Yoga

7 Best Yoga Asanas For Constipation

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Are you afraid to go the loo every day? Does difficulty in passing motion, frequent stomach pain, keep you irritated and annoyed all through the day? Do you feel your whole day has been constipated? For many people, constipation and its suffering have become a daily affair. It needs to be treated at an early stage otherwise to would give rise to a number of pelvic diseases, some of which could be even fatal as cancer. Yoga for constipation is one of the effective ways to cure this painful symptom. Yoga has a number of asanas to treat constipation and with regular practise one can prevent the problem from coming again.

Yoga Asanas For Constipation

What is constipation?

Constipation is a digestive disorder where the bowels are hardened due to 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 painful extraction of bowels, bloating and gas, fissures due to external pressure. Constipation can give excruciating pain and an incomplete feelings of passing the bowels.

Why Does Constipation Happen?

Constipation happens due to 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. Main factors of constipation are:

  • Lack of dietary fiber
  • Junk food
  • Alcohol
  • Insufficient fluid content
  • Lifestyle
  • Medication
  • Age factors
  • Stress

Symptoms of Constipation?

The main symptoms of constipation are as follows:

  • Poor bowels movements
  • Pain the rectum
  • Hardened stools
  • Stools less than 3 per week
  • Feeling a blockage in the anal area
  • Straining to pass stools
  • Bleeding and anal fissures

How Yoga helps relieve constipation?

The ancient practise of Yoga can alleviate you from the symptoms of constipation and can also prevent the condition. Yoga poses for constipation, helps in proper functioning of the digestive system and promotes good blood circulation. It stimulates smooth bowel movements and reduce blockages in the rectum. The main aspect that works on is stress. By reducing stress, Yoga can bring down the chances of constipation in the body. The stretches and twists of the asanas massages the stomach area and pushes out the waste matter from the body.

Inculcating yoga in your life prevents many diseases. You can practice these yoga exercises for a few minutes daily and cure infrequent bowel movements.

See More: Yoga To Fight Depression

Best Yoga Asanas For Constipation:

If you practice the following yoga postures regularly, the infrequent bowel movements would get normalized.

1. Wind-relieving Pose Or Pavanmukta Asana:

Wind-relieving Pose Or Pavanmukta Asana For Constipation

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 help 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 right knee and then with both the knees.
  • All these three make one set.
  • Repeat each set for three times.
  • The breathing should be normal.
  • This keeps the stomach clean and helps to ease the constipation.

How This Pose Helps To Relieve From Constipation?

This pose pushes out the wind trapped inside the body. It stimulates the bowel movements and strengthen the pelvic area. It improves digestion and is one of the best Yoga moves to relieve constipation.

See More: Face Slimming Exercises

2. Vajra Asana:

Vajra Asana For Constipation

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 This Pose Helps 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 good for those who suffer from waist and neck pain. It also helps to control the anger. So, if you are a short-tempered person, then this asana works well for you. However, 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 can be a wonderful 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 This Pose Helps 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.

4. Balasana or Child’s Pose:

Balasana is known as Child’s resting pose. It derives it name from the way a foetus 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 This Pose Helps To Relieve From Constipation?

This pose can massage the internal organs and encourages good bowel movements. It can reduce tension in the abdominal muscles and pushes the trapped wind outside.

5. SuptaMatsyendarasana:

This asana is also called the Supine twist or the Reclining twist. It strengthens the spinal area and also works on the digestive tract.

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 This Pose Helps 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 Yoga for constipation.

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 This Pose Helps To Relieve From Constipation?

This asana can strengthen the pelvic area and enhances the digestive system. It can stimulate kidney to function well and help in smooth bowel movement. It is also a great posture to alleviate stress and fatigue.

7. ArdhaMatsyendrasana:

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 This Pose Helps 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.

Practising these asanas will help you to keep relaxed, stimulate the digestive system, and prevent constipation. Yoga has been proved effective to treat constipation from centuries. By performing the right twists, one can stimulate the internal organs and get them to function properly. Along with regular practise of yoga, indulging in a healthy lifestyle, consuming fibre rich food, routine physical activity and drinking plenty of water can make you free from constipation.