Every one of us has experienced constipation and the painful discomfort – the reasons might vary from your diet, daily habits or travel to lack of physical activity. Basically, it means that you have dry and hard stools that are difficult to eliminate. For a natural solution, consider these Top 7 Yoga Poses for Constipation Relief.
- Painful bowel movements
- Dry and hard stools
- Excessive strain to pass stools
- Feeling bloated, lethargic
- Pain in the abdomen
What causes constipation?
- Hypothyroidism – The thyroid gland, which is situated at thefront of the neck, controls the metabolic activities (BMR) in the body. An under-active thyroid or hypothyroidism is the condition associated with problems like constipation and weight gain.
- Poor diet – Not eating on time and indulging in processed foods and refined food products.
- Diabetes – Uncontrolled diabetes where an inadequate insulin hormone level affects the blood sugar that in turn damages the nerve, leading to constipation.
- IBS (Irritable Bowel Syndrome) – The precise reason for IBS is unknown.
- Overuse of laxatives – Overuse of laxatives makes you dependent and weakens the intestinal movements.
- Depression and stress – If one is depressed, the intake of unhealthy foods high in sugar often increases and leads to constipation.
- Constipation due to pregnancy – This kind of constipation is common because of hormonal changes.
- Not drinking enough water or other liquids – Dehydration causes constipation. When we do not drink enough water, the intestines tend to absorb more water and this leads to hard and dry faeces.
- Medications – Overuse of medicines like calcium tablets, iron supplements, etc. may also cause constipation.
10.Resisting the urge to empty the bowels – The reasons can be many like office meetings, travelling, etc. This again causes the faeces to become hard and dry and it is the leading cause of constipation in adults.
Yoga is a complete management system that can give you relief from constipation. Daily routines are important. Warm water every day is useful. Walking is the best exercise. Food habits are important, yet a good diet is often ignored considering the stress-filled and fast-paced daily routines. Avoid fast food, refined flour, pizza, pasta and processed foods. Include more of fibrous fruits every day between breakfast and lunch. Include more seasonal vegetables like palak, methi, green fibrous vegetables, etc. Some effective foods that help to naturally cure constipation are yoghurt (curd), mango, whole grains (flax seeds, sunflower seeds, etc.). Having at least 12 glasses of liquids like herbal tea and buttermilk, etc. is a must every day.
1. Pranayama IV or abdominal breathing – This is a very effective breathing exercise where the abdominal muscles are exercised and the movement of the belly helps to improve the digestive system. Regular practice of Pranayama IV will cure other ailments like insomnia and acidity and reduce belly fat.
2. Vajrasana – Improves blood circulation to the abdominal region, thus helping improve digestion. It also enables flexibility of the lower limbs and strengthens the digestive tract. It is considered as one of the best yoga asanas for constipation and indigestion.
3. Bhujangasana or cobra pose- This yoga asana strengthens the abdominal muscles and cleans the entire digestive tract. It is useful to cure constipation and indigestion.
4. Halasana – This pose helps to strengthen the back muscles and reduces stress. It stimulates the abdominal viscera and the organs and aids in better digestion.
5. Pavanamuktasana or wind relieving pose – This posture gives significant relief to flatulence by quickening the movement and expulsion of the intestinal flatus. It provides relief in case of chronic constipation and a sluggish liver.
6. Paschimottanasana – The deep intra-abdominal compression massages the abdominal viscera and provides relief in conditions related to constipation, weak digestion and sluggish liver. It also strengthens and stimulates the back muscles and the abdominal organs.
7. Dhanurasana – This asana strengthens the entire abdominal organs. Those suffering from gas and digestion problems should practice Dhanurasana regularly. This pose prevents diseases by aiding elimination through intra- abdominal pressure.