Yoga For Constipation - Asanas for Quick Relief

Yoga For Constipation

In today’s scenario, yoga came to incorporate physical elements such as physical postures, breathing exercises, and spiritual contemplation. This mixture of physical and mental exercise in yoga is widely believed to have a unique set of health advantages.

Like improving strength and flexibility, boosting heart and lung function, and enhancing psychological well- being.

Alongside you can also see the wonderful health benefits of yoga for constipation and know the best yoga asana too. Although, as you know yoga is a science that has a complete solution for many health problems, found in many studies and further bringing the latest research update in such subjects.

Nowadays, most people have one common problem, which is known as constipation, a most usual tummy problem that sometimes creates big trouble for you. Do you have any idea that if you ignore constipation trouble, you can face some critical issues including stomach disorder and pelvic disease?

Here, in this blog, I will let you know the best yoga asana for constipation where you will go through a complete guide including causes of constipation, steps of practicing such yoga asanas, precautions, and benefits as well.

Constipation: The Causes and Symptoms

Constipation is a condition of the digestive system. One might have solid feces that is arduous to expel. This situation makes worse due to some causes as-

• Constipation usually results from not getting enough exercise.
• Not drinking enough water.
• From a diet that does not include an adequate amount of fiber-rich foods like beans, bran cereals, fruits, raw vegetables, rice, and whole-grain brans.

Other causes of constipation include:

• Anal fissure or piles (a tear or crack in the lining of the anus).
• Chronic Kidney Failure.
• Colon or Rectal Cancer.
• Depression
• Colon or rectal cancer
• Hypercalcemia is the state of abnormally high level of calcium in the blood.
• Hypothyroidism (underactive thyroid gland).
• Illness requiring complete bed rest.
• Irritable bowel syndrome and stress.

You can recognize the range of problems through constipation symptoms as following-

• The main symptoms of constipation are increased difficulty and straining while passing stool.
• Passing lessen stool can be a sign of constipation.
• Stomach ache.
• Stomach cramps.
• Feeling bloated and nauseous.
• Losing appetite.
• Besides symptoms, you can also diagnose the symptoms, most people only need fewer basic tests.

Yoga For Constipation: The Best Way To Relieve This Trouble

Yoga can prove the best exercise to relieve your constipation trouble. If you follow a regular routine of practicing yoga asana, you can prevent constipation woes to a great extent. In fact, you will start realizing the relief within a week.

In a few days, you might be getting comfortable in your bowel movement, bloating, and straining.

Basic Points Y Can Take Care Of To Resist Constipation Trouble

• Having enough intake of water.
• Practice regular exercise.
• Having warm water on an empty stomach can be beneficial.
• Include fiber-rich food in your diet chart like leafy vegetables, fruits, pulses, and light food.
• If possible cut off the quantity of intake junk and frizzled food.

A Complete Guide to You for the Best Yoga Asana

Let’s have a look at the best yoga asana that can minimize the trouble of your constipation very efficiently. Regular practice of these yoga asanas can give you great results to control your bowel trouble.

• Mayurasana (Peacock Pose)
• Ardha-Matsyendrasana (Sitting Half Spinal Twist Pose)
• Halasana (Plough Pose)
• Baddha Konasana (Butterfly Pose)

1. Mayurasana (Peacock Pose)

Mayurasana is a very good arm balancing posture. First, walk on your wrist because the pressure comes on your wrist. Now learn step by step that how to make your wrist flexible and prepared for Mayurasana posture.

Steps of doing Mayurasana-

First, do warm up- First, you just need to place both arms in front of you in the beginning. Then turn your palm, fold it for a while and make a pressure.

Try to keep your arms straight. Change another palm and do the same as before with your palm. And do again and again.

The main reason for doing this warm-up that the blood circulation increase in the entire area. And your wrist becomes flexible. You can rotate your hands before starting the Mayurasana posture. Now you can start practicing Mayurasana pose.

• First, place your palms revert on the floor. Make sure your fingers are wide enough to make a balance.
• Now you get to dig in your elbow into your belly just right above the hip bone.
• For the easy pose, you can place your head while balancing on your arms.
• Now extend your legs and lift the chin up. Do not try to make haste of lifting your legs frequently.
• Meanwhile, you push yourself forward. Now try to wave your legs in an upward direction.
• As you have done, come down.

Precautions-

• If one of you suffering from a hernia, ulcer, high blood pressure, or any kind of heart disease should avoid it.
• Especially women who are pregnant and in their menstruation period should have also avoid Mayurasana.

• Mayurasana tones up your entire digestive system and gives your abdomen a massage.
• It also increases the production of toxins which happens in your small intestine.
• Mayurasana makes your shoulder and arms muscles strong.
• This poses also known as the detox pose.

2) Ardha-Matsyendrasana (Sitting Half Spinal Twist Pose)

Ardha- Matsyendrasana yoga asana is a wonderful posture to strengthen out of all abdomen cavity that makes your digestive system strong.

Steps of doing Ardha-Matsyendrasana

First, do warm up- Sit in a Sukhasan easy posture. If you can get your foot underneath the other knee (your right foot under the left knee vice versa). You can sit on a folded blanket or pillow to get some elevation to your hip, knees and your thighs will be more relaxed.

Now gently put your hands on your knees, inhale stretch up your head and exhale stretch down. Look towards the left side then another side. Stop at the point where you are comfortable. Now you can start practicing Ardha-Matsyendrasana pose.

