Ishita Lote
Natural Healing Explorer
06:38 PM | 05-08-2020
Nothing feels as good as a clean and healthy bowel. Observe carefully and you will realize that unsatisfactory pooping episodes can make you feel uncomfortable, grumpy and irritated. Moreover, a constipated gut is the root cause of several ailments. Popping over-the-counter medicines and laxatives may seem like an easier option to relieve constipation, however they may not be the healthiest option in long term.
Why subject your body to chemicals when you can simply align it to nature’s laws? Yoga is a wonderful ancient Indian science that helps relieve constipation naturally. Asanas compress, stretch and increase the blood circulation in the abdomen which keeps the digestive tract supple and facilitates normal movement. Apart from this, yoga also relieves nervous tension and brings down the stress levels. Stressful situations often pause the peristalsis movement of the intestine which may lead to constipation. With yoga, the hormonal secretions are brought back to normal and the digestive system starts functioning effectively again.
We have compiled a list of top 10 yoga practices that you can try daily to stimulate your digestive tract and alleviate constipation, so head further to get about the yoga for constipation:
1) Vakrasana Pose (Half Spinal Twist Pose)
How To Perform:
Sit with legs outstretched and palms rested on the floor beside your hips.
Bend your right leg and place your right foot on the floor next to the left knee.
Twist your trunk to the right side and simultaneously raise your left hand and take it across the right knee. Try to catch hold of the right ankle.
Look behind from the right side. Hold the position for about 30 secs.
To release, look in front. Release the left hand, stretch the right leg out and repeat the same on the left side.
Benefits: This asana provides a good massage to the abdomen, tones the digestive organs, facilitates digestion and removes constipation. It also helps the stomach to secrete the digestive juices efficiently.
Contraindications (When should you avoid this practice): Injury of hips or shoulders or neck or spine, slipped disc, ulcers, recent surgery of abdomen or thorax, hernia, pregnancy.
2) Shashankasana (The Hare Pose)
How To Perform:
1) Sit in Vajrasana- in between your heels. Rest your palms on your thighs.
2) Keep your spine straight and neck erect.
3) Inhale and raise your hands above your head. Feel a good stretch along your shoulders and hands.
4) Exhale and bend forward from your waist. Try to touch your palms and forehead to the floor. Keep your spine straight. Hold for about 35-40 seconds. Breath normally.
5) Inhale and come in the upright position. Release Vajrasana and outstretch your legs. Relax.
Benefits: This asana compresses the stomach, relieves constipation and flatulence. It provides a good stretch to the navel.
Contraindications: Neck/knee/spine/back/shoulder injuries, high blood pressure, osteoarthritis, cardiovascular disorders, slipped disc, pregnancy
3) Tadasana (The Palm Tree Pose)
How To Perform:
Stand with your feet together or with a distance of 10-15 cms apart.
Interlock your fingers in front of you. Turn your palms outward.
Raise your hands above your head and give a good upward stretch.
Fix your gaze at a point in front of you throughout the practice. Simultaneously, raise your heels. Balance your entire weight on the toes. Maintain according to your capacity.
Slowly bring your heels back on the floor. Bring your hands down by the side of your body and relax.
Benefits: With regular practice, this asana improves digestion. It makes the abdominal muscles firm.
Contraindications: Giddiness, insomnia, vertigo, ankle injury, toe injury, leg cramps, low blood pressure and severe headache
4) Ardha Chakrasana (The Half Wheel Pose)
How To Perform:
Stand upright with your feet together.
Place your palms on your lower back with fingers pointing downwards. Bring your elbows closer.
Slowly bend your trunk and neck backwards. Hold the position according to your capacity.
To release, bring your back upright and release the hands.
Benefits: This asana strengthens the abdominal muscles and tones the digestive organs.
Contraindications: Neck/hip/spinal injury, vertigo, high BP and pregnancy.
5) Uttana Vakrasana (Spinal Twist)
How To Perform:
Lie down on your back. Keep your legs together and hands by the side of your body.
Bend your legs and place your feet on the floor. Keep your hands in a half-folded position in line with your shoulders. Palms are placed next to the ears, facing the ceiling.
Twist your trunk and let your legs fall completely to the right side. Keep your knees and feet on each other. Meanwhile, turn your neck to the left.
Hold according to capacity and breath normally. Slowly bring the legs to the centre and repeat on the other side.
To release, stretch your legs out and keep your hands by the body.
Benefits: This asana brings oxygen-rich blood to the abdominal region. This is a relaxing pose and relieves the stiffness of the back.
Contraindications: Acute abdominal pain, spinal injuries, recent abdominal surgery
6) Pawana Muktasana (Wind releasing pose)
How To Perform:
1) Lie on your back. Keep your legs together and hands by the side of your body. This is the starting position.
