Yoga for Constipation: 10 Effective Poses for Quick Relief

A major segment of the youth population is inclined towards the consumption of junk foods. An unhealthy, fast-paced lifestyle has deteriorated the health condition of folks. Lifestyle-related health issues such as constipation, hyperacidity, GERD, bloating, etc., are because of poor dietary choices and lack of balance in eating habits. Yoga for constipation is considered highly effective. Along with medications and over-the-counter treatments, Yoga has also established its place in the heart of people due to effective results without causing any side effects.

Benefits of Yoga

When the word Yoga comes across your mind, the first thing that strikes your brain is deep stretches and exercise. But this ancient art is much more than that. The benefits of Yoga will provide relief from head to toe. Besides this, conditions such as depression, inflammation that may lead to heart failure, high BP, joint pain, etc., can be treated with suitable Yoga measures.

The benefits of Yoga are mentioned below- 

• It is helpful in alleviating the symptoms of Arthritis.
• Your mental health will witness a significant improvement, and you will be filled with positive energy.
• It plays a vital role in enhancing blood circulation.
• It provides relief from chronic stress^[1].
• It clears away the cloud of fatigue and laziness.
• Yoga promotes sound sleep and rejuvenates your mind and body- simple as that!
• It makes you flexible and brings improvement in your posture.
• It is beneficial in preventing back pain.
• It acts as an effective measure in the prevention of depression.
• It keeps constipation & hyperacidity at bay.
• It aids in improving gut functioning.

Poor diet, frequent travelling habits, and stress can make you feel a little blocked up. So, if you want to say goodbye to constipation, you must try certain yoga poses that can extend gentle therapy to your digestive tract and provide quick results against constipation. Through this informative write-up, you will learn about 10 effective poses pertaining to Yoga for Constipation treatment and relief.

10 Magical Poses: Yoga for Constipation Relief

As you’ve learnt about the benefits of Yoga for Constipation in the above-mentioned part of the write-up, we are now going to shed light on effective & magical poses of Yoga for constipation relief- 

Cobra Pose (Bhujangasana)

It’s a significant part of sun salutations as well as vinyasa flows. There is no need for twisting in this effective style of Yoga for constipation relief. Through this pose, pressure is exerted on the abdomen.

How to do Cobra Pose?  

• Lie flat on the stomach base.
• In this pose, your toes must be pointed out.
• Place your palms on the floor.
• After that, you need to involve your abdominal muscles & legs.
• Give a slight lift to your head.
• Curl the neck backward in a gentle way.
• Press the palms with pressure and lift up your shoulders & upper part of the body.
• Hold for 30 seconds.
• After that, release the body back to the floor.

The Bow Pose (Dhanurasana)

Dhanurasana, the name itself suggests that in this pose, the body acquires the shape of a bow. Dhanu stands for bow, while Asana stands for pose or posture. This significant pose of Yoga for constipation maintains the posture of the body and provides strength to the abdominal muscles. People facing gastric disorders and digestion-related problems must practice it.

How to Practice the Bow Pose?

• Lie on your tummy.
• Bend the knees.
• After that, reach the arms back.
• In this step, try to clasp the ankles if it helps you stay in a better state.
• After that, let your chest leave the floor.
• Try to elevate your thighs & upper body parts off the floor by utilizing the tension between the legs & arms.
• Keep breathing.
• Hold for a few seconds, and then release.

Supine Spinal Twist (Supta Matsyendrasana)

This gentle twist pose is highly effective against constipation. It ensures a smooth and consistent flow of blood to your gut. By performing this pose, waste and toxic materials can be eliminated from the body.

How to do Supine Spinal Twist?

• Lie on your back.
• Move and bring your legs close to your chest.
• After that, extend your left leg out.
• Keep the shoulders flat.
• Let the bent leg move over the other leg.
• Focus toward the right.
• Hold the pose.
• Practice the same on the opposite side.

Plow Pose (Halasana)

It’s one of the classic yoga asanas for constipation relief. Hala stands for the plough, while Asana stands for the pose. As the final position of the body resembles the shape of a farming tool (Indian plough) at the time of practising this pose, it has got its name. It is beneficial for those who are battling against constipation and digestion-related ailments. Besides this, it keeps the spine youthful as well as healthy. It reenergizes the body and maintains posture.

How to Practice Halasana?

• Lie on your back.
• Let your arms rest on the floor.
• Inhale & provide elevation to the leg by 90 degrees.
• During exhaling, push your legs behind the head.
• Bridge the gap between shoulders & elbow.
• Stick to the same pose for 20 minutes.
• Exhale and get back to the initial pose.

Wind Relieving Pose (Pawanmuktasana)

It is a powerful wind-liberating yoga pose that improves the digestion process and aids in releasing gas. Consistent practice of this Yoga for constipation will turn out to be effective. Excess air trapped in the belly is released.

