Constipation is a very common problem among the people throughout the world. It is mainly due to unhealthy lifestyles and foods. At least 1 in every 5 person comes up with the problem of being constipated. In this article, we will discuss about the best yoga poses for constipation.
It refers to having infrequent core/bowel movements that are hard to pass.
It might be very uncomfortable sometimes but can be resolve by changes in lifestyle and some home remedies. Constipation is the most common digestive problems in the United States which is affecting around more than 2.3 million people.
Sometimes, constipation also results from a blockage in your large intestine leads to urgent medical attention.
In this article, we will cover the main causes of constipation and how to prevent it very easily using some yoga exercises.
Causes of Constipation
A person may be constipated for many reasons. Constipation may occur due to more than one cause at a time. Following are the causes of constipation which includes:
The most important factor of being constipated is lack of water intake. It is said that a person should at least consume 6 liters of water daily. Drinking plenty of water not only prevents constipation but also gives some other health benefits too. Dehydration leads to the food that we consumed gets soaked up and hence makes it very difficult to pass.
2. Low Fiber Diet
Another main cause of constipation is having a low fiber diet. It’s a second most important thing after staying hydrated to prevent this issue. Fiber is one of the essential nutrition that one should add on in their diet. Fiber regulates the core/bowel movements and makes the stool soft and feasible to pass. It is very effective if it’s consumed well with being hydrated.
[i] Low Fiber Diet Includes:
- Dairy Products
- Processed foods
- Meat, chicken, fish
[ii] High Fiber Food Includes:
- Every plant based food. Some of these are:
- Soya Beans
- Dal, Lentils, Legumes
3. Lack of Exercise
The problem also arises due to not being active enough. One should have to do a little bit of exercise in the morning in order to ease constipation. Exercising regulates bowels movements and hence makes it easier for stool to excrete.
4. Delaying the Urge
One should not delay the urge to go. It’s one of the big reason people endure from being constipated. Delaying the bowels movements makes the stool hard and difficult to pass. So, one should not refrain himself and go to the washroom as soon they feel the urge.
Medications do have its good side but some drawbacks as well. Some medications contain loads of harsh and heavy material and chemicals which is actually not good for our digestive system. These medications make our food intake not so feasible to get excreted.
Symptoms of Constipation
The signs and symptoms of constipation include:
- Feeling Bloated
- Pain or Swollen Abdomen
- Not feeling an urge from quite a long time
- Having hard and lumpy stool
- Straining to excrete
- Having a sort of feeling that anal region isn’t empty
- Need help such as using your hand to press abdomen
- Using finger to remove hard stool from rectum
Why Yoga for Constipation?
Yoga as we all know is originated from India. Yoga means Union, that is, to get our higher self into reality. There is no such illness and insecurities that cannot get cured by yoga. Many Guru’s and Yogi’s have had implemented to yoga to gain higher consciousness and simply to get enlightened.
Yoga has many health benefits that we could ever think of. One can actually cure various other problems like sinus, migraine, even cancer and of course constipation. Yoga can ease the pain and discomfort in digestive system and can easily regulate bowel movements. There are many poses and asanas that twist our digestive regions and regulate the movements within.
Doing Yoga regularly will elevate oneself and will also give various health benefits to cure major and minor ailments. There are lots of poses in yoga which can easily make you get rid of constipation.
10 Best Yoga Poses for Constipation
Following are the best yoga poses for constipation to perform:
1. Vajrasana [The Adamant Pose]
It is believed to make the posture erect thus strengthening the spine. Performing this asana regularly would tone the thighs, calves, ankles and knees.
- Using a yoga mat for comfort start kneeling on the floor.
- Pull your knees and ankles together. Point your feet in line with your legs.
- While sitting, make sure that the bottoms of your feet face upward.
- Exhale as you sit back on your legs, your buttocks will rest on your heels, and thighs will rest on your calves.
- Put your hands on your thighs and adjust your pelvis until you’re comfortable.
- By straightening your spine breathe in and out slowly as you position yourself to sit up straight.
- Use your head to pull your body upward and press your tailbone toward the floor.
- Straighten your head to look forward
- Make sure that you keep your chin parallel to the floor.
- Position your hands palms down on your thighs with your arms relaxed.
- It is very helpful in regulating the blood flow and is also a good remedy for indigestion
- It can also cure sciatica and provides relief from urinary problems
- It increases the flexibility of the lower limbs which makes them more elastic
- It calms the mind and nerves and creates a state of self awareness
- It makes you thoughtful and builds confidence
2. Parivritta Utkatasana [Chair Twist Pose]
- Make a slight chair pose and bring your head a bit forward
- Sink your thighs, hips and tilt your pelvic forward
- Fold your hands and bring to heart center
- Inhale and exhale and bring your right elbow to outside of your left knee
- Keep your left arm pointing up
- keep the bend of the knee intact
- It is very good in balancing the coordination and metabolism
- It can improve several internal organs like kidney, liver and stomach
- It builds a supportive posture and strengthens thighs, buttocks and hips
- Practicing it regularly can assist in building endurance and confidence level
- It is used for treating heart patients, diabetic patients and people suffering from flat feet
- It is extremely effective in shaping the leg muscles
3. Halasana [Plough/Plow Pose]
This pose calms and relaxes the nerves, brain, and heart, it is carried out near the end of a yoga class.
