We all have heard enough about the benefits associated with doing yoga regularly, in not only mental health but also physical health and concerns. Do you know that yoga can help constipation issues too? Be it the case of difficulty in passing motion, or severe stomach pain and irritations, the yoga for constipation is a natural way to seek relief effectively.
Constipation is among the most common affair of many people out there. The side effects associated with the illness, such as pelvic diseases and cancer, often make us fear about the later stages. But what you must know is the importance of doing yoga poses for constipation relief and as a natural method to prevent the illness reoccurring time and again. Here is how you can counteract constipation naturally!
What is Constipation?
Constipation is a digestive disorder where the bowels are hardened due to a lack of sufficient water. This dry waste gets stuck to the walls of the colon and can be extremely difficult to pass. The result is the painful extraction of bowels, bloating, and gas, fissures due to external pressure. Constipation can give excruciating pain and incomplete feelings of passing the bowels.
Why Does Constipation Happen?
Constipation happens due to a lack of enough water for the smooth movement of bowels. The colon sometimes absorbs all the water from the digested food, resulting in hardened stools. This makes it extremely difficult for the muscles in the rectum to push out the bowels and may need external force. Primary factors of constipation are: (1)
- Lack of dietary fiber
- Junk food
- Alcohol
- Insufficient fluid content
- Lifestyle concerns such as dehydration, no proper water intake, regular travels, pregnancy, old age
- Medication and medical factors such as diabetes, stroke
- Age factors
- Stress
- Lack of exercise
- Holding back bowel movements
Symptoms of Constipation?
The main symptoms of constipation are as follows (2)
- Poor bowels movements
- Pain the rectum
- Hardened stools
- Stools less than 3 per week
- Feeling a blockage in the anal area
- Straining and difficultyin passing stools
- Bleeding and anal fissures
How Does Yoga Poses Help to Relieve Constipation?
The ancient practice of Yoga can alleviate you from the symptoms of constipation and can also prevent the condition. Studies have proven that those with constipation and irritable bowel syndrome (IBS) can be effectively treated with yoga for their prevailing conditions (3). Yoga poses for constipation, helps in the proper functioning of the digestive system, and promotes good blood circulation. It stimulates smooth bowel movements and reduces blockages in the rectum. The central aspect that works on is stress and anxiety. By reducing stress, yoga posescan bring down the chances of constipation in the body. The stretches and twists of the asanas massage the stomach area and push out the waste matter from the body, and to relieve from constipation.
Inculcating yoga in your life prevents many diseases. You can practice these yoga exercises for a few minutes daily and cure infrequent bowel movements.
Yoga Asanas to Ease Constipation and Improve Your Digestive Health:
If you practice the following yoga postures regularly, the infrequent bowel movements will get normalized. (4, 5) These are proven yoga poses to cure constipation.
See More: Yoga To Fight Depression
1. Wind-relieving Pose Or Pavanmukta Asana:
This yogic posture helps to relieve the impure air in the stomach. You can get relief from bloating and gas with this asana. It also improves lung function. If you are suffering from knee pain or backbone pain, this asana also helps you get relief from those. However, if you are pregnant, then you should not attempt this asana.
How to Do:
- You need to lie down on your back and stretch your legs.
- Bend your left knee and hold it tightly with both the hands, pressing the knee towards your stomach.
- The right leg should remain straight.
- Repeat the same with the right knee and then with both the knees.
- All these three make one set.
- Repeat each set three times.
- The breathing should be normal.
- This keeps the stomach clean and helps to ease constipation.
How Does This Pose Help to Relieve From Constipation?
This pose pushes out the wind trapped inside the body. It stimulates the bowel movements and strengthens the pelvic area. It improves digestion and is one of the best yoga asanas to relieve constipation.
Precautions
- Do not perform this yoga if you are pregnant.
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2. Vajra Asana:
This is among most easy and yet super-effective asana to treat constipation. Also known as the adamanet pose, this poses greatly helps and benefits to strengthen the digestive organs.
How to Do:
- You need to bend both the knees and sit in a position that your buttocks rest just on the heels.
- Place your palms on the knees.
- Keep your head and back in an erect and straight position, without making those stiff.
How Does This Pose Help to Relieve From Constipation?
This asana prevents constipation, increases digestive powers, prevents indigestion, and strengthen the calf, knee, and thigh.Apart from preventing constipation, this asana is also suitable for those who suffer from waist and neck pain. It also helps to control the anger. So, if you are a short-tempered person or suffering from anxiety and stress, then this asana works well for you.
Precautions:
- If you are suffering from severe rheumatism and arthritis, then you should not attempt this asana.
See More: Yoga for Reducing Stress
3. Plough Pose Or Halasana:
Halasana or the Plough pose is generally recommended for advanced Yoga practitioners. This asana is not very easy to perform, but once achieved,this yoga can be an excellent tool to get rid of constipation.
