Yoga To Prevent Constipation: Here Are Some Yoga Asanas To Practice
Yoga To Prevent Constipation : We all know that yoga has a plethora of health benefits, but did you know it can help prevent constipation too? Yes, the condition in which you have trouble passing tools or have infrequent bowel movements can be relieved with yoga. With the help of these easy stretches, you can stimulate your abdominal organs, relieve gas, promote digestion, and eventually prevent constipation.
Yoga Poses To Relieve Constipation
According to a randomised clinical trial, it was found that people with Irritable Bowel Syndrome (IBS) who practised yoga had reduced gastrointestinal symptoms, which included constipation and diarrhoea.
Pavanamuktasana (Wind-Relieving Pose)
This yoga asana can help stimulate your abdominal organs, relieve gas, and improve bowel movements, which helps in the smooth passage of stool.
- Lie on your back comfortably with your legs extended.
- Breathe evenly as you bend your right knee and bring it to your chest.
- Clasp your hands around your knee.
- Inhale again, and as you exhale, lift your head and chest off the floor and bring your forehead toward your knee.
- Hold the pose for a few breaths, then release and repeat with the left knee.
Balasana (Child’s Pose)
Child’s Pose helps to calm the mind and gently massages the abdominal organs, promoting digestion.
- Start by kneeling on the floor with your big toes touching and your knees kept apart.
- Sit back on your heels and extend your arms forward, bringing your forehead to the mat.
- As you do this, breathe deeply and hold this pose for several breaths.
Marjaryasana-Bitilasana (Cat-Cow Pose)
Cat-Cow pose is one of the most effective poses to relieve constipation. It massages the digestive organs and improves blood flow to the abdominal region.
- For this pose, start on your hands and knees. Now, place your wrists under your shoulders and your knees under your hips.
- Inhale and drop your belly towards the floor, lift your head and tailbone towards the ceiling, and come into Bitilasana (Cow Pose).
- Exhale and arch your spine towards the ceiling, tuck your chin towards your chest, and come into Marjaryasana (Cat Pose).
- Continue flowing between these two positions for several breaths.
Adho Mukha Svanasana (Downward-Facing Dog)
Downward-Facing Dog encourages blood flow to the digestive organs and can help relieve constipation.
- Start with a plank position. Next, push your hips up and back, forming an inverted V shape.
- After this, press your palms into the mat. Make sure you keep your heels grounded.
- Take deep breaths and hold the pose for several breath cycles.
Setu Bandhasana (Bridge Pose)
Bridge Pose stretches the muscles of the abdomen and the pelvic area. It alleviates constipation by stimulating your abdominal organs.
- To start with this asana, start by lying on your back with your knees bent and feet hip-width apart.
- Inhale and lift your hips off the floor while pressing your arms and shoulders into the mat.
- Hold this pose for a few breaths. Now, slowly lower your hips and return to the original position.
Paschimottanasana (Seated Forward Bend)
This pose helps with detoxification by stimulating the digestive system and strengthening the back muscles, and abdominal organs.
- Sit back in a relaxed position with your legs extended in front of you.
- Inhale and lengthen your spine.
- Exhale as you hinge at your hips and reach forward, trying to touch your toes or ankles.
- Hold the stretch for a few breaths.
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