Yoga for Constipation

Last Updated on February 23, 2019 by Marc Seward

Constipation is very rarely serious but it is extremely uncomfortable, often painful and sometimes debilitating, getting in the way of our daily lives. It is an extremely common complaint which unfortunately affects millions of people. Thankfully, constipation doesn’t need to control your life; there are a number of effective natural remedies that can ease your symptoms. See this article for a detailed look at natural remedies for constipation….
https://healthyfocus.org/natural-remedies-for-constipation/

There is something else you can do to remedy and to prevent your constipation symptoms; yoga has countless health benefits, it is relaxing, helps tone your body and improves flexibility, you can do it pretty much anywhere and a number of yoga poses can even help tackle your constipation.

How can Yoga help?

Yoga stimulates the blood flow and oxygen through your system and many yoga poses work the pelvic area and the lower abdomen. Coupled with an improvement in your diet, a few minutes of yoga practice daily should ensure that your pains become a thing of the past and see your bowel movements return to normal.

Yoga Postures to Relieve and Prevent Constipation

See video for exercise here.

1. Child’s Pose

This simple pose helps ease constipation pain by pushing your knees onto your lower abdomen.

1. Start in a kneeling position.
2. Lower your butt onto your heels while stretching the rest of your torso forward and down.
3. As you stretch forward, make sure that you keep your back straight and your shoulders and arms outstretched along the floor in front of you.
4. In the fully stretched position, your stomach should be resting on your thighs and your forehead resting on the mat. Hold the pose…in this position you should be feeling a slight stretch in your shoulders, buttocks, arms and spine.

See video for exercise here.

2. The Plough Pose (Halasana)

The plow pose is an inversion posture which promotes blood circulation and aids digestion. It is not an easy pose to perform at first and will take a bit of practice to get it right. Try to complete each movement slowly and steadily, avoid jerky movements.

1. Start by lying down on your back with your arms resting beside your body, palms facing down.
2. Inhale and engage your abdominal muscles to raise your feet off the floor, steadily raise your legs to a 90 degree angle.
3. Support your hips and back with your hands and raise them off the ground.
4. Continue to sweep your legs over your head until your toes touch the floor.
5. Hold the pose for 60 seconds and then gently bring your legs back down while exhaling steadily.

See video for exercise here.

3. Wind Relieving Pose (Pawanmuktasana)

This appropriately named pose helps to relieve gas symptoms associated with constipation and will also aid digestion.

1. Start the pose by lying on your back with your arms next to your body.
2. As you exhale, bend your right knee and bring it up towards your chest, put your hands on your shin and press your thigh into your stomach.
3. Raise your head off the mat and touch your right knee with your chin. Hold the position and take some deep, steady breaths.
4. Come back to the starting position steadily as you exhale.
5. Do the same pose with your left leg.
6. Finally, repeat the pose, this time with both legs…. Rock up and down 5 times and then relax.

See video for exercise here.

4. Butterfly Pose (Badhakonasana)

This is a simple pose which relieves stomach gas and bloating and aids digestion. It gets its name for the way the legs move during the pose like a butterfly fluttering its wings.

1. Start in a sitting position with your back upright and your legs spread out.
2. Bring your feet in towards your pelvis and touch the soles of your feet to each other.
3. Hold your feet tightly together with your hands bringing your heels as close to your pelvis as possible.
4. Inhale deeply, and when exhaling press your knees and thighs gently to the floor.
5. Flap your legs up and down like a butterfly…. Start slowly and gradually increase your leg speed as fast as you can and then stop.
6. Press your elbows into your knees or thighs and push them towards the mat.
7. Inhale deeply and raise your torso….. exhale, release the pose straighten your legs and relax.

See video for exercise here.

5. Sitting Half Spinal Twist Pose (Ardha-Matsyendrasana)

This posture stimulates the stomach including the intestines promoting good bowel movement and easing constipation.

1. Start off in a sitting position with your legs stretched in front of you. Keep your back straight and feet together.
2. Bend your right leg and put your right heel next to your left hip. (if this is too difficult to begin with, you can keep your right leg straight).
3. Take your left leg over your right knee.
4. Place your right hand onto your left knee and your left hand behind you.
5. Now twist your waist, neck and shoulders to the left and try to look over your left shoulder. Be sure to keep your back upright and spine erect.
6. Hold the pose and continue to breathe slowly and naturally.
7. To finish, while exhaling, release the left hand then the waist, then your chest and neck and return to your starting position.
8. Repeat the pose on the other side.

See video for exercise here.

6. Triangle Pose (Trikonasana)

This pose involves side bends which activate the liver and the gallbladder where bile is produced. Bile production is important as eases constipation by helping the body to digest fat.

1. Start by standing upright with your feet comfortably far apart, with your arms outstretched in a T position, your feet should be below the wrists.
2. Point your right foot out 90 degrees and keep your left foot comfortably at around 25 degrees making sure both feet are flat on the ground.
3. Breathe in deeply and while you exhale bend your body over to the right raising your left arm to the sky as your right hand goes down to the right shin. Try to keep both arms in alignment.
4. Rest your right hand on your shin or on the floor behind your foot if possible. Your head should be looking up towards your left palm.
5. Hold the pose, inhale and exhale steadily and relax.
6. After a reasonable amount of time, inhale and return to the starting position.
7. Repeat on the other side.

See video for exercise here.

7. Corpse Pose

The corpse pose is hugely beneficial in tackling constipation as it relieves stress which is a major cause of constipation. It is a great way to end a yoga routine and should have you feeling completely relaxed.

1. Lie flat on your back with your legs slightly apart and your arms outstretched beside you, palms facing upwards…close your eyes and relax.
2. Take nice deep breaths and focus your attention on one body part at a time. Start with bringing your attention to your right foot and move upwards to your right knee and thigh, relaxing each body part as you go. Do the same for your left leg, then move up through your body all the way to the head… keep breathing deeply and relax as much as possible. Just surrender your entire body to the floor, free your mind and just breathe.
3. After 10 to 20 minutes (use a timer if necessary) roll over onto your right side into a fetal position and take a few deep breaths. When ready and with your eyes still closed, bring your body into a sitting position and gently open your eyes.

Below is the whole exercise video

Try these postures and hopefully you will reap the rewards… say goodbye to your constipation issues forever.