Constipation is worrisome. And, if you fail to take care, it can turn into an uncomfortable and painful experience. Before you try out the over the counter laxatives to clear off the clogged poop, try these yoga poses for relieving constipation.
Yoga for relieving Constipation
Yoga eliminates flatulence and encourages the movement of bowels. It also eases digestive issues. Besides, it is pretty safe too. Here are six such poses you could practice daily!
- Uttanasana – Standing Forward Fold Pose
When you fold forward from your hips, your abdomen rests on the thighs. This stimulates peristalsis and thus, helps with passing motion.
Stand straight with your feet together. Align your head with your neck and spine. Inhale and swing your hands, alongside your ear, over your head. Exhale and bend forward from your hips. Push your hips forward and rest your abdomen on your thighs. Let your palms rest on either sides of your feet and head hang close to your shin. Hold the posture, keeping your knees slightly bent, for 3 to 4 minutes.
- Parvatasana – Mountain Pose
It is a variation of Downward Facing Dog. It gives traction for your spine, decompressing the compression, if any. It is an entire body stretch that releases the tension stored in your digestive tract. This, in turn, eases constipation woes.
From Uttanasana, walk your legs back. Keep your palms shoulder-distance apart, stacking your wrists beneath your shoulders. Engaging the core, push your feet firmly into the floor while lifting your hips to the ceiling. Your body should look like an inverted V in the final posture. Hold for 3 to 4 minutes.
- Parivrtta Trikonasana – Revolved Triangle Pose
It stimulates the flow of digestive juices through the gall bladder and liver. The twist detoxifies the abdomen and induces peristalsis. This, in turn, sets the pooping in motion.
From Downward Facing Dog Pose, lift your right leg high into the air and place your foot between your palms. Let both your feet face forward. Pressing the left palm firmly into the floor, lift the right hand up into the sky. Simultaneously, twist your waist and gaze up at the right finger tips. Hold the posture for about 1 minute. Inhale and release the right palm. Exhale and place your right leg back and come back into Downward Facing Dog Pose. Repeat on the other side.
- Malasana – Garland Pose
When you squat complete, you allow your body to come into the natural position for pooping. It is pretty simple… All you need is to hold the pose for about 5 minutes.
From Downward Facing Dog pose, walk your feet outside your palms and squat. If your heels are high in the air, use blocks or folded towels. Join the palms at heart center, pushing your heels away using your elbows. Keep your spine erect and engage your core and glutes. Hold the posture for 5 minutes.
- Ardha Matsyendrasana– Seated Half Spinal Twist Pose
Twisting has its own benefits. As mentioned in the Revolved Triangle, it promotes detoxification and elimination. There are couple of variations for this posture.
From Malasana, sit completely on the floor and extend your legs forward. Fold your right knee and rest your right heel against the left buttocks. Bend your left leg and place your left feet outside your right knee. Inhale and lift your right hand up and rest the left palm behind you, close to your left buttocks. Exhale and bring your right hand outside your left knee and hold your left shin. Inhale and as you exhale, twist to the left and gaze over your left shoulder. Hold the posture, resting your sitting bones on the floor, for about one minute. Inhale and release the posture. Repeat on the other side.
- Mayurasana – Peacock Pose
This posture helps improve digestion and reduce the effects of unhealthy food. It also increases abdominal pressure, lowering liver and spleen enlargements. It is also beneficial to alleviating constipation and strengthening the core muscles.
Sit down in Vajrasana. Leaning forward, place your palms between your thighs, fingers pointing towards you. Rest your elbows on your abdomen. Stretch out the legs, one at a times, resting the toes on the floor. Inhale and engage the muscles of your entire body and lift your torso to balance on the palms. Keep lifting until the body comes parallel to the floor. Hold for 10 seconds, increasing the duration to 2 minutes with practice.
Along with these yoga poses, make the following lifestyle changes to ward off constipation:
- Eat a healthy, balanced diet.
- Eat whole grains, protein, and healthy fats.
- Include 5 to 7 servings of vegetables and fruits in your diet.
- Drink at least 1 to 2 liters of water daily, depending on climate.
- Sleep 6 to 8 hours at night.
- Avoid cigarettes, alcohol, refined and unhealthy foods.
Remember that patience is the key. So, practice yoga daily to see the changes!