Constipation is probably one of the most common (and most annoying) problems. It can be a result of a change in daily routine or habits, lack of hydration, lack of fibre in diet, etc. While constipation can potentially ruin your entire day (or days!), it is not usually a serious health concern and is easy to treat.
In most cases, the problem goes away as the body gets used to the new environment. However, if the situation does not improve for a long time, that means you may have chronic constipation or an intestinal disorder called irritable bowel syndrome (IBS) and may need the help of a medical professional. IBS affects the large intestine, and the symptoms of IBS include abdominal pain, cramping during the bowel movement, and diarrhoea and/or constipation.
One of the most effective ways to tackle constipation without medication is to practice yoga for constipation regularly. Keep reading to know the yoga poses that are most useful in solving this problem.
11 Common Causes Of Constipation
From lack of fibre to hormonal changes, constipation can be a result of several things. These are some of the most common reasons behind constipation.
- Not taking enough fibre in the diet
- Inadequate water intake
- Certain medications are also responsible for causing constipation like diuretics, iron supplements, and antacids containing aluminium and calcium
- Lack of physical activity
- Overuse of laxatives
- Irritable bowel syndrome
- Ignoring the urge to have a bowel movement
- Hormonal changes during pregnancy
- Change in daily routine or lifestyle
- Stress
- Ageing
7 Symptoms Of Constipation
Although less frequent or no bowel movement is the main symptom of constipation, it is not the only one. Here are a few signs and symptoms that indicate you might be suffering from constipation.
- Having less than three bowel movements a week
- Feeling bloated and nauseous
- Stools are dry and hard
- Having stomach aches or cramps
- Bowel movement is difficult and painful
- Feeling that all stool has not completely passed
- Decreased appetite
4 Ways Yoga Can Help Relieve Constipation
Yoga has countless benefits for the body and mind. Regular practice of yoga for constipation can in ensuring the following:
- Tone and stimulate the digestive organs
- Increase blood circulation and oxygen levels
- Regulate the digestive system
- Calm the mind and reduce stress, which is a major cause of constipation
5 Yoga Asanas For Constipation
These simple yoga poses for constipation can help you get rid of this annoying problem. Check it out.
1. Standing Forward Bend Pose (Uttanasana)
In this pose, the entire back body is given an intense and deliberate stretch. This asana stimulates the abdominal organs, cures stomach pain, and helps in proper digestion. It also relieves stress and calms the brain cells.
Technique:
- Start with standing in the ‘mountain pose.’
- Bend forward hinging from the hips and place your palms on the floor by the side of the feet behind the heels.
- Extend the chest to stretch the spine and move the hips a little forward towards the head to bring the legs perpendicular to the floor.
- Move the trunk closer to the legs and rest the head on the knees.
- Stay in this position for about 30 to 60 seconds depending on your capability, and keep taking deep breaths.
- Raise your head a little without lifting your palm.
- Inhale and return to mountain pose.
2. Revolved Abdomen Pose (Jathara Parivartanasana)
“Jathara” means the “stomach” and “parivartana” means “turning around”. This yoga for constipation technique strengthens the intestine, increases blood circulation in the abdominal region, and aids in digestion.
Technique:
- Lie on your back and stretch your arms sideways in line with your shoulders. Keep your palms facing upwards.
- Raise your legs until they are perpendicular to the floor. Don’t bend your knees.
- Exhale and move both the legs down towards the floor to your left (towards the palm of your left arm.) Try to keep your back on the floor and turn the legs from the hips.
- With your legs outstretched, try to move your abdomen to the right.
- Stay in this position for about 20 seconds and then slowly bring the legs back to the perpendicular position.
- Stay in this position for a few breaths and then repeat the steps on your right side.
- Come back to the starting position and relax.
3. Seated Forward Bend (Paschimottanasana)
Next up on our list of yoga poses for constipation is the seated forward bend. This pose stretches the entire back of the body. This asana keeps the abdominal organs free from sluggishness and tones them. It also rejuvenates the whole body and improves digestion.
Technique:
- Begin this yoga for constipation and gas by sitting on the floor with legs stretched straight in front.
- Exhale and lean forward and extend the hands as far as you can without rounding the back.
- If you can, hold or touch your toes with your fingers.
- Breathe in and lift your front torso slightly, breathe out and move a little more into a forward bend, widen the elbows and lift them off the floor.
- When this becomes easy for you to do, pull your trunk forward and try to touch the forehead to the knees. Gradually increase the bend.
- Stay in this position for 1 to 2 minutes while breathing deeply.
4. Downward-Facing Dog Pose (Adho Mukha Svanasana)
Adho mukha means ‘having the face downwards’ and savana means ‘dog.’ This pose resembles a dog stretching itself; hence the name. Yoga for bowel movement helps in strengthening the abdominal organs and it also stimulates the blood flow in the abdominal region.
Technique:
- Come onto all fours and raise your hips.
- Straighten your arms; move your head towards your feet.
- Keep your legs stiff and press the heels down. Don’t bend the knees.
- Your hands should be shoulder-width apart and your feet should be hip-width apart and parallel to each other. Your toes should be pointing straight ahead.
- Stay in this pose for about a minute while breathing deeply.
- While exhaling, return onto all fours and lower your body gently on the floor and relax.
5. Wind-Relieving Pose (Pavanamuktasana)
This pose of yoga to relieve constipation focuses on the abdomen, thighs, and hips. It creates pressure on the abdomen which helps in removing the excess air trapped in the intestine. Regular practice of this yoga for constipation and gas eases digestive issues and relieves constipation.
Technique:
- Lie on your back and raise your legs off the floor.
- Bend your legs from the knees and bring your knees close to your chest. Your thighs should pressurise the abdomen area.
- Clasp your hands encircling your knees.
- Lift your head. Your chin should be touching your knees.
- Stay in this position for about a minute while breathing deeply.
- Bring your head and legs down and relax.
5 Tips To Keep Constipation In Check
Although yoga to relieve constipation works wonders, it is still better to avoid getting this problem at all. With a few easy tips, you can keep constipation at bay.
- Take a fibre-rich diet. Include lots of fruits and vegetables and avoid processed foods.
- Stay physically active. Incorporate these yoga exercises for constipation in your daily routine.
- Increase your water intake.
- Try to avoid foods that may cause or alleviate this issue.
- Avoid alcohol because it can cause dehydration.
These yoga asanas for constipation are a safe and effective way to get rid of symptoms associated with constipation. But, if you are suffering from it for more than three weeks and are experiencing abdominal pain or cramps, then you need to consult with a gastroenterologist.
Open up like never before and participate in conversations about beauty, entrepreneurship, mental health, menstrual & sexual health, and more. Desi women, join our community NOW!