yoga for constipation

Constipation is a common problem that can happen at any age. Individuals experiencing this frequently take different sorts of drugs without therapeutic conference, which makes the circumstance increasingly genuine. In such a situation, yoga poses for constipation can be a safe way. Constipation can be killed from the root through yoga.

For this, it is also important to pay attention to balanced eating habits. At the same time, if the problem of constipation becomes severe, then it is necessary to get treatment by a doctor.

Let us first know how yoga is beneficial for constipation.

How is Yoga Beneficial in Constipation?

The problem of constipation comes under Irritable Bowel Syndrome, in which a person’s stool becomes hard and has difficulty in bowel movements.

The important role of yoga can be seen here, as it can work to reduce the risk of irritable bowel syndrome.

According to a scientific study, stress is the most common cause of irritable bowel syndrome.

At the same time, yoga can help in the treatment of irritable bowel syndrome by eliminating stress. Also, yoga can make the bowel movement process easier by improving blood circulation and digesting the digestive tract.

Let us now know about Yoga poses for constipation and their procedure in this section of the article.

Best 9 Yoga Poses for Constipation.

In this part of the article, the complete information about the benefits and the process of doing them are given for constipation.

Here we again make it clear that these yoga asanas can be beneficial only when a balanced and nutritious diet is consumed regularly.

It is difficult to cure constipation and other diseases through Yogasana alone.

1.Pawanmuktasana (Wind Release Pose) for Constipation.

Yoga Poses for Constipation

How is profitable:

Relaxation of constipation can be found through Pawanmuktasan Yoga. Stress is also a common cause of constipation problems as we told you above.

At the same time, doing Pawanmuktasana can help to overcome the problem of stress, which can help in the treatment of constipation.

In addition, this asana also serves to massage the digestive system, which can ease bowel movements.

Below we are explaining how this process of yoga poses for constipation is done.

How to do:

  • Lay a yoga mat on a flat spot and lie on your back. Keep in mind that your hands should be close to the body.
  • Take a deep breath and bend the right leg from the knee.
  • Now hold the knee with both your hands and try to attach it to the chest.
  • Now exhale, raise the head and try to touch the nose with the knee.
  • Stay in this state for a few seconds. During this, keep breathing normally.
  • Now while exhaling, bring your feet and head to the initial state.
  • After the process of the right leg is completed, now repeat the same process with the left leg.
  • After this, do this process by taking both feet together.
  • Four to five cycles of this asana can be done at one time.

Precautions:

  • Avoid doing this yoga in the event of back pain and back injury.
  • Do not do this Yogasana after meals

2.Parivrtta Trikonasana(Revolved Triangle Pose) for Constipation.

Yoga Poses for Constipation

How is profitable:

This asana is named after the word “triangle”. In the posture of the posture, your body is in the form of a triangle, hence this posture is named Trigonasana.

And the circumcision means “turned or folded”, which gives the full name of this asana.

The trikonasana is one of the easy standing postures. By doing circumcision trikonasana, relief from back pain is provided.

By this asana, the stomach organs are stimulated due to which the digestion improves.

How to do:

  • Stand in Tadasana. Breathe in and open your legs 3 to 3.5 feet.
  • Bend your left foot 45 to 60 degrees inward, and right foot in 90 degrees outside.
  • Align the right heel with the left heel.
  • Gently bend your torso to 90 degrees to the right. After doing this, tilt the torso forward.
  • Make sure that you bend from the hip joint and not from the back.
  • Now while breathing in, take the left hand from the front and rest the ground on the outer side of the right paw.
  • If this is not possible for you, then place the claws near the heel.
  • Then lift the right hand upwards and turn the neck to the right and look at the right hand.
  • Overall, breathe in five times and exhale so that you can remain in the posture for 30 to 60 seconds.
  • Gradually as your body starts increasing strength and flexibility, you can increase the time – do not exceed 90 seconds.
  • When after breathing 5 times you can come out easily.
  • To get out of the posture, straighten the head, lower the right hand, lift the left hand, and then lift the torso, straighten the torso and bring the legs back in. Do the best in Tadasana.
  • After doing it on the right side, do all these steps also on the left side.

Precautions:

  • Do not perform circumcision trikonasana if you have back or spinal injury.
  • Perform this mudra only with the supervision of an experienced teacher.
  • Those who have diarrhea, headache, or low blood pressure, do not perform circumcision trikonasana.
  • If you have any heart problems, practice by touching the wall. Keep your upper hand upright and place it on the hip.
  • If you are complaining of high BP, then instead of lifting your head upwards in the last posture, keep it down so that your vision is on your toes.
  • If you have a pain in your neck, keep your head upright instead of lifting your head upward in the last posture so that your neck is not stressed (take care not to look down also).
  • Do not push beyond your physical capacity.