• First, you come in Dandasana, then you can bend your left leg near your hips.
• Move your right leg over left leg and put them crossed. Make sure your both hips are comfortable on the ground.
• Keep your spine straight.
• Inhale and take support from the right hand to the back. Make sure you are not putting weight backward. Your backbone should remain straight.
• Now you have to bend the sideways. Make sure your abdomen is engaged with your thighs. You are pressing your internal vital organs and you are bending on one side.
• Then hold your ankle if your body allows you. And look back.
• Once you feel complete slowly come back.
• Repeat the same posture by another side.

Precaution-

• If you have any injury or pain along your back and neck, then please do this asana under the guidance or supervision.
• If you are suffering from a hernia and major spinal issues, then don’t try it.

Benefits-

• Ardha-Matsyendrasana helps to lengthen your spine.
• Twisting, toxins, and squeezing internally activate the digestive fire of the stomach.
• It activates the liver, kidney.
• If you do it regularly you will feel the freedom in your upper body.
• This asana is good for a diabetic person.
• You get more mobility in your spine.
• This asana can correct organ reproductive issues.

3- Halasana (Plough Pose)

Halsana pose helps you in several ways whether it is improving your digestive system and reducing stress.

Steps of doing Halasana

First, do warm up- You can take the help of a wall for warm up first. Go close to the wall and raise your leg up and attach it to the wall. Now if you are comfortable, try lifting your hips slowly with the help of your hands. And try to lift your hips as much as you can. Now you can start practicing Halasana pose.

• Sit down in the lotus position
• Blink your eyes and inhale deeply.
• Lie down on your back with your hands straight on the ground and palms down.
• Now raise both your legs straighter, keeping them straight.
• Now take your legs behind your head.
• Keep your legs off the ground. Make sure that only your toes touch the ground.
• Rest your weight on the shoulder.
• Hold in this position.
• Now come back to your previous position. And repeat the steps.

Precautions-

• If you have back and neck issues, then avoid doing this asana.
• People suffering from depression and vertigo also take care of.
• Especially women should avoid those who are Pregnant and in their menstruation.

Benefits-

• The first, most important benefit of Halasana is that it helps you improved digestion.
• Gives you a good appetite.
• Helps you to weight loss.
• Strengthening the abdomen muscles.
• Good for diabetic people.
• It helps to make spinal cord muscles flexible.
• For women, the symptoms of menopause can cure the same.
• And every yoga asana helps to reduce the stress level.

4) Pawanmuktasana Pose(Wind-Relieving Pose)

Pavanmuktasana, as the name suggests, this Asana helps in releasing the unwanted gas/wind accumulated in the abdomen. It massages the abdomen and improves digestion. Pawanmuktasana has long term benefits on the entire body.

Steps of doing Pawanmuktasana Pose

First, do warm up- Before practicing steps, do warm up to make your body comfortable to the Pawanmuktasana posture. You can shake well both your arms and legs. So you do not feel any type of strain in your body. Now you can start practicing Pawanmuktasana pose.

• Lie down and make like a sleeping posture that should be straight.
• Make your feet are together and your arm beside your body.
• Now take a deep breath in and out and keep your muscle relax.
• Now bend your right leg and catch your knee by interlock your fingers.
• After this, bring your right knee towards your chest.
• Press your thigh on your abdomen.
• Breathe in again and exhale.
• Lift your head and chest, and try to touch your forehead and chin on your right knee.
• Try to hold this posture and breathing.
• As you exhale, come down to the ground, relax.
• Repeat this pose with the left leg.
• And finally along with both legs.

Precautions-

• Heart problems,
• Hernia,
• Neck and back problems,
• Slipped disc and sciatica;
• Or high blood pressure.

Benefits-

• This form of yoga for gas and bloating is extremely beneficial for those who suffer from this uncomfortable feeling.
• The Pawanmuktasana (Gas release pose) massages the organs of the abdomen and also eases tension that occurs in the area of the belly and lowers back.
• Strengthening the muscles of the lower back.
• It strengthens the legs and hips.
• It improves blood circulation in the legs.
• It helps to get relief from varicose veins, digestive problems, diabetes, gastric problems.

5) Baddha Konasana (Butterfly Pose)

Baddha konasana is just a fantastic pose for a number of reasons but primarily on a muscular level stretch your thigh, and abdomen muscle. Acts as massage into your abdomen.

Steps of doing Baddha Konasana Pose

First, do warm up- Shake your legs enough before doing Baddha Konasana. So you do not get into trouble while practicing this asana. Now you can start practicing Baddha Konasana Pose.

• For Baddha Konasana, keep your legs stretch out, keep in flex, and parallel.
• Drag right leg on the same line towards the pelvis.
• Same drag left leg on the same line towards the pelvis by joining both feet’s sole together.
• Then take both hands behind you with your finger pointing away from you.
• Bring them as close to the body as possible.
• Now push into your palms, roll your shoulder back, your chest is open, your knees automatically come down.
• Here your spine lengthens, you feel a deep stretch in an inner thigh muscle and groin area.
• Same time breathe deeply. While inhaling relax your inner thigh muscle.
• Then hold for 10 breaths.
• Release arm and slowly stretch one leg out and the other leg out.

Precautions-

• People avoid this asana with knees injury and weak hip muscles.
• The lower back sacrum or pain in their sacrum should avoid this pose.

Benefits-

• Baddha Konasana acts as therapy to boost fertility.
• The asana is especially recommended for those suffering from urinary disorders and bloating bowel (constipation).
• This stimulates blood supply of abdomen, pelvis, and back.