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Constipation is one of the least talked about health issue despite the fact that it can be very unhealthy and for some people a life altering problem. Constipation refers to the condition of inability to have regular bowel movements. It means having fewer stools, which are hard and difficult to pass. This can lead to a lot of other string of side effects and problems in your body. A lot of people shy away from talking about constipation, and hence, their queries are left mostly unanswered. For those of our readers, here is a completely honest post about constipation and how to use one of the most natural ways of treating it, through yoga.
Today will tell you a list of asanas to treat constipation and the best yoga poses for constipation relief. Read on to find out more.
What is Constipation?
In simple language, constipation refers to irregular bowel movements. People who experience problem passing stools are said to have constipation. In some cases, it can be extremely chronic and lead to other pelvic diseases like hemorrhoids etc. Common symptoms of having constipation is the bloated stomach, inability to pass stools every day, frequent acidity throughout the day and headaches.
Constipation can be attributed to a lot of health and Lifestyle habits of the people today. while some people may have constipation due to consuming less and less water while for others it may went towards underlying digestive issues.
What Causes Constipation?
Constipation is caused due to where is a reason and it depends from person to person what might affect who. Here are some of the most common causes of constipation.
1. Lifestyle Habits
Lifestyle habits like having no proper sleep, continuous alcoholism, a sedentary Lifestyle with very less exercise or workout and lack of hydration in your body due to consuming less water. Lesser water makes your stools harder and hence difficult to pass making you constipated.
2. Dietary Habits
Dietary habits such as consuming too much of junk food, foods high in fat and sugar content, consuming lesser green leafy vegetables and foods rich in fibre and consuming too much caffeine can all need to constipation in your body.
3. Side Effects of Some Medication
A lot of prescribed medications also have a side effect on your body, constipation is one of the most common ones. Common medications like Diuretics, antacids antidepressants and medication for blood pressure can also have constipation as a major side effect.
4. Other Health Conditions
A lot of other health conditions can also have constipation as a complementing side effect. health conditions that can cause constipation are Parkinson’s disease, stroke, diabetes, lupus, and pregnancy.
How Does Yoga Help To Treat Constipation?
Yoga is an all encompassing natural treatment for most of the body ailments, constipation also being one of them. Practicing yoga in the great your body and the core. It influxes a good amount of oxygen in your system and increases your blood flow to all the body parts and organs. If you perform proper Yoga positions to relieve constipation, it will increase the movement in your pelvic area and reduce the bloating of your body naturally.
If you have mild constipation, just use these simple Yoga Poses for constipation and you will never have to face constipation again
Best Yoga Asanas to Treat Constipation:
1. Pawanmuktasana
Also called as the wind release pose, this yoga pose is perfect for someone suffering with constipation. Include this in your everyday exercise routine and you will release your body of all the face bloating and gases.
How to Do:
- Lie down on your back with both your legs stretched straight.
- Slowly bring your nice up till your chest and hold them with both your arms
- Stay in this position for 20 seconds and concentrate on your breathing.
- Slowly bring your knees down to the starting position
- Repeat for at least 10 times.
Benefits of This Yoga Pose:
- Helps in releasing gases from your body.
- Extremely helpful in getting rid of bloating.
- Stimulate colon small intestine and improve your overall digestion
2. Ardha Matsyendrasana
This is a perfect yoga pose for Constipation. It is medium difficulty level and hence great for even beginners. One of the most important yoga poses for constipation, the seated twist yoga pose is great for stimulating your digestive tract. It is also known to spur detoxification in your body and great for improving your overall health and body functions.
How To Do:
- Sit down on the floor with your leg stretched in the front.
- Keep your left leg in the top position with your foot in the front of your right knee and the other knee raised upwards.
- Inhale and keep your arms high and elbows straight
- Why legs really twist to the left and place your right arm by the side of your left knee. you can hold the left ankle with your right hand.
- Hold on this position for a while so far you’re comfortable.
- Slowly exhale, and go back to the starting position.
- Repeat the same procedure with the other knee.
Benefits of This Yoga Pose:
- This yoga pose stretches your muscles and releases the stiffness in your vertebrae.
- It massages your abdominal organs like kidney.
- This yoga pose also increases the elasticity of your Spine and tones your spinal nerves.