3.Savasana (Corpse Pose) for Constipation.

Yoga poses for constipation

How is profitable:

Shavasana is yoga. It is made up of the sum of two words, corpse + asana = corpse posture or embalming.

Wherein the body = posture and posture = position, while doing this asana, the position of the person’s body becomes like a dead body.

This asana is used to end priority: Yogasatra. That is why it is called Shavasan Yoga.

And this yoga is done on the back. This asana is very beneficial for the patients of sugar.

Diabetes or diabetes is called metabolic disease in which the amount of sugar (blood sugar) in the person’s blood becomes more than necessary.

Practicing this asana is very important to reduce stress and to get rid of mental stress. Medical science considers the cause of depression as a lack of neurotransmitters like cirrotonin, nor-adrenaline, and dopamine.

How to do:

  • First of all, lay a carpet or mat in a clean and well-ventilated place and lie on your back and keep a little distance between your knees.
  • Now keep the paws of both your legs outside and the eddy inwards.
  • Keep both hands at some distance from the body and fingers of both your hands are bent, the neck should be straight.
  • Now close your eyes and leave the part of your toe completely loose.
  • Now put your mind on breathing and through the mind feel that the breath is going in and coming out from both the nostrils.
  •  When the breath goes in, a slight coolness is felt in the front of the nostril and when we exhale, we feel warm.
  • You have to experience this warmth and coolness.

Precautions:

  • Do this yoga always on an empty stomach in the morning.
  • In breathing, the body should not be moved.
  • Should focus.
  • Finally, bring your consciousness towards the body.
  • Eyes should be kept closed.

4.Supta Baddha Konasana(Reclining Bound Angle Pose) for Constipation.

Yoga Poses for Constipation

How is profitable:

This asana can also be found in yoga poses for constipation.

According to the NCBI (National Center for Biotechnology Information), doing the Sapta Baadhkonasana Yoga can help in curing the Irritable Bowel Syndrome.

Which can also show beneficial effects on constipation problems. At the moment, further research is still needed in this regard.

How to do:

  • Lie on the yoga mat in the posture of Shavasana.
  • Lift the back part slightly. For this, you can also keep a thin pillow or a thin blanket under your back.
  • Now bend your two legs from the knees and bring the ankles to the ax, connecting the two soles together.
  • Note that the soles of your feet should be adjacent to the ground.
  • Now spread both hands straight towards the back of the head.
  • Try to keep the ankles as close to the middle of both hips as possible.
  • Remain in this posture for a few seconds and breathe normally.
  • Now slowly return to your initial state.
  • This asana can be done three to five times.

Precautions:

  • Do not do it if you have pain in thighs and knees.
  • Do not do this yoga if there is a problem with the spine.

Also,Read: 13 Miraculous Health Benefits of Pranayama

5.Halasana(Plough Pose) for Constipation.

Yoga Poses for Constipation

How is profitable:

The halasan benefits can also be seen in relieving constipation.

Halasana was also involved with several yoga asanas in scientific research conducted on problems related to the stomach and digestive system.

Also,read: Halasana (plow pose) steps,precautions and benefits.

This research has shown that this asana can show positive effects on the digestive system, blood circulation and the amount of oxygen in the body.

Also, it can ease the bowel movement process, which can relieve constipation.

How to do:

  • First of all, lie on your back on the yoga mat.
  • Keep hands close to the body.
  • Now while breathing, slowly raise your feet up to a 90-degree angle.
  • Then while exhaling, try to touch the feet with the ground while bringing the feet towards the head.
  • In this posture, the person’s body looks like a plow plowed in the field.
  • Stay in this posture for a few seconds and keep breathing normally.
  • Then take a breath and slowly return to normal.
  • Thus a cycle will be completed.
  • After resting for a while then repeat this process.
  • It can be done 4-5 cycles.

Precautions:

  • Do not do this yoga in pregnancy.
  • People suffering from problems like high blood pressure and dizziness should not do this yoga.
  • People suffering from spine-related disease or cervical should also stay away from this asana.

6.Ardha Matsyendrasana(Half Spinal Twist Pose) for Constipation.

Yoga Poses for Constipation

How is profitable:

Ardhamatsyendrasana can also help in the treatment of constipation.

As we told you above, the constipation problem can also be caused by stress. Apart from this, this yoga also works as a massage for the digestive system, which can relieve constipation problems.

The process of performing this asana in order of yoga poses for constipation is explained below.

