This is your how-to guide for getting over your constipation. People of all ages can practice a few yoga positions to ease constipation and aid with gas.
Anybody can get constipation at any time. There are several reasons why some people are unable to poop. Laxatives are often preferred by people to control their bowel movements however they might have negative side effects.
Constipation is a widespread intestinal problem that can impact individuals of any age. Although drinking more water and making dietary adjustments are important ways to relieve constipation, adding yoga to your regimen can help as well.
In this article, we’ll look at a few yoga poses that can improve digestive health and provide natural constipation relief. When it gets difficult to pass the feces, it causes constipation, which causes discomfort and bloating. Yoga provides mild and efficient methods to promote blood circulation to the abdomen, stimulate the digestive system, and alleviate stress, all of which can exacerbate constipation.
Pavanamuktasana (Wind-Relieving Pose)
This asana facilitates easier digestion by releasing gas and bloating. It aids in the removal of unwanted air from the body’s joints as well as the digestive system. This pose is thought to have beneficial effects both on the bodily and spiritual levels.
Steps for Pavanamuktasana:
- Put on relaxed attire and recline onto your back.
- Bend both of your knees now.
- Exhale, curl up, and pull both knees towards your chest so that your hands are at your shins, your knees are at your chest, and your head is bowed forward.
- Inhale now, join your hands by linking your fingers, and keep your legs below your knees at the level of your shins.
- Exhale once more, then raise your head until your chin reaches your knees. You might also try touching your forehead or nose to your legs. Now unwind.
- Return your head to the floor to release this posture. Exhale, straighten your spine and stretch your legs to touch the floor again.
- Now settle into the Savasana pose, which involves lying flat on your back with your legs outstretched and your arms held slightly away from your body.
- This is a single Pawanamuktasana cycle.
- It is important to synchronize your breath with your leg movements when performing Pawanamuktasana.
- You should feel a stretch in your lower back when you touch the knee with your nose or forehead. Shut your eyes and focus on your pelvis and lower back to feel the stretch.
Trikonasana (Triangle Pose)
This standing position enhances digestion and stretches the abdominal muscles. Its primary goal is to extend the body laterally. In addition to stretching the leg muscles and lowering hip and leg stiffness, it helps to increase spinal flexibility.
Steps for Trikonasana
- With your feet three feet apart and your knees bent, assume a straight stance.
- Lean both arms sideways to the level of your shoulders while maintaining a straight line of sight.
- Now turn your right foot to face the right.
- Exhale, then slowly bend to the right and place your right hand’s fingers directly behind your right foot. You might not be able to contact the right foot in Trikonasana if this is your first time performing it. Attempt to contact the right knee instead.
- Your right and left arms should be in a straight line.
- With your head turned to the left, concentrate on your left hand’s middle finger.
- Keep up this posture for ten to thirty seconds. Ensure that your breathing is regular while maintaining this position. It could be challenging to maintain trikonasana for ten to thirty seconds if this is your first time doing the pose. Hold the position for as long as it feels comfortable to you in such a situation.
- Breathe in and raise yourself slowly after 30 seconds.
- Now perform trikonasana on the left side by following the same instructions.
Paschimottanasana (Forward Bending Pose)
Constipation can be relieved and digestive issues can be treated with the Paschimottanasana. The pressure that is produced inside the belly cavity might improve digestive problems and help with constipation. By igniting the digestive fire, the Manipura Chakra regulates the body’s energy balance. Regular practice of this asana activates this chakra. It controls how the pancreas and other digestive organs operate.
Steps for Paschimottanasana
- Sit with your legs straight in front of you to start. Press your heels away from you and angle your feet.
- Sit up straight and take a deep breath. Let out a breath and bend at the hips to bend forward. Instead of curving your back, lengthen your spine.
- Stretch your hamstrings and back as far as your comfort allows by walking your hands forward. Loosely place your hands on the outer edges if you can reach your feet. Maintain a flexed foot position with your knees and toes facing skyward.
- Lift and extend your chest somewhat with each inhale, and release a little more fully into the forward bend with each exhale. Bend your elbows to the sides if your hands are resting on your feet.
- Hold the position for one to three minutes. Release your feet and return to a seated position gradually while taking a breath.