3. Baddha Konasana
Another one of the best Yoga positions to relieve constipation is Baddha Konasana. Also known as the cobbler pose dispose helps in stimulating and healing your digestive system. It helps you get free from bloating excessive gases and cramping in your abdomen. Practicing this Yoga exercises for constipation can also aid digestion and improve your bowel movements.
How To Do:
- Sit in a relaxed but straight position and take the staff pose.
- Bend your knees and bring the soul of both your feet together and hold your ankles.
- Move your Heels as close to your groin as much possible for you.
- Make sure that your knees are touching the ground and not lifted up in the air.
- Press your sitting bones with the floor and point the crown of your head towards the ceiling to keep your spine straight.
- Hold this pose for a few minutes and return to the staff pose.
Benefits of This Yoga Pose:
- Along with benefits of this yoga positions to relieve constipation, it helps in stretching your groin and inner thighs.
- It helps in opening up of the pelvic area.
- It improves the flexibility of ankles hip and knees.
- It is extremely beneficial for your lumbar region and in urinary disorders.
4. Balasana
Also known as the child’s pose this is one of the best yoga asanas to treat constipation. It is known to de-stress your whole body and improves the activity in your abdominal organs. It improves your digestion and is the perfect way of utilising yoga for constipation problem. Here is how to perform balasana properly.
How To Do:
- Start out with sitting straight in Vajrasana with your spine erect.
- Breathe out gently and try bending forward towards your thighs.
- Try touching your forehead to the floor.
- Keep your shoulders and arms relaxed with your hands on the sides.
- Take a few breaths slowly and hold a position for a few seconds.
- Release the Pose while inhaling and go back to the initial position.
- Repeat this for about 3 to 5 times.
5. Halasan
If you are one of those persons who refrain from taking any medication and want to use just yoga positions to relieve constipation, this yoga for main solve all of those problems. It is one of the most Natural ways to treat constipation. This post is extremely beneficial in massaging your intestine and that helps in smooth passage of stools. It helps in removing all the toxins from your body and enhances your blood circulation in the pelvic area. It helps in boosting your digestion and improving your bowel movements.
How To Do:
- Lie down in a relaxed position, With your arms stretched above on your yoga mat.
- Raise your legs till the point where they make a 90-degree angle with your entire body.
- Raise your waist and leg and try bending forward till the point your toes touch the floor above your head.
- Your back will be completely cured now.
- Try to balance your entire weight on the shoulder blade and keep your hands straight on the ground or supporting your torso.
- Stay in this position for as long as you can.
- Slowly come to the starting position.
- Repeat a few times.
Benefits of This Yoga Pose:
- Other than relieving constipation, this yoga pose helps you avoid diseases like diabetes, obesity, blood pressure and menstruation related disorders.
- It makes sure spine elastic and flexible.
- It helps in reducing belly and peripheral fat.
6. Supta Matsyendrasana
For a beginner level yoga practitioner, this is the perfect pose of yoga for constipation relief. This yoga pose is known to enhance the circulation of blood in your gut and release any tension or stretched muscle in your abdomen. It is also easy to perform and does not require any high amount of flexibility. Follow the steps to perform the supta matsyendrasana correctly
How To Do:
- Start with lying flat on your back, hands on the side and straight legs in a relaxed position.
- Bend your knees and lift your legs from the floor till your legs are parallel to the ground.
- Stretch your arms out until they create a straight line with your shoulders.
- Exhale and slowly lower our knees on the left side till they touch the floor and a stacked on one another.
- Turn your head in the opposite right direction and maintain this twisted position for 30 seconds.
- Inhale and slowly turn to the starting position.
- Repeat a few times
Benefits of This Yoga Pose:
- This yoga pose gives flexibility to your Spine and lower abdomen.
- It massages and stimulates your organs like Kidneys.
- It helps in improving your digestion and removing toxins from your body
- It also helps in reducing belly fat and peripheral fat.
These were some of the best yoga poses for constipation relief to be followed by a person who is at any level of yoga practice. You can also refer to our guide of home Remedies for Constipation. These are the most effective yoga poses for constipation relief which are at most natural and has no side effects whatsoever. Constipation is an extremely uncomfortable health condition and should be paid heed to right from the start. We hope you liked our guide on the best yoga positions for constipation relief. Let us know if we have missed out any important yoga poses. we shall include them in the list soon.