How to do:

  • First of all, spread yoga mats and sit with the posture of Dandasana spread out.
  • Keep neck and spine straight.
  • Now bend the right leg from the knee to the top of the left leg and place it next to the knee of the left leg.
  • Then bend the left foot from the knee and place the left heel under the right ax.
  • Now keep the left hand above the right knee and keep it near the thigh and try to hold the ankle of the right foot with the left hand.
  • Then turn your head to the right and look back. During this, keep the spine straight.
  • Remain in this position for a few seconds and breathe at normal speed.
  • Then slowly return to normal.
  • Now do this process from the other side as well.
  • This asana can be done three to five times.

Precautions:

  • Do not do this yoga when you have an abdominal operation.
  • Avoid doing this yoga even during pregnancy.

7.Mayurasana(Peacock Pose) for Constipation.

Mayurasana( Peacock Pose ) for constipation.

How is profitable:

The word ‘Mayur’ is derived from the Sanskrit language, which means peacock.

It is known in English as Peacock. This yoga asana is similar to the physical structure of some peacocks. In Mayurassan the whole body weight is concentrated on the hands.

This asana affects the function of the abdominal organs, which helps in the treatment of many stomach related problems.

It can be believed that it can relieve constipation by relieving digestive problems.

How to do:

  • Sit on your knees by laying yoga mats.
  • Now place your palms on the ground. Note that the direction of the fingers of the hands will be towards your feet.
  • Now make a space between the two knees and join the ankles together.
  • Then while exhaling, bend forward and bend your hands with elbows and try to keep your stomach on the elbows.
  • Try to keep both elbows near the navel.
  • Now tilt the body forward and slowly try to bring the full weight of the body on both your hands.
  • Now straighten your legs backward.
  • In this situation, the weight of your body will be on your hands and your feet will also remain in the air.
  • Only your palms will stick to the ground.
  • Now stay in this posture for a few seconds.
  • Then, with your knees on the ground, come back to normal.
  • This yoga asana can be done about 3-4 times.

Precautions:

  • If you have never done this yoga practice before, then practice it under the supervision of a yoga instructor.
  • Do not do this yoga during pregnancy at all.
  • Do not perform this asana even in the event of pain in the shoulder and elbow.

8.Balasana (Child’s Pose) for Constipation.

Balasana (Child's Pose) for constipation.

How is profitable:

Balasana is also known as Child Pose. A scientific study was done by adopting several yoga procedures for many stomach related problems.

Balasan was also included in this. This yoga asana can massage and stretch the organs connected to the digestive system.

Also, it can work to relieve stomach problems, such as abdominal pain, gas, and indigestion as well as constipation.

How to do:

  • First of all, lay a yoga mat in a flat place and sit in Vajrasana.
  • Now while breathing, raise your hands upwards. Then while exhaling, bend forward and try to attach the forehead to the ground.
  • Now keep both your hands and elbows comfortably on the ground.
  • Stay in this posture for a few seconds and keep breathing normally.
  • Now slowly get back to the initial stage.
  • This yoga can be done about 3-5 times.

Precautions:

  • Do not do this yoga if you have a stomach operation.
  • Pregnant women should also stay away from doing this yoga.
  • Do not do this yoga after eating food.

9.Supta Matsyendrasana (Cross Twist Pose) for Constipation.

Supta Matsyendrasana (Cross Twist Pose)  for constipation.

How is profitable:

Yoga poses for constipation can also provide relief through sleepy Matsyendrasana.

Performing this asana has effects on the organs of the digestive system, enabling them to function actively.

This can help overcome the problem of constipation. However, there is not enough scientific evidence available on this yet.

Therefore, before doing this asana for constipation, consult a doctor and a yoga expert.

How to do:

  • Spread your legs straight and lie on the yoga mat on your back.
  • Now spread both hands away from the body in the direction of the shoulder.
  • Then raise the right leg, bending from the knee, and keep it near the knee of the left leg.
  • After this, place the left hand on the knee of the right leg.
  • Now give pressure on the right knee with the left hand and try to touch it from the ground.
  • Also, turn the head to the right and look towards the fingers of the right hand.
  • Keep breathing normally and remain in this posture for a few seconds.
  • Now do this process from the other side also.
  • This yoga asana can be done about three to five times.

Precautions:

  • People suffering from back pain should avoid doing this yoga.
  • Ignore this yoga even during pregnancy.

Conclusion

In this article, you have learned how yoga poses for constipation. If you do yoga regularly, the problem of constipation can be eradicated from the root.

At the same time, if the problem is serious, then the doctor’s advice must be taken.

You can contact us through the comment box below to know about any other specific yoga asana related to constipation with scientific evidence.

We will try to answer with concrete facts.