Last Updated on April 26, 2024 by Neelam Singh
Yoga for constipation provides a safe, all-natural way to ease pain and support healthy digestion. In addition to being a sign of excellent health, a regular bowel movement is necessary for the best possible digestive functioning. But due to fast lifestyles, a good number of the masses is having trouble for regular bowel motions. This can be uncomfortable and even be hazardous in terms of health. Thankfully, yoga offers a holistic plan for treating constipation along with other issues. It helps when one wants to attempt natural remedies along with a gastroenterologist’s consultation.
Swati Ramola, Yoga Instructor and Therapist says, “Beyond its well-known ability to tone muscles, yoga poses focus on certain muscle groups. They provide a host of other health advantages, such as the easing of intestinal problems. Yoga is not only about physical activity but a balance of physical, spiritual, and mental levels of the body. Yoga includes some breathing practices, asanas, bandhas, mudra, shuddhikriya, aahar vihaar, and meditation.” After talking to Swati, we have come up with following five yoga asanas for constipation:
Pawanmuktasana: The Gas Relieving Pose
Pawanmuktasana is also widely known as the Gas Relieving Pose. It holds promise for individuals struggling with constipation and other digestive disorders. This pose helps in the removal of intestinal flatus, providing relief from flatulence and boosting overall digestive health. It releases the gas and takes away the discomfort you feel during constipation. Adding this asana in yoga routine improves your digestion and eventually kicks the pain and discomfort away.
- Lie on your back.
- Hug the legs into the chest.
Vajrasana: The Adamant Pose
Vajrasana is an exercise to relieve constipation immediately. This sitting position improves blood circulation to the abdomen area, which promotes better digestion in addition to correcting postural abnormalities. Yoga experts highly recommend Vajrasana to people who suffer from constipation. It strengthens the digestive system and encourages regular bowel movements. People can benefit from the digestive properties of Vajrasana. They can also develop mindfulness through focused breathing by bending over and resting on their heels with their thighs on the calf muscles.
- Start by kneeling down.
- Stretch your lower legs backward.
- Keep them together.
- Lower your body such that you rest on your heels and thighs on the calf muscles.
- Straighten your gaze and concentrate on your breathing.
Malasana: The Squat Pose
Yoga for constipation and gas includes the Squat Pose, or Malasana, which is a dynamic way to improve digestive health and ease constipation. This pose helps to stimulate the function of the colon. It also helps in elimination by placing mild pressure on the abdominal muscles while squatting. Malasana is a flexible addition to any yoga practice, as it also enhances circulation, balance, and attention. Whether you want to improve pelvic circulation or relieve constipation, Malasana provides a multipurpose approach based on traditional yoga concepts.
- Stand on the mat with your feet wide apart.
- Bend your knees and lower your butt to come into a squat position.
- Likewise, bend your elbows to bring the palms together and take your arms inside your knees to press your elbows against your inner knees.
- Keep your spine neutral, neck straight and shoulders relaxed.
- Stay in this pose for 4-5 breaths and then relax.
Bhujangasana: The Cobra Pose
The Cobra Pose, or Bhujangasana, is a powerful ally for improving digestive health and relieving constipation. This position promotes good digestion and hunger regulation. It strengthens the abdominal muscles and boosts the function of the digestive tract. Bhujangasana generates a stronger link to digestive health and general vitality.
- Lie on your stomach.
- Supporting their head and trunk with their palms.
- Gently arching their backs.
Dhanurasana: The Bow Pose
The Bow Pose, also known as Dhanurasana, provides a profound stretch to the abdominal organs. It eases the body’s pain and encourages easy digestion. Forming a bow, people work the entire abdomen area, energizing the digestive system and encouraging regular bowel movements. This is a deep stretch that helps to reenergize the digestive tract. To get the most out of Dhanurasana without straining yourself, practice with caution and awareness. Make sure your movements remain steady and gentle.
- Lie on the stomach.
- Raise your legs and upper body while gripping your ankles.
Working on yoga asanas in your daily routine allows a holistic method of relieving from constipation and enhancing digestive health. Understandably so, every pose has specific merit for digestive health, ranging from the dynamic stretch of Dhanurasana to the gentle embrace of Pawanmuktasana. It promotes overall vitality by practicing mindfulness of breath, body, and movement. Adopt these yoga positions as partners on your path to digestive health. With yoga for constipation relief, free yourself from worry.
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