Yoga for Constipation: 6 Effective Yoga Asanas for Relief

Yoga for Constipation: 6 Effective Yoga Asanas for Relief

Yoga for Constipation is a natural therapy to ease out the problem. Constipation is a common digestive disorder that affects your daily bowel movement. According to The US National Library Of Medicine around 33% of the adult population gets affected by constipation.

There are two types of constipation – acute and chronic. If constipation persists for more than three weeks, then it is a sign you must consult with your doctor. The Timely diagnosis of the problem may prevent you from falling prey to chronic diseases like stomach cancer.

RELATED READ: What is the Ayurvedic outlook for Constipation Treatment: Causes and Wellness Tips

Yoga a natural therapy

Yoga is derived from the Sanskrit word ‘Yuj’ which means ‘to unite’. Yoga practice is a 3000-year-old practice based on the Ayurvedic science of healing. It is a process for uniting the body with the mind and breath and Yoga asanas or poses are the mode of exercise to achieve that unity.

Yoga practice is not only limited to the bending and the stretching of muscles. Yoga helps to reduce the inflammation in the body, elevates your mind, and helps to release the dopamine level that is associated with the happy emotion in your body.

Yoga also helps to boost your digestive system and works efficiently for your gut. Our gut is the epicenter of our health. Yoga helps to regulate our bowel movements which have become a tough task for many of us given our millennial lifestyle. Work stress, incorrect timing of food, sleep deprivation can lead to digestive disorders like constipation and bloating.

RELATED READ: The proper sattvic diet chart to follow for your constipation problems

What are the benefits of yoga for constipation

In following ways, yoga can benefit your constipation problems:

Reduces your stress levels

According to the Harvard Health Journal – ‘stress is directly related to your digestion problems‘. Both mental and physical stress will lead to constipation. Because of stress, you stop eating mindfully and the food gets blocked up. Yoga involves breathing exercises that help to reduce your stress levels.

Stimulates your stomach muscles

Yoga for constipation is the best natural way to bring relief. Yoga helps to stimulate the muscles in your abdomen area and energize them to function better. The ayurvedic concept behind yoga was that nature has provided us with everything through which we can heal ourselves.

The yoga asanas or pose involves bending and twisting of the body that activates your digestive tract. The process then increases the blood circulation, around the area and encourages the oxygen retaining at a good speed. This eventually provides smooth bowel movements.

Aarushi, a certified yoga trainer with Nature and Healing says – ” Yoga is the best remedy for your constipation problems. Along with the improved bowel system, you will realize it will bring a sense of centredness in you”

Yoga asanas for constipation relief

Yoga for constipation works inside out to alleviate the problem. Here are the effective 8 yoga poses that can help you to treat your constipation problems:

1. Pavanmuktasana (wind- relieving pose)

The Pavanamuktasana (Wind Relieving Pose) as the name suggests it helps to relieve gas and helpful in bloating and constipation. ‘When it comes to yoga for constipation Pavanmuktasana is the top recommendation’- says Aarush. This yoga pose helps to activate your digestive organs and also provides relief to your back muscles and lower back pain.

Steps to follow

  • Lie on your back with your face upwards
  • Bend your knee bringing it closer to your chest
  • Inhale deeply
  • Exhale now and press gently your knee towards the chest taking the help of your hands
  • Hold the position for 60 seconds and release
Benefits of Pawanmuktasana
  • Relieves gas and helps in bloating
  • Helps to relieve constipation
  • Strengthen your leg, calf, and hips muscle
  • Massage your abdomen muscles
  • Strengthens your lower back
  • Boost digestion

2. Halasana ( plough pose)

Halasan or plow asana is beneficial to stimulate your digestive organs. It put pressure on your abdomen and activates the abdomen area. Hallasana helps to increase the blood flow in the region. The regular practice of this asana helps you to avoid constipation and gastritis.

This asana also helps to release tension in your neck area, strengthens your neck muscles. Even your face muscle gets activated which is great for your skin as well. For better digestion, Halasana works wonders.

