Yoga for Constipation
Practicing yoga poses for constipation can offer gentle relief and reduce the chronic problem. These poses, coupled with diaphragmatic breathing, work to massage the abdomen, allowing your internal organs to function more efficiently. Here's a detailed guide on some effective yoga poses for relieving constipation.
3/25/2024
Asanas for Constipation:
Vajrasana (Thunderbolt Pose):
This pose improves blood circulation in the abdominal area and strengthens digestive organs.
Kneel on your yoga mat with your heels apart and toes and knees touching.
Sit in the space between your heels, keeping your hands resting on your lap and your back straight.
Cobra Pose (Bhujangasana):
Helps clean the digestive tract, releases trapped gas, and strengthens abdominal muscles.
Lie on your stomach with your palms pressed next to your shoulders on the floor.
Before lowering back down hold for several breaths.
Lift your head, neck, shoulders, and torso while inhaling. Before lowering back down hold for several breaths.
Wind-Relieving Pose (Pavanamuktasana):
Effective in releasing gas and alleviating digestive disorders.
Lie on your back and hug your legs close to your body.
Extend one leg straight out and hold for up to 2 minutes before switching legs.
Forward Bending Pose (Paschimottanasana):
Eases bowel movements and relieves constipation symptoms.
Lie on your back, inhale deeply, and raise your arms overhead.
Exhale while bending forward over your legs, gripping your feet, ankles, or shins. Hold for at least a minute.
Yogi Squat (Malasana):
Improves colon function by stimulating its lining and enhancing digestive responsiveness.
Stand with feet slightly wider than hip-width apart, toes turned out.
Lower hips to the mat while pressing knees outward with elbows. Hold for at least 30 seconds.
Child's Pose (Balasana):
Massages and relaxes internal organs, promoting digestive movement.
Kneel on your mat with hands and knees on the floor, then sit back on your heels.
Extend arms forward with forehead resting on the mat. While breathing deeply hold for a few minutes.
Plough Pose (Halasana):
Stimulates digestion and helps alleviate digestive problems.
Lie on your back, inhale, and lift legs to a 90-degree angle.
Swing legs over your head until toes touch the mat. Hold briefly before lowering back down.
Bow Pose (Dhanurasana):
Relieves digestive problems by putting pressure on abdominal muscles.
Lie on your stomach, bend knees, and hold ankles with hands.
Lift chest and upper thighs off the mat. Hold for a few seconds.
Downward Facing Dog Pose (Adho Mukha Svanasana):
Enhances blood circulation and promotes movement of waste through intestines.
Start in a tabletop position, then lift hips toward the ceiling while straightening legs.
Hold for at least a minute, focusing on deep breathing.
Sitting Half Spinal Twist Pose (Ardha Matsyendrasana):
Relaxes and stimulates muscles involved in bowel movements.
Sit with legs stretched out, tuck left leg under right leg, and twist body to the right.
Place right hand behind back and left hand on right ankle. Before switching sides hold for 10 seconds.
In conclusion, while these yoga poses can effectively relieve constipation, chronic cases may require medical intervention alongside yoga practice. Investing in healthcare insurance can help alleviate the financial burden of chronic constipation treatment, ensuring quality care without compromise.