How to Do:
- Lie on your back and place your arms beside you with palms downwards
- Inhale and lift your abdominal region to raise the legs off the floor
- Maintain at a 90-degree angle and move slowly to a 180 degree
- Let your toes touch the floor.
- Do it gently and slowly to avoid straining neck area
- Release the position
How Does This Pose Help to Relieve From Constipation?
This pose can stimulate bowel movements in the digestive tract. It can massage the abdominal muscles and release gas. It can also offer relief from stress and fatigue.
Precautions:
- If you suffer from severe back or neck injury, enlarged thyroid, or have heart conditions, it is advised not to do Halasana.
4. Balasana or Child’s Pose:
Balasana is known as Child’s resting pose. It derives its name from the way a fetus rests inside the womb of a mother. Balasana can release stress from the body and also keep constipation at bay.
How to Do:
- Kneel down on the floor with your buttocks on the soles
- Slowly bend forward and stretch your arms with your palms downwards
- Remain in the position while breathing normally
- Stretch the body away from the arms
- Maintain the position and repeat
How Does This Pose Help to Relieve From Constipation?
This pose can massage the internal organs and encourages the right bowel movements. It can reduce tension in the abdominal muscles and pushes the trapped wind outside.
Precautions:
- If you are suffering from a severe knee injury, it is recommended to take prior advice before practicing this asana.
5. Supta Matsyendarasana:
This asana is also called the Supine twist or the Reclining twist. It strengthens the spinal area and also works on the digestive tract. Although most of us are unknown about this asana, it is as easy as well as useful to cure the irritable bowel movements effectively.
How to Do:
- Lie on your back.
- Fold your left leg and bring it forward on your right leg.
- Stretch your left arm and place your right arm on your left leg
- Your neck position must be in the opposite direction of your left leg
- Repeat the asana by alternating the leg positions.
How Does This Pose Help to Relieve From Constipation?
This pose can detoxify your body by eliminating wastes. It twists abdominal muscles and boosts digestion. This is one of the best flexible yoga to reduce constipation.
Precautions:
- There should not be any pain while you perform this pose. If you notice any pain or uneasiness, please cross-check the right posture. Also, do not work on this asana if you went through surgery in the back or hips.
6. BadhaKonasana:
BadhaKonasana or the Cobbler pose is a simple Yoga asana with wonderful benefits for constipation. It is also called Butterfly pose, as the movements resemble the movements of a fluttering butterfly.
How to Do:
- Sit straight on the floor in an erect position
- Bring your heels forward to touch your pelvic area
- Touch the feet with your arms and maintain that position
How Does This Pose Help to Relieve From Constipation?
This asana can strengthen the pelvic area and enhances the digestive system. It can stimulate the kidney to function well and help in smooth bowel movement. It is also a great posture to alleviate stress and fatigue. Also, this is the best yoga for constipation during pregnancy period.
Precautions:
- If you are suffering from the issue of sciatica, it is advised to sit on a pillow and follow this pose.
7. Ardha Matsyendrasana (Half Lord of the Fishes Pose):
This pose is also called the half spinal twist. This is similar to Supine twist, but involves only a half twist and hence the name. This is one of the best yoga poses for constipation.
How to Do:
- Sit on the floor
- Gently fold your left leg and place it on the right leg
- Twist your spine the opposite direction, including the neck
- Place your right hand on the left leg and left hand on the floor
- Repeat the asana by alternating the legs.
How Does This Pose Help to Relieve From Constipation?
This asana tones the abdominal muscles and pushes the waste matter in the digestive system. It increases the production of digestive enzymes to help in better digestion. It helps in smooth bowel movements and prevents constipation.
Precautions:
- Those with spinal cord concerns and pain are adviced not to undertake this yoga.
8. Peacock Pose:
Also known as Mayurasana, this pose resembles that of peacock stand. Although it is challenging and difficult to perform, it helps in body flexibility and works wonders to treat bowel syndromes and concerns.
How to Do:
- Kneel on a yoga mat and place knees wider
- Place hands gently in front of you on the ground
- Make sure fingers are pointing towards the body, backward side
- Bend elbows and tuck them into abdomen side
- Now, slowly stretch legs, one after the other, and make the body come into a straight line
- Lift legs up gradually
- Keep body parallel to the floor
- Hold it for 30 seconds at least
How Does This Pose Help to Relieve From Constipation?
This flexible yoga asana helps wonders to treat intestinal problems. It results in a healthy digestive system and tract and frees up the flow of fluids.
Precautions:
- Any case of injury or surgery in wrist, shoulder and elbow should avoid practicing this asana.
9. Dhanurasana:
The popular Dhanurasana, also known as Bow pose, is an ancient technique to work wonders in facilitating bowel movements and treat gas intestinal problems.
How to Do
- Lie flat on the ground, on stomach
- Bend your knees gradually
- Reach the arms backside
- Clasp the ankles
- Now, gradually and slowly, raise chest off from floor
- Lift thighs and upper body off from the floor
- Hold for few seconds and release.
