We’ve all heard about how doing yoga can help with mental and physical health. Did you know that it can also help with constipation? Yoga can help with difficulty passing stools, as well as stomach pain and irritations. It’s a natural way to get relief.
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Many people have trouble with constipation, which can lead to other health issues like pelvic diseases and cancer. It’s important to do yoga poses to help with constipation and to prevent it from happening again. Here’s how to naturally help with constipation!
What is Constipation?
Constipation is a digestive problem where the stools become hard and dry due to not enough water. This dry waste sticks to the intestine walls, making it hard to pass. This can cause pain, bloating, gas, and tears in the skin from pushing too hard. Constipation can cause a lot of pain and you may not feel like you’ve fully emptied your bowels.
Why Does Constipation Happen?
Not drinking enough water can cause constipation. If the colon takes all the water from the digested food, the stools become hard and it is difficult for the rectum muscles to push out the bowels. The main causes of constipation are lack of water and other factors.
- Medication and medical factors such as diabetes, stroke
- Age factors
- Stress
- Lack of exercise
- Holding back bowel movements
- Lack of dietary fiber
- Junk food
- Alcohol
- Insufficient fluid content
- Lifestyle concerns such as dehydration, no proper water intake, regular travels, pregnancy, old age
Symptoms of Constipation?
The main symptoms of constipation are as follows
- Stools less than 3 per week
- Feeling a blockage in the anal area
- Straining and difficulty in passing stools
- Bleeding and anal fissures
- Poor bowels movements
- Pain the rectum
- Hardened stools
How Does Yoga Poses Help to Relieve Constipation?
Yoga has been used for centuries to help reduce the symptoms of constipation and even prevent it. Research has shown that yoga can be an effective treatment for people with constipation and irritable bowel syndrome (IBS). Yoga poses for constipation help the digestive system work properly and improve blood circulation. The poses also help to loosen up any blockages in the rectum and make it easier to have a bowel movement. Additionally, yoga helps reduce stress and anxiety, which can be a leading cause of constipation. The stretching and twisting of the poses also massage the stomach and help push out waste.
Doing yoga regularly can help to prevent many illnesses. Spending a few minutes each day doing yoga can help with problems with going to the bathroom.
Yoga Asanas to Ease Constipation and Improve Your Digestive Health
Doing these yoga poses on a regular basis can help your bowel movements become normal again. These poses are known to be effective in treating constipation.
Wind-relieving Pose Or Pavanmukta Asana
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This yoga pose helps clear bad air from the stomach, resulting in less gas and bloating. It can also help with breathing problems and joint pain. Pregnant women should not do this exercise.
Steps:
- Lie down on your back and extend your legs.
- Bend your left leg and grab it firmly with both hands, pushing it towards your belly.
- Keep the right leg straight.
- Do the same thing with the right knee, then with both knees.
- These three items form a group.
- Do each set three times.
- Breathe normally.
- This helps to clear out the stomach and makes it easier to go to the bathroom.
How Does This Pose Help to Relieve From Constipation?
This pose helps get rid of air that’s stuck in your body. It can help with going to the bathroom, and it strengthens your pelvic area. It also helps digestion and is a great way to get rid of constipation.
Vajra Asana
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This asana is one of the simplest yet most effective ways to relieve constipation. It is also called Adamanet Pose and it helps to strengthen the digestive organs.
Steps:
- Sit down and make sure your bottom is resting on your heels, with both of your knees bent.
- Put your hands on your legs.
- Sit up straight, without being too rigid.
How Does This Pose Help to Relieve From Constipation?
This exercise helps avoid constipation, boosts digestion, avoids indigestion, and strengthens the calf, knee, and thigh. It’s also great for those with waist and neck pain. Furthermore, it can help manage anger and is beneficial for people with short tempers, anxiety, and stress.
Plough Pose Or Halasana
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Halasana, also known as the Plough Pose, is usually for experienced yoga practitioners. It is not easy to do, but if you can do it, it can help with constipation.
Steps:
- Lay down on your back with your hands facing the floor next to your sides.
- Breathe in and use your stomach muscles to lift your legs up off the ground.
- Keep your body at a 90-degree angle and slowly move it to a 180 degree.
- Put your feet on the ground.
- Do it in a gentle and gradual manner so that your neck area does not get strained.
- Let go of the job.
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.
Balasana or Child’s Pose
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Balasana is called the Child’s Rest position. It got its name from the way a baby lies in a mother’s womb. Doing this pose can help reduce stress in the body and can prevent constipation.
How to Do:
- Get down on the ground with your backside on your feet.
- Slowly lean forward and reach out with your hands facing down.
- Stay still and breathe normally.
- Extend your body away from your arms.
- Stay in the same spot and do it again.
How Does This Pose Help to Relieve From Constipation?
This posture can help massage your insides and help your digestion. It can reduce stomach tension and help you pass gas.
Supta Matsyendarasana
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This pose is known as either the Supine twist or the Reclining twist. It helps to make the spine stronger and also helps to improve digestion. Not many people know about this pose, but it is very easy to do and it can help to treat irritable bowel syndrome.
How to Do:
- Lay down flat on your back.
- Bend your left leg and move it in front of your right leg.
- Extend your left arm and rest your right arm on your left leg.
- Your neck should be facing the opposite way of your left leg.
- Do the pose over and over again, switching the legs each time.
How Does This Pose Help to Relieve From Constipation?
This yoga pose helps to flush out toxins from the body, as well as strengthening the abdominal muscles and aiding digestion. It is an excellent way to prevent constipation.
Badha Konasana
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The BadhaKonasana or the Cobbler pose is a Yoga exercise that can help with constipation. It looks like a butterfly flapping its wings, so it is also known as the Butterfly pose.