- One of the best positions for constipation
- First sleep straight on your back
- Now, exhale and lift both the legs together, keeping them straight gradually
- Lift up to 30 degree and then 60 and then make 90 degrees
- You may take help of your hand to straighten the leg in the air
- Again, bend further towards the head gradually and make the toe touch the ground
- It rejuvenates the brain thereby reducing stress and fatigue
- It enhances the abdominal organs along with the thyroid gland
- It is believed to expand the shoulders, calves and spine
- Performing it regularly will definitely help in relieving the symptoms of menopause
- It is sanative for backache, headache, infertility, insomnia, sinusitis and diabetes
4. Balasana [Child’s Pose]
- Draw your knees as wide as your yoga mat or spread them around 1 foot in a seated posture
- Bring your right arm and left arm in front of you and your belly between your thigh gap
- Make your forehead touch the mat and then breathe
- It is believed to be a remedy for stress and anxiety as well
- It relieves neck pain and lower back pain too
- It expands the muscles and ligaments of the knee making it stronger and fitter
- It keeps the body organs supple and increases their flexibility
- It maintain a good blood circulation and facilitates the feelings of refreshment and calmness
- Performing it significantly will eventually help you get rid of fatigue and dizziness that occurs due to work pressure
5. Sarvangasana [Shoulder Stand Pose]
- The posture is quite similar to Halasana
- You have to lift the legs the same way as it is mentioned for Halsana
- The difference is that, keep it vertical with support of your hand on the back
- The entire body remains established on the shoulder
- It improves various glands of the body like thyroid gland and prostrate gland
- It stimulates abdominal organs and can cure indigestion
- It is believed to aid in serious diseases like asthma, infertility, insomnia and sinusitis
- It shapes the thighs and legs and can even expand the shoulders and necks to make them stronger
- It alleviates stress and mild depression making your mind relax-full and calm
- It can also assist in fighting menstrual discomfort
6. Kapalbhati [Breathing/Exhalation]
It is a common exercise with multiple benefits. If performed correctly, it can eradicate almost all problems and health issues. It can battle stress and anxiety leaving you in peace and tranquillity.
- Sit down in a padmasana position or normal sitting position in which you are comfortable with
- Relax and place your hand on your thighs
- Inhale and exhale rapidly
- Do it around 5 mins to 15 mins ideally
- It improves digestion, circulates blood flow efficiently and boosts immunity making one fit and fine
- It lowers the blood pressure and helps in maintain a correct posture
- It makes one insightful and brings a healthy and joyful lifestyle
7. Dhanurasana [Bow Pose]
It is an effective asana to practice regularly to keep your body toned.
- Sleep from your belly
- Make a bow pose
- Grab your both foot from your hands
- Draw your shin back and breathe for 6-8 times and relax
- It outstretches your abdominal muscles, back, thighs, shoulders, groin and neck
- The bow pose also improves digestion as it massages your liver
- This asana helps effectively in eradicating your belly fat
- It is also effective for asthma and diabetic patients
- It opens up the chest, neck and shoulders toning the leg and arm muscles
- It adds greater flexibility to the back and is a good stress buster
- It relieves menstrual discomfort ,constipation and helps people with renal disorders
8. Matsyansa [Fish Pose]
- Sit down and twist your body to left or right side as per your choice
- To twist, put your right elbow next to left knee and look around your shoulder
- Stay steady and take deep breaths
- It stretches the muscles between your ribs making them more elastic and flexible
- It alleviates all the prevailing tensions and stress and also assists you in getting rid of fatigue and tiredness
- It helps in strengthening your neck, spine and back area
- It is extremely effective in developing a good posture
- People suffering from asthma, bronchitis and other respiratory issues use it as a cure to their problems
- It can be very helpful in maintaining metabolism as well
9. Pavanmuktasana [Gas Release Pose]
- To start off, lay down on the ground keeping the legs straight
- Exhale and squeeze the legs from the knee
- Tie your legs through your hands
- Bring the knees closer to the chest
- Try to touch the knee to your nose (Don’t force)
- It expands the neck, spine and back region
- It helps in enhancing abdominal organs and muscles
- It takes care of internal organs and facilitates the blood circulation as well
- The large intestine releases all the trapped gases and provides a better digestive system
- If practiced significantly, the thigh muscles, hips, legs, bones, and joints get toned in an effective way
- It improves the metabolism and coordination of body and mind
10. Badhakonasana [Butterfly Pose]
- First, sit on the ground keeping your legs straight
- Next, bend the legs from the knee
- Join your feet and clutch them through your hand
- Now, by keeping the back straight, make your legs at this state up and down from your waist
- A good stretch for the inner thighs, groins and ankles
- It assists in intestine and bowel movement and also removes fatigue from long hours of working
- It provides relief from menstrual discomfort and menopause symptoms
- It also helps in smooth delivery if practiced constantly until late pregnancy
After looking at some of the best yoga poses for constipation, we conclude the following things:
- Yoga will definitely help you find some relief from constipation
- Different yoga poses provided here will encourage the digestive tract to pass stool or gas
- Take extra care when performing some of the advanced yoga postures
- Most cases of constipation are mild and easily treated by making some changes in your diet and exercise
- If you’re experiencing chronic constipation, or if you’re worried that your constipation is a sign of something else. It’s very important that you consult to your doctor
Abhishek Sharma is the director and founder of Drill it Down, a platform that helps people to drill down their queries to clarity.
He also have 4+ years of experience in research and content development. He enjoy meeting new people and hearing new perspectives.