How Does This Pose Help to Relieve From Constipation?
The bow pose works wonders to help easy flexibility around the bowel region of our body. Further, it also works wonders for bloating and gas concerns, along with heavy intestine issues easily.
Precautions:
Those with hernia and heart concerns should take advice from medical practitioners before doing this yoga pose.
10. Trikonasana (Triangle Pose):
Trikonasana can help to improve digestion and reduce constipation by stimulating the abdominal organs and promoting bowel movements. However, it’s important to listen to your body and not overdo it. If you experience any discomfort or pain during the pose, come out of it slowly and gently. If you have any pre-existing medical conditions or injuries, consult with a healthcare professional before trying this or any other yoga pose.
- Start by standing at the top of your mat with your feet hip-width apart.
- Step your left foot back about 3-4 feet, and turn your left foot out 90 degrees so that it’s parallel with the back edge of your mat.
- Inhale and raise your arms to shoulder height, with your palms facing down.
- Exhale and hinge at your hips, reaching your right hand down towards your right ankle or the floor, and extending your left arm up towards the ceiling.
- Keep your gaze on your left hand and hold the pose for 30 seconds to 1 minute, breathing deeply and steadily.
- To come out of the pose, inhale and slowly lift your torso back up to a standing position, and repeat on the other side.
11. Paschimottanasana (Seated Forward Bend):
Paschimottanasana can help to massage the abdominal organs and improve digestion, which can help to relieve constipation. However, it’s important to remember to not overdo it and to listen to your body. If you experience any pain or discomfort during the pose, stop immediately and consult with a healthcare professional. Additionally, if you have any pre-existing medical conditions or injuries, consult with a healthcare professional before trying this or any other yoga pose.
- Start by sitting on a yoga mat with your legs extended in front of you and your toes pointing up.
- Inhale and raise your arms up overhead.
- Exhale and slowly fold forward from your hips, reaching towards your toes.
- Keep your back straight and lengthen your spine as you fold forward.
- Hold the pose for 30 seconds to 1 minute, breathing deeply and steadily.
- To come out of the pose, inhale and slowly lift your torso back up to a seated position.
12. Malasana (Garland Pose):
Malasana can help to stimulate the digestive system and promote bowel movements, which can help to relieve constipation. However, it’s important to listen to your body and not overdo it. If you experience any discomfort or pain during the pose, come out of it slowly and gently. If you have any pre-existing medical conditions or injuries, consult with a healthcare professional before trying this or any other yoga pose.
- Start by standing with your feet hip-width apart and toes pointing slightly outward.
- Squat down, keeping your feet flat on the ground and your heels on the mat. Your knees should be pointing outwards.
- Bring your palms together in front of your chest and use your elbows to gently press your knees apart.
- Keep your back straight and lengthen your spine, reaching the crown of your head towards the ceiling.
- Hold the pose for 30 seconds to 1 minute, breathing deeply and steadily.
- To come out of the pose, place your hands on the mat in front of you and straighten your legs.
13. Bhujangasana (Cobra Pose):
Cobra Pose can help to massage the abdominal organs and improve digestion, which can help to relieve constipation. However, it’s important to remember to not overdo it and to listen to your body. If you experience any pain or discomfort during the pose, stop immediately and consult with a healthcare professional.
- Start by lying flat on your stomach on a yoga mat with your hands placed on the mat under your shoulders, palms facing down.
- Inhale and slowly lift your head and chest off the mat, using your arms to support you. Keep your elbows close to your body.
- Keep your shoulders relaxed and down, and look straight ahead or slightly upward.
- Hold the pose for 15-30 seconds, breathing deeply and steadily.
- Exhale and slowly lower your chest and head back down to the mat.
1. Does Walking Help in Constipation?
Simple and long walks can definitely help constipation. They can help the digestive system to work effectively and push for good bowel movements.
2. What Are The Best Foods to Take During Constipation Concerns?
Natural diet and foods with higher fiber content are proper when one is constipated. Foods like fruits, vegetables, whole grains are recommended. Berries, peaches, plums, raisins are proven to be beneficial.
3. Can I Practice Yoga poses for Constipation Problem Regularly and Every Day?
The yoga helps naturally to relief from stress and pain of constipation. One can thoroughly practice them regularly to help get the best effects and benefits.
Yoga has been an ancient technique to get rid of several body and mental concerns. This guide on yoga for constipation has proven quite useful to relax the bowel movements and facilitate them. The related matters such as issues of bloating, gas and piles can also be indirectly addressed by performing the poses. Further, the overall health and mind relaxation and relief from stress or anxiety is a good result. Practice them regularly with healthy and balanced food for the best results.
We strongly advise to consult your health care provider and doctor before you undertake the asanas for bowel syndrome and constipation. Personal suggestions and checkups are recommended to treat the illness, besides the popular natural remedies.
