Many of us agonize from the common gastrointestinal disorder– Constipation. Several of us may ignore it as a mild suffering at times but recurrent constipation is the root cause of many medical conditions such as piles, fistula, peptic ulcers, and the most hazardous one being the colon cancer.
Yoga is the natural science that suggests necessary lifestyle measures and a practice of yoga postures to cure the problem of constipation. Movement is crucial for stimulating the bowel movements and to move out the stuck material and waste from the intestines. Yoga postures provide the necessary action, stretching to the digestive tract, and aid in treating the several GI disorders.
For healing the disease of irritable bowel syndrome, a mind-body connection is of prime importance and yoga is the only system that promotes a balanced body, mind, and soul. Yoga is effective in reducing stress, releasing pent-up emotions, and fostering a strong mind-body equanimity.
Here are six yoga postures for constipation that can help to reduce constipation and other digestive issues while making your time more pleasant. Have a look at the steps and benefits of the poses.
1. Standing Forward Fold Pose (Uttanasana): Stand upright on a yoga mat with feet hip-distance apart. With an inhalation, extend your arms up and upon exhalation, hinge forward at the hips to fold in a forward direction. Align the hips over the ankles, relax your neck, and keep your spine straight. Bring your arms towards the floor and place the palms on the calves. Actively press the soles of the feet into the ground and stay in the pose for 30 seconds.
Benefit: The pose compresses the abdominal organs and aids in better digestion. It also reduces the stress that helps in stimulating the abdominal organs.
2. Plow Pose (Halasana): Lay your back on a yoga mat. Keep your legs extended and arms by your side. Inhale, lift the feet off the floor, bend your knees, and bring them closer to your chest. Gently, raise your legs higher and support your lower back with your hands. Keep your legs perpendicular to the floor. Slowly, begin to lower your toes towards your head and place them above and beyond the head. Extend the arms behind along the floor. Hold this pose for 20-30 seconds.
Benefit: A beautiful yoga posture that works great on the digestive system and cures the problem of constipation.
3. Child Pose (Balasana): Start on your fours. Widen your knees few inches apart and rest your posterior on your heels. Lengthen the spine. Exhale, bend forward bringing your chest and heart over the thighs. Wrap the torso between your thighs and locate the forehead on the floor. Stretch your arms back, palms up, and close to the hips. Hold this pose for 60 seconds.
Benefit: A resting pose that balances the body-mind and treats the Irritable bowel system disorder.
4. Peacock Pose (Mayurasana): Kneel on a yoga mat with slightly wider knees. Place the hands in front of you on the ground with fingers pointing towards your body. Make sure that the elbows are bent and tucked into the abdomen. Stretch your legs one at a time behind such that your body comes in a straight line from head to toe. Lift the legs up and keep your body parallel to the floor. Hold this pose for 30 seconds.
Benefit: An effective yoga posture for the diverse intestinal problems. Practice regularly for a healthy digestive system.
5. Wind Relieving Pose ( Pawanmuktasana): Lie in a supine position. Bend your right knee and pull it closer to your chest with hands firmly clasped around it. Release the leg back on the floor. Now fold the left knee, interlock your fingers around it, raise it towards your heart and release the back. Repeat this movement for 10-20 breaths.
Benefit: The pose stimulates the stomach, small intestines, and transverse colon. It activates the bowel system and eases constipation.
6. Bound Angle Pose (Baddha Konasana): Sit straight on the floor. Stretch your legs in front. Bend the knees and bring the heels towards the pelvis. Soles of the feet should be together. Grab both the feet with your hands and take deep breaths. You can flip the legs up and down like wings of the butterfly if you wish. Hold this pose for 30-60 seconds.
Benefit: A powerful yoga asana for healthy intestines and bowel system.
Make these yoga poses for constipation your regular friend and say hello to proper bowel movements and healthy digestion.
To know about these wonderful asanas in further detail, explore our Yoga Teacher Training In India.