Steps:
- Sit up with a good posture on the floor.
- Move your heels closer to your pelvis.
- Reach out your arms and hold them out in front of you.
How Does This Pose Help to Relieve From Constipation?
This yoga pose can make the pelvic region stronger and better digestion. It can make the kidneys work better and it will make it easier for you to poop. It also helps to reduce stress and tiredness. It is especially useful for pregnant people who are having trouble with constipation.
Ardha Matsyendrasana (Half Lord of the Fishes Pose)
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This yoga pose is sometimes called the Half Spinal Twist. It’s like the Supine Twist, but you only twist halfway, which is why it’s called a half twist. This is a great pose to help with constipation.
Steps:
- Take a seat on the ground.
- Put your left leg over your right leg carefully.
- Twist your back and neck in the opposite direction.
- Put your right hand on your left leg and your left hand on the ground.
- Do the pose by switching your legs.
How Does This Pose Help to Relieve From Constipation?
This pose strengthens the stomach muscles and pushes food through the digestive system. It helps the body produce more digestive juices, aiding with digestion. It also makes it easier to have a bowel movement and keeps constipation away.
Peacock Pose
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This pose, also called Mayurasana, looks like a peacock standing. It can be tough to do, but it can help your body become more flexible and can help with problems related to the bowels.
Steps:
- Kneel on a yoga mat and place your 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 the abdomen side
- Now, slowly stretch your 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 type of yoga is very helpful in treating stomach issues. It can lead to a healthier digestive system and help with the movement of liquids.
Dhanurasana
The Dhanurasana, which is commonly called Bow pose, is a very old way to help with bowel issues and gas problems.
Steps:
- Lie flat on the ground, on your stomach
- Bend your knees gradually
- Reach the arms backside
- Clasp the ankles
- Now, gradually and slowly, raise your chest off from the floor
- Lift thighs and upper body off the floor
- Hold for a few seconds and release.
How Does This Pose Help to Relieve From Constipation?
The bow pose helps to make the area around the stomach more flexible. It is also very effective in reducing bloating, gas, and digestive problems.
Trikonasana (Triangle Pose)
Trikonasana can help make your digestion better and make it easier to go to the bathroom. However, make sure not to do too much and stop if you feel any pain. If you have any health issues or injuries, talk to your doctor before doing this yoga pose.
- Begin by standing on your mat with your feet slightly apart.
- Move your left foot back 3-4 feet, and turn it so that it is facing away from the back edge of your mat.
- Breathe in and lift your arms up to the level of your shoulders, with your hands facing downwards.
- Breathe out and bend at your hips, lower your right hand towards your right ankle or the floor, and raise your left arm towards the ceiling.
- Look at your left hand and stay in that pose for between 30 seconds and 1 minute, while taking deep breaths.
- Breathe in and rise up to a standing position. Then do the same on the other side.
Paschimottanasana (Seated Forward Bend)
Doing Paschimottanasana can be beneficial for your digestion and can help with constipation. However, it is important to not push yourself too hard. If you feel pain or discomfort, stop right away and talk to your doctor. If you have any existing medical conditions or injuries, make sure to talk to your doctor 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.
Malasana (Garland Pose)
Doing the Malasana pose can help your digestion and make it easier to poop, which can help with constipation. Be careful not to push yourself too much, and if you feel any pain or discomfort, stop the pose slowly and carefully. If you have any illnesses or injuries, talk to a doctor before trying this or any other yoga positions.
- Stand with your feet about shoulder-width apart and with your toes pointing outwards.
- Bend your knees and place your feet firmly on the floor with your heels on the mat. Make sure your knees are facing outward.
- Put your hands together in front of your chest and use your elbows to push your legs apart.
- Stand up straight and make your spine as long as possible, lifting the top of your head towards the ceiling.
- Stay in the same position for 30 seconds to 1 minute, taking deep and regular breaths.
- Put your hands on the floor and straighten your legs to exit the pose.
Bhujangasana (Cobra Pose)
Doing the Cobra Pose can help your stomach and make digestion better, which could help with constipation. However, be careful not to do too much and pay attention to your body. If it hurts or doesn’t feel good when you do the pose, stop right away and talk to a doctor.
- Lie on your stomach on a yoga mat with your hands under your shoulders, palms down.
- Take a deep breath and raise your head and torso off the floor, using your arms for support. Keep your elbows close to your body.
- Make sure your shoulders are loose and not tensed, and look forward or slightly upwards.
- Stay in the same position for between 15-30 seconds, breathing in and out slowly and evenly.
- Breathe out gently lower your torso and head back to the floor.
FAQ
1. Is Walking Helpful in Constipation?
Taking short or long walks can help with constipation. This helps the digestive system to work properly, which can help with having regular bowel movements.
2. Which Food is best During Constipation Concerns?
Eating natural foods with a lot of fiber is good when you are having trouble going to the bathroom. Fruits, vegetables, and whole grains should be eaten, especially berries, peaches, plums, and raisins, which can help a lot.
3. Should I Practice Yoga poses for Constipation Problem Regularly and Every Day?
Yoga can help to reduce stress and ease constipation-related pain. Doing yoga regularly will give the best results.
Yoga has been used for a long time to help with physical and mental issues. This guide on yoga for constipation has been beneficial in helping to ease bowel movements. It can also reduce bloating, gas, and piles. Additionally, it can help with overall health and relaxation, as well as relieving stress and anxiety. To get the best results, it’s important to practice yoga regularly and eat a balanced diet.
It is important to talk to your doctor and health care provider before doing any exercises for bowel syndrome and constipation. It is also recommended to get personal advice and medical checkups in addition to using natural remedies.
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