A Dozen Yoga Poses To Cure Constipation
Doing yoga is a great way to stimulate your digestive system, increase bowel movement, and release gasses. Yoga can even be helpful in curing constipation. If you have stomach issues like bloating, acidic formation, and constipation, you should practice the following yoga exercises.
- Wind Relieving Pose
The yoga asana involves lengthening the spine by stretching the lower back. It improves digestion and elimination.
How To:
• Lie down on your back with your legs hip-width apart and hands by your side
• Bring your knees to your chest by folding your legs
• Hug your knees tightly as close to your chest as possible
• Lift your head and try to bring it close to your knees
• Hold this position for 10 seconds
• Repeat it 5-10 times
- Half Wind Pose
Half wind pose has similar benefits as the wind relieving pose but it is relatively easier to perform.
How To:
• Lie down on your back with your feet shoulder-width apart and hands by your side
• First, bring your left knee close to your chest by folding your left leg
• Hug your left knee with your hands and press it against your chest
• Hold the position for 5 seconds
• Move the left knee towards you’re the right side of your chest
• Again hold the pose for 5 seconds
• Release and repeat it with the right knee
• Do the sets 5 times with both knees
- Half Spinal Twist
It tones and strengthens abs and obliques. Also, it improves the flexibility of the vertebrate. It improves digestion and elimination as well.
How To:
• Lie on your back with your feet shoulder-width apart and hands by your side
• Fold your right knee, bring it close to your chest, and push it towards the left side of the chest
• Twist your body to your left while keeping your hands by your side
• Try to touch the floor with your left knee
• Hold the position for 5 seconds
• Relax and repeat it with the left knee
• Do 5 sets with both the knees
- Child’s Pose
It will give a gentle stretch to your back, hips, thighs, and ankles. It can also relieve back pain and stomach problems.
How To:
• Come down on all your fours
• Push your hips down towards your ankles with your arms extended on the floor
• Lower your head between your arms
• Pushing your knees outwards will give a gentle stretch to the muscles on your lower back and thighs
• Hold the position for 10 seconds
• Do it 5 times
- Cobra Pose
It stretches abdominal muscles to bring fast relief from constipation and associated problems. It can also reduce depression, lower back pain, and inflammation.
How To:
• Lie down on your belly with your elbows flexed, palms under your shoulders, feet closed, and toes pointing out
• Lift your head and the upper torso with the help of your hands
• Hold the pose for 10 seconds
• Do it 5 times
- Vajrasana
It aids in digestion, relieves constipation, and strengthens pelvic muscles. It can cure digestive acidity and gas formation, treat urinary problems, and reduce menstrual cramps.
How To:
• Sit down with your knees folded and hips resting on your ankles
• Make fists with both the hands and place them close to the groin
• Lower your upper body and try to touch the floor with your forehead
• Hold the pose for 10 seconds
• Do it 10-15 times
- Butterfly Pose
It stretches hip muscles, relieves low back pain, and removes fatigue. Also, it gives a good stretch to the inner thighs, groins, and knees and helps in intestine and bowel movement.
How To:
• Sit with your legs extended and hands by your side
• Join your soles by flexing your knees and holding your toes with your hands
• Bring your heels close to your groin area and flutter your legs up and down
• Do this 50 times
- Deep Squat
It increases strength, brings stability to the lower back and pelvic, and relieves constipation.
How To:
• Stand straight with your feet wider than shoulder-width and your palms joined before your chest
• Push your hips out, bend your knees, and lower your body
• Push your knees out with your elbows as you sit
• Keep your back straight, feet firm on the floor, and head straight
• Hold this pose for 10 seconds
• Do it 5 times
- Half Lying Leg Ups
It soothes muscle cramps, increases blood circulation, relieves the lower back, and improves digestion.
How To:
• Sit down on your hips, extend your legs, and your hands by your side
• Lean back on your elbows to start
• Lift your legs as much as you are comfortable and bring them down
• Avoid touching the floor and lift the legs again
• Do it 10-20 times
- Chair Exercise
It works on the lower back and abs muscles. It is also good for your digestive system and bowel movements.
How To:
• Sit comfortably on a chair with your back straight, palms resting on your thighs, and feet flat on the floor
• Bend forward without disturbing your sitting arrangement and touch the floor with your hands
• Hold the pose for 10 seconds
• Relax and lift your right knee towards your chest
• Hug your right knee with your hands and press the knee close to your chest
• Bend your head down until it touches the knee
• Hold the pose for 10 seconds
• Repeat it 10-15 times with both knees
- Pelvic Tilt Ball Squeeze
It works on abdominal muscles, sacroiliac joints, and the lower back. It can help cure constipation.
How To:
• Lie on your back with your knees flexed and feet flat on the floor
• Take a medicine ball and place it between your knees
• Lift your legs while maintaining a tight grip on the medicine ball
• Squeeze the medicine ball while pressing your back to the floor
• Count to five and release
• Do it 5 times
The above exercises can strengthen your digestive system and cure upset stomach and other associated problems. Yoga exercises can give fast relief from constipation and obstructed bowel movement. And you can practice these exercises at home.
Disclaimer: The above information is for educational purposes only and readers are advised to take necessary training and precautions while practicing yoga exercises.
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