2) Slowly raise your legs up to 90 degrees. Feet facing the ceiling. Bend your legs at the knees and place your thighs on your abdomen.
3) Interlock your fingers around your knees. You may also try to catch hold of opposite elbows.
4) Slowly raise your head up and try to touch the forehead to the knees.
5) Hold according to your capacity.
6) To release, slowly place your head back on the floor. Release your hands and lift your legs up to 90 degrees. In a slow and relaxed manner bring your legs back to the floor.
Benefits: This asana cures acidity, indigestion and constipation. It strengthens the abdominal organs and provides relief from gas.
Contraindications: Abdominal surgery, pregnancy hernia and piles. Those with neck pain should not lift their neck up.
7) Dhanurasana (The Bow Pose)
How To Perform:
1) Lie on your abdomen. Keep your forehead on the floor, hands by the side of your body and feet together.
2) Place your chin on the floor. Fold your legs and bring the heels closer to your buttocks.
3) Try to catch hold of your ankles with your palms.
4) Lift your knees and thighs up and stretch your ankles away from your body.
5) Simultaneously raise your head and chest up.
6) Maintain according to your capacity. Close your eyes and feel the stretch at the abdomen.
7) To release, slowly bring your forehead and thighs back to the floor. Release your legs and stretch them out. Relax.
Benefits: This asana recondition the entire alimentary canal and massages the digestive organs. It is an excellent practice to get rid of constipation.
Contraindications: Weak heart, high and low BP, hernia, migraine, colitis, peptic ulcers and duodenal ulcers, injury of the lower back or neck
8) Bhujangasana ( The Cobra Pose)
How To Perform:
Lie on your belly. Keep your hands by the side of your body and legs together.
Place your palms by the side of your shoulders. Rest your forehead on the floor.
Using the muscles of your back and neck, raise your torso up to the navel.
Do not put a lot of pressure on the palms. Lift your chin up.
Maintain accordion to your capacity.
To release, slowly lower your chest back to the floor and relax.
Benefits: This asana stimulates appetite, alleviates constipation and is beneficial for all the abdominal organs. It gives relief from constipation.
Contraindications: Peptic ulcers, back injury, hernia, carpal tunnel syndrome, intestinal TB, headache, hyperthyroidism, pregnancy, abdominal surgery
9) Paschimottanasana (The Forward Bending Pose)
How To Perform:
Sit with your legs outstretched. Keep your legs together, spine and neck erect.
Inhale and place your palms on your thighs.
Exhale and slowly slide forward from your waist and try to catch hold of your big toe. Do not overstretch and place your hands wherever you can comfortably reach.
Keep you back straight and keep looking in front.
Maintain according to your capacity.
To release, slowly slide back and bring your trunk back to the upright position.
Relax and feel the after-effects of the practice.
Benefits: This asana tones and massages the abdominal organs. It has a calming effect on the brain and reduces stress and anxiety. It regulates hunger and enhances the body’s digestive capacity.
Contraindications: Slipped disc, asthma,sciatica, diarrhoea, abdominal surgery, severe back injury
10) Trikonasana (The Triangle Pose)
How To Perform:
Stand upright on your mat with your feet together and hands by the side of your body.
Take a distance of 3-4 feet between your legs. Raise your hands sideways, palms facing the floor.
Turn your right foot to the right side and left foot slightly to the right. Align both the feet.
If your pelvic thrusts out from the left side, push it back.
Slide forward on your right side from the waist and start bending to towards your right foot. Try to place your palm next to the right foot or simply catch hold of your right ankle.
Your left hand is pointing towards the ceiling. Turn your head up the look at your left hand.
Maintain according to your capacity. Make sure that your body is bending sideways and not pushed out in front.
To release, look in front. Slowly raise your body up back to the upright position and repeat on the left side.
Complete the round and relax.
Benefits: This asana improves digestion. It relieves stress and anxiety and is good for mental health.
Contraindications: Back conditions, severe headache, high or low blood pressure, neck pain.
General Tips to keep in mind:
Practise these asanas daily for maximum benefit.
Always perform practices according to your individual capacity and flexibility. Respect your body’s capacity. Do not overstrain at any point.
If you are new to yoga, try to learn the practices from a professional and qualified yoga instructor.
Along with the asanas, take a high fibre diet consisting of fruits, vegetables, sprouts, nuts & seeds, whole grains, pulses & beans, etc. and drink plenty of water.
Yogic texts recommend Mitahaar which means always opting for fresh and seasonal produce. You must eat only half of your stomach’s capacity. The other half must be left free for liquids and expansion of gases. This ensures optimum churning action of the stomach which facilitates good digestion. Moreover, it also prevents you from overeating.
Image Credits: Pixabay
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