
Benefits of Practicing Yoga for constipation:
- Promotes Body Relaxation: Yoga reduces stress and tension in the body, which can be a contributing factor to constipation. Relaxation can also help to stimulate the digestive system and encourage regular bowel movements.
- Increases Physical Activity: Many yoga poses involve gentle stretches and movements that can benefit in promoting regular bowel movements and digestive stimulation.
- Improves Postures: Yoga helps to improve posture by strengthening the muscles in the back, hips, and abdomen. Poor posture can lead to constipation.
- Improves Breathing: Deep breathing techniques in yoga help in promoting regular bowel movements, stimulating the digestive system, and increasing blood flow to the intestines.
Here are several yoga poses that can help with constipation:
1) Child’s Pose (Balasana)
The child’s pose is a gentle pose that compresses the abdominal organs and massages the digestive system and helps to stimulate the digestive system. To practice this pose, one should start on your hands and knees sit back on your heels, and extend your arms forward. Hold the pose for 5-10 breaths and release. This pose will gently, relieve constipation.
2) Cobra Pose (Bhujangasana)
Cobra pose is a gentle back-bend that helps stimulate the digestive system. To practice this pose, lie on your stomach with your hands under your shoulders, press into your hands to lift your chest, and hold the pose for 5-10 breaths. This pose stimulates the digestive system. Begin lying face down with your hands under your shoulders, and elbows close to your sides. As you inhale, press into your hands and lift your chest off the ground. Hold the pose for a few breaths before releasing.
3) Wind-Relieving Pose (Pavanamuktasana)
The wind-Relieving pose is a simple pose that helps relieve gas and restore the digestive system. To practice this pose, began by lying on your back with your knees bent and feet flat on the ground. Bring your right knee to your chest, then hold onto your right ankle with both hands lying on your back and bring one knee to your chest, hold the pose for 5-10 breaths and release, repeat with the other leg.
4) Cat-Cow Pose (Marjaryasana-Bitilasana)
Cat-Cow pose stimulates the digestive system and eases constipation by massaging the abdominal organs. To practice this pose, Start on all fours, placing your hands and knees beneath your shoulders and your hips. Exhale while rounding your spine and bringing your chin to your chest after taking a breath and gazing up while arching your back. Repeat several times.
5) Forward Bend (Uttanasana)
This posture encourages good digestion by stretching the hamstrings and easing tension in the lower back and abdomen. To practice this pose, Begin standing with your feet hip-width apart. Inhale, then exhale as you bend forward from your hips, reaching your hands to the ground.
6) Legs-Up-the-Wall Pose (Viparita Karani)
The Legs-Up-the-Wall pose is a relaxing pose that helps improve blood flow to the digestive system. To practice this pose, sit sideways next to a wall, lie down, and bring your legs up the wall. Hold the pose for 5-10 minutes and release.
7) Downward-Facing Dog (Adho Mukha Svanasana)
Downward Facing Dog pose Stretches the hamstrings and spine, stimulates the digestive system, and helps in relieving constipation. To practice this pose Start on all fours, then lift your hips up and straighten your arms and legs, forming an inverted “V” shape with your body.
8) Lion’s Pose (Simhasana)
Lion pose stimulates the digestive system relieves constipation and calms the mind. To practice this pose, Sit on your heels, with your knees wide apart. Place your hands on your knees, open your mouth wide, and stick out your tongue.
9) Plow Pose (Halasana)
The plow pose stretches the spine and neck, stimulates the digestive system, and relieves constipation. To practice this pose Lie on your back, then lift your legs up over your head and touch the ground behind you with your toes.
10) Warrior II (Virabhadrasana II)
Warrior II is a yoga pose that helps alleviate symptoms of constipation. This pose involves stretching and opening the hips and abdomen, which help stimulate the digestive system and encourage the release of any built-up waste. To practice this pose, stand with your feet wide apart, turn your right foot out, and bend your right knee. Reach out with both arms, one in front of you and one behind you.
