Yoga for Constipation: Poses to Improve Your Digestive Health

How does constipation happen?

Constipation has different meanings for different people. For some, untimely stools means constipation while for some, it is the passage of hard stool. Whatever may be the case, the most common explanation for the cause of this problem is undoubtedly our unhealthy lifestyle.

Inappropriate work hours, less time for rest and intake of too much junk food harm our body in a way which we fail to notice. Also, a diet low on fresh fruits and green leafy vegetables, especially food low on fibre, causes constipation. Less intake of water is another reason.

One-Legged Seated Spinal Twist

One of the most popular poses in yoga that helps wring out the body is the One-Legged Seated Spinal Twist, which is easy to execute if you take care to properly position the spine. Be gentle throughout this posture, especially with the twist, in order to avoid injuries.

To enjoy this pose, begin by sitting with your legs extended out in front of you. Bend your right leg and place the right foot on the outside of your left knee. Your right knee should be pointing up to the ceiling, and your left leg should still be extended forward along the floor or you can bend it in towards your body.

Next, use your right arm to lift your torso as straight as possible. Bring your left arm up and rest your left elbow on the outside of your right knee. Use this arm as leverage as you slowly begin to twist your body to the right side and as far back as you can get your gaze. It doesn’t matter how far you go, as long as you’re feeling a gentle twist and your torso remains tall. Stay in the twist for a few breaths before releasing and following the same technique on the other side.

Twisting Triangle

Twisting Triangle pose is a lot like Triangle Pose except it involves a twist that stimulates your entire digestive tract and the movement of wastes out of the body. It also stretches the body in many directions, opening up the energy centers throughout, while promoting flexibility and balance.

Begin standing straight up and then spread your feet about 4 feet apart from one another. Point your right foot to the side and keep your left foot pointed forward, turning the toes slightly towards your right foot. Line the heels up in one line.

Stabilize your core and keep your hips stable as you begin to hinge towards your right foot until your torso is parallel to the floor. It’s important to hinge from the hips instead of the waist. When you’re ready, you can lower your right hand to the floor on the outside of your right foot, using a yoga block if necessary. Lift your left arm up in the air to execute Triangle Pose, opening up the body and gaining stability.

Once you establish Triangle Pose, you can bring your left foot in a bit to give you more stability as you push your hip back. Take your left arm and bring it to the outside of the right foot, twisting to the back while lifting the right arm in the air. If you can’t get your left hand to the outside of your right foot, keep it on the inside of the foot at the beginning while still twisting to the right. Once you get stronger and more flexible, you can move the hand over to the other side of your foot.

Extended Child’s Pose

Extended Child’s Pose is a posture that anyone can master, regardless of your experience in yoga. As you crouch with the knees pressing into the abdomen gently, you’re applying just enough pressure to the organs in the digestive tract to stimulate them and relieve pain.

Begin by kneeling on the floor. Bring your buttocks down towards your heels and then extend your torso down over your legs. Extend your arms straight out in front of you. Relax the head and neck, bringing the chin slightly towards your chest so that there is no tension there. Breathe normally, relaxing the entire body while stretching the back.

You can even bring your big toes together and spread your knees out a little wider than your torso. Bring your upper body down between your legs again and breathe deeply, allowing the stomach to expand and touch the inner thighs.

Knees to Chest Pose

Knees to Chest Pose is another super easy pose that beginners can enjoy, and it’s a favorite of even the most experienced yogis because it promotes relaxation while stretching out the lower back. This pose is also referred to as the wind-relieving pose, which means it can help you eliminate gas, bloating, and pain.

Begin by lying on the floor on your back. Gently bend both legs and begin to bring your knees toward your chest. Grab your knees with your hands and pull them in as far as you can. If this is too difficult, you can do one leg at a time while keeping the other leg extended straight out on the floor. Once you have your knees pulled into your chest, hold there for a few relaxing breaths.

Ardha-Matsyendrasana (Sitting Half Spinal Twist Pose)

The important physiological aspects of this asana (posture) are that it stimulates the pancreas, liver, spleen, kidneys, stomach, and ascending and descending colons; hence improving bowel movements and providing relief from constipation.

 Halasana (Plough Pose)

This posture provides comfort to the liver and intestine. It is an inversion posture which increases blood circulation in the pelvic area and boosts digestion.

 Pavanmuktasana (Wind-Relieving Pose)

As the name suggests, this posture helps release gas from the body, a common trouble for most of us suffering from regular constipation. The posture can help cure several digestive disorders, including dyspepsia. It also helps in relieving acid reflux which is caused by indigestion.

Baddha Konasana (Butterfly Pose)

This forward-bend posture helps improve our digestive system and also relieves gas, cramping and bloating of stomach. The posture also helps in reducing stress which is necessary for good digestion.

REFERRED  from ART OF LIVING