Yoga can benefit us in a number of ways including yoga for constipation. It massages your digestive organs through various yogic asanas(poses) which result in increased blood flow and oxygen throughout the digestive system. This encourages the stool to move along easily and promotes healthy bowel movements.
WHAT ARE SOME YOGA POSES FOR CONSTIPATION?
Even if you don't have constipation you can still try these poses out and get great benefits in your digestion.
Bhujangasana (Cobra Pose)
Halasana (Plough Pose)
Jathara Parivartanasana (Reclining Twist Pose)
Pavanamuktasana (Wind Relieving Pose)
Balasana (Child's Pose)
Shalabhasana (The Locust Pose)
Janushirsasana (Head to Knee Pose)
YOGA FOR CONSTIPATION RELIEF IN DETAIL
- Bhujangasana (Cobra Pose) Bhujangasana, also known as Cobra Yoga Pose resembles a serpent preparing to attack. Bhujangasana is the relaxation pose for all exercises performed on the stomach. It improves circulation of blood and oxygen throughout the spinal and pelvic regions and improves digestion. Also helps to strengthen the abdomen and strengthens the back muscles.
Lie down on your abdomen.
Try to keep your heels closer, your palms near your side of your chest.
Now inhale and come up such that the navel point touches on the mat.
Above your navel, nothing should be on the mat.
Lift your chin, look at the ceiling.
Stay here for 7 deep breaths.
Put all your upper body weight on your middle back and strengthen your middle back as such as possible.
Exhale and slowly lay down.
- Halasana (Plough Pose) Plough Pose is an inverted yoga posture that is very beneficial for healing constipation problems. It stretches the spine and shoulders while rejuvenating the nervous system. This is a stress-releasing pose that strengthens the back muscles, stimulates the abdominal and aids in digestion.
Begin by hugging both knees onto your chest.
Place your palms on the ground, then use your core muscles to lift the bend knees above the head and straighten out your legs.
Stretch your legs long through the heels.
Keep your hands on the ground behind you.
Keep the back of the neck long as you let the legs sink.
Shift the hips towards your feet without feeling any discomfort in your neck.
Hold for several breaths
Bend the knees and slowly roll the spine out from top to bottom using the core muscles until you can lower your feet down.
- Jathara Parivartanasana (Reclining Twist Pose) This twisting pose helps in releasing fresh blood, oxygen and nutrients into your digestive organs stimulating the removal of waste.
Begin by placing your hands to the side and tighten your core.
Bend your kees to one side to approximately 45 degrees.
Hold for one to two seconds before we turn in to the centre position.
As you rotate to the side, maintain core tightness and try not to roll your upper body with your legs.
One repetition is moving to the left and to the right one time.
if there is any discomfort moving to one side, make sure you only go the distance that is still comfortable before we turn in to the centre.
- Pavanamuktasana (Wind Relieving Pose) Wind relieving pose helps in improving digestion and elimination of waste through the digestive tracts as well as stretching the low back and lengthening the spine. It is a great exercise to relieve constipation immediately and is beneficial for indigestion and acidity.
Lie on your back with legs straight.
Fold your legs and bring your knees closer to your chest.
Wrap your arms around your legs and draw them as close as possible.
Bend your neck and try to touch your knees with your forehead.
Stay in this pose for a 7 deep breaths.
Bring down your head and neck to the floor and release your arms from the knees.
Straighten your leg and return to the starting position.
- Balasana (Child's Pose) Child's Pose is a non-twisting kneeling asana or pose. Balasana contracts organs, increases blood flow and helps in bowel movement.
Start by sitting on the floor and placing your hands under the shoulders, knees under the hips.
You can take your knees a little wider, big toes towards each other
Sit on heels as far it feels comfortable to your body.
Walk your hands forward and release your head and chest towards the floor.
Stay in this position for 7 deep breaths.
- Shalabhasana (The Locust Pose) Shalabhasana or Grasshopper pose is a reclining back-bending asana. It increases abdominal pressure, which in turn ignites the digestive fire, relieves gastric troubles and constipation, and tones and balances the function of the liver.
Lie down on your abdomen.
Your legs out.
Lengthen your spine, feel someone is pulling your hands forward and then your leg back, stretch nicely.
Now inhale and lift your right leg up and then your left leg up, gently lift your head. look at your finger points or you can simply look at the ceiling.
Stay here for several deep breaths breaths.
- Janushirasana (Head to Knee Pose) Janushirasana is ahead to knee pose that stretches the small and large intestines which help to fight constipation. It is good yoga for bowel obstruction and is also beneficial for reducing belly fat, seminal weakness, and pain in the legs.
Keep your feet together, legs extended, spine straight, bend your right knee and bring the sole of your right foot close to the left thigh.
Inhale, raise your arms and exhale.
Bend forward, dipping your chin towards the toes.
Hold the right wrist in front of the feet or place your hands on your legs or wherever they reach without forcing.
Place your head towards the knee or shin.
Long exhalation, arms out, come up to the sitting position.
Exhale and lower the arms.
Repeat with your other leg, bend your left knee and continue.
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