Steps to follow

  • Lie on your back
  • Place your arms beside your body
  • Lift your legs slowly followed by your hip
  • Take the help of your hand
  • Bend your leg backward over your head
  • Place your leg into the floor
  • Bring your hand back and place it beside your body
  • Breathe mindfully
  • Hold the pose for a while and release slowly
Benefits of halasana
  • Stimulates the abdominal organs
  • Stimulate the thyroid glands
  • Reduces stress
  • Good for back pain
  • Boost your brain function

3. Dhanurasana (bow pose)

Dhanurasana is an ideal asana to initiate bowel movements. The word ‘dhanu’ is a Sanskrit word that means bow and ‘asana’ meaning pose. Dhanurasana has been mentioned as one of the best asanas to boost your digestive system in the famous book’ Yogasutra’ by the author B.K.S Iyengar. Regular practice of this asana benefits your body and smoothes out the excretion process.

Steps to follow

  • Lie down on your stomach
  • Place your hands beside your body
  • Now lift your legs and your chest simultaneously
  • Balance it with your hands by clutching your ankles
  • Hold the position and breathe gently
  • Exhale and release the position
  • Slowly come back to the initial position
Benefits of dhanurasana
  • Stretches your leg, thigh, and groin muscles
  • Boost digestion
  • Strengthens your back muscles
  • Stretches your abdomen muscles
  • Stretches your chest muscles

4. Bhujangasana ( cobra pose)

Bhujangasana in Sanskrit means the serpent pose. The name indicates the metaphor- ‘awaken’ as to how the cobra head is always is. This asana helps to ease your constipation problems by working on your abdomen muscles. Apart from boosting your digestion bhujangasana also helps to prevent menstrual problems. Yoga for constipation problems is effective if you practice regularly.

Steps to follow

  • Lie on your stomach
  • Place your hands forward
  • Lift up your upper part of the body slowly
  • Keep lifting until you feel the stretch on your lower back
  • Breathe gently
  • Hold the position for a while
  • Slowly release the pose
Benefits of bhujangasana
  • Relieves constipation
  • Good for lower back pain
  • Rejuvenates heart muscles
  • Improves digestion
  • Improves metabolism
  • Relieves back pain
  • Good for spine care
  • Reduce stress

5. Ardha Matsyendrasana ( half spinal twist pose)

 Ardha Matsyendrasana is also known as the “half spinal twist”. This yoga pose is named after the sage Matsyendranath who was a great Hatha Yoga teacher and it is said that half spinal twist was his favorite pose. This asana helps alleviate your digestion related problems. Apart from digestion this asana also is considered effective for weight loss. It is advised not to perform this asana if one is pregnant or recently had undergone any abdominal surgery.

Steps to follow

  • Sit with your spine erect
  • Now bend your left leg and then place it on the outside of your right knee
  • Twist your waist, neck, and head towards the right shoulder
  • Make sure your back is still erect
  • Hold the position for a while
  • Take gentle deep breaths
  • Slowly release the pose
Benefits of ardhamatsyendrasana
  • Massages the abdominal organs
  • Improves the digestive system by initiating the flow of digestive juice
  • Improves the pancreatic function
  • Improves the bile secretion
  • Releases the tension in the back area
  • Strengthens the hip muscle
  • Good for chest and lung performance
  • Reduces stress

6. Baddha konasana( butterfly pose)

Yoga for constipation starts with stretching the abdomen area and baddha konasana is the best yoga asana to stretch and rejuvenate the abdomen muscles. This asana is often done as the booster or the opening asana to prepare the body for the upcoming tough asanas. It is highly beneficial for constipation problems. This asana is extremely helpful for kidney health and boosts your digestive system.

Steps to follow

  • Sit with your spine erect
  • Bring your feet together in such a way that their heels are touched
  • Now pill your torso in
  • Feel the stretch
  • Gently shake your things
  • Hold the position for a while
  • Release gently and come into the initial position
Benefits of baddha konasana
  • Release the stiffness in the groin
  • Provides strength to the hip muscles
  • Relieves fatigue and stress
  • Activate your kidney
  • Activates your prostate glands
  • Improves your bowel movement

Conclusion

Yoga for constipation is an effective and powerful alternate therapy to relieve the problem. Practicing yoga can boost your digestion, strengthens your muscle, gives a massage to your digestive organs, and initiate a regular bowel movement.

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