How to do Pawanmuktasana?

• Firstly, you need to lie flat on your back.
• Keep your feet together.
• Your arms must be placed beside your body.
• Proceed ahead with taking a deep breath.
• Bring your knees in the direction of your chest while exhaling.
• Make pressure on your abdomen by using your thighs.
• Place your hands around your legs.
• It should look as if you are hugging your knees.
• After that, bend your neck.
• Position your chin on the knees.
• Keep performing the Asana while breathing in a normal way.

Thunderbolt Pose (Vajrasana)

It’s a kneeling Asana in the universe of Yoga that is deemed highly beneficial for constipation patients. The seating position of Lord Gautam Buddha resonates with the posture and style under the Thunderbolt pose. It is also known as the Diamond pose.  

How to Perform Vajrasana Pose?

• Firstly, you can keep a Yoga mat on the floor.
• You need to kneel down first.
• Stretch your lower legs back.
• After that, you need to press the inside of your calves in one line.
• After pressing the calves, place your big toes over one another.
• Let your buttocks align with your heels.
• Position your thighs on top of the calf muscles.
• After that, you need to straighten up and perform deep breathing.
• You can even meditate while performing this pose. Keep your eyes closed.
• Stay in this position for at least five minutes.

This pose is generally performed on a fuller stomach.

Seated Forward Bend Pose (paschimottanasana)

It is a foundational pose that is considered impactful Yoga for constipation relief. It is an iconic forward bend position that alleviates the symptoms of constipation.

How to Perform Paschimottanasana?

• Spread the legs in a relaxed mode.
• Sit on the ground.
• After that, touch the thumbs of the feet by using your hands.
• Then, position your head on the knees.
• After that, raise the head and move back to the initial position.
• Practise this pose 10-15 times per day.

Child’s Pose (Balasana)

It is derived from the blend of two Sanskrit words, i.e., Bala (child) and Asana (Pose). It enhances the process of digestion. This one is a restorative, calming, and therapeutic pose. It is beneficial for constipation patients. It is a tried and tested formula of yoga for constipation.

How to Perform Balasana?

• Get down on your hands as well as knees.
• Use your heels as the base and sit down.
• After that, separate the knees.
• Stretch your arms.
• Let your forehead be in rest mode on the mat.
• Let it relax for around 40 seconds to 1 minute.

Bridge Pose (Setu Bandha Sarvangasana)

This pose has become the centre of attention for fitness freaks due to its wide range of benefits. From preventing arterial blockages to keeping constipation at bay, it’s a must-try Yoga for constipation relief.

How to Practice Bridge Pose?

• Lie on your back.
• After that, bend both knees.
• Position your feet flat on the floor.
• Then, you need to slide the arms adjacent to the body.
• After that, clasp the hands underneath your pelvis.
• Then, place the feet, shoulders, as well as arms towards the floor.
• After that, inhale and elevate the hips as well as the chest.
• Stay in this pose for about 40 seconds to 1 minute and experience the relief.

Peacock Pose (Mayurasana)

This unique pose represents a peacock stand. Even though it is not easy to perform, it is a useful technique against acidity, bloating, and constipation. It is an effective Yoga for constipation and gas.

How to Practice Mayurasana?

• Firstly, kneel on a yoga mat.
• Keep your knees in a wider space.
• Keep your hands on the ground in a gentle manner.
• After that, you need to ensure that your fingers are pointing in the backward direction of the body.
• Bend your elbows.
• After that, tuck your elbows into the abdomen side.
• Stretch your legs and let the body stay in a straight line.
• After that, you need to lift your legs up.
• Then, keep your body parallel to the floor.
• Stay in the same position for around 30 to 40 seconds.

Foods to Eat During Constipation

The foods & drinks to consume during constipation are showcased below- 

• Whole Grains
• Beans
• Legumes
• Broccoli
• Oatmeal
• Figs
• Pears
• Flaxseed
• A2 Gir cow milk
• Berries
• Fennel Tea
• Peppermint Tea
• Nuts
• Papaya
• Bajra

When to Consult a Doctor?

Constipation is a common problem these days among all age groups. By making dietary transformations, an individual can get relief from the symptoms.

You must visit a doctor if you experience-

• Unintended Weight Loss
• Changes in Bowel Habits
• Severe Pain in the Stomach
• Constipation on a persistent basis despite taking medicines and performing Yoga

Visit a doctor before things take a worse turn in the sphere of health.

In a Nutshell 

Yoga is a modern-day solution for a wide range of physical, emotional, and mental issues. Yoga for constipation will help you make your life vibrant and keep your digestion system in a relaxed state. You can try different yoga poses for constipation and boost your well-being. Also, make changes in eating habits and include the above-showcased food items and drinks in your diet plan. To increase your knowledge in the health & wellness domain, keep reading our blogs.

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