Yoga for constipation - Constipation relief exercises

Yoga for constipation

Constipation is very common problem these days. Actually, constipation is a bowel movement in stomach that creates difficulty in passing up the stool. Stool of person suffering from constipation is often hard and dry. Yoga for constipation can help a person cure the constipation. Results will be visible in a week.

Yoga for constipation improves the digestion of a person. These yoga poses impose pressure inside the stomach which forces the stool to pass out. Yoga poses like cat pose, downward facing dog ( Adho mukha svanasana ), bridge pose (Setu Bandhasana) etc. are very helpful in treatment of constipation.

What is constipation

Constipation is bowel movements in stomach that are hard to pass. A bowel movement is the last stop in the movement of food through your digestive system. Its symptoms may include:

1. Abdominal pain
2. Bloating
3. Feeling as if one has not completely passed the bowel movement.

The normal frequency of bowel movements in adults is between 3 per day. Babies often have 3-4 bowel movements per day while young children typically have 2-3 bowel movements per day.

List of yoga for constipation Here is the list of 10 yoga asanas that if you do them daily can cure constipation. The results will be visible within 7 days.

1. Downward facing dog (Adho Mukha Svanasana)




Procedure of Downward facing dog: Firstly set your knees directly below your hips and your hands slightly forward to your shoulders. Spread your palms, index fingers parallel or slightly turned out, and turn your toes under. Inhale while pushing your body up. Hold your position and breath for few seconds. Exhale while coming down.

Benefits of Downward facing dog:
1. Calms the brain.
2. Helps to relieve stress and mild depression.
3. Energizes the body.
4. Stretches the shoulders, hamstrings, calves, arches, and hands.
5. Strengthens the arms and legs.
6. Good for knee pain.


2. Seated forward bend (Paschimottanasana)






Paschimottanasana is also known as Seated forward bend pose. It is very helpful in reducing obesity of a person. It also cures many stomach problems such as constipation, acidity etc. People suffering from diabetes must do this asana daily, as it helps in controlling diabetes. It is good for back pain also. It makes backbone flexible and strong.


Procedure of seated forward bend (Paschimottanasana):
Step 1:
Spread the legs forward and sit on the ground.
Step 2:
Touch the thumbs of the feet with the hands, slowly breathe out and try to place the head on the knees.
Step 3:
Then slowly raise the head and come back to initial position. Repeat this Aasan for 10-15 times daily.

Benefits of Seated forward bend (Paschimottanasana):

1. Helpful in reducing obesity.
2. Helpful in controlling diabetes and back pain.
3. Strengthens the back muscles.
4. Strengthens the thighs.
5. Cures the gas trouble or acidity.
6. Cures the problem of constipation.


3. Butterfly pose (Baddha Konasana)




Procedure of butterfly pose: Sit on your yoga mat stretched with your legs in front of you. Keep your spine straight and bend your legs at the knees, such that the soles of your feet are facing each other. Then move your thighs up and down, just like the wings of a butterfly.

Benefits of butterfly pose:
1. Improves abdominal organs, ovaries, kidneys and bladder.
2. Improves general circulation of heart.
3. Stretches the inner thighs, knees, and groins.
4. Helps to relieve mild depression.
5. Helps to relieve the symptoms of menopause.


4. Standing forward bend (Uttanasana)




Procedure of standing forward bend: First stand with your feet joined. Slightly bend your knees and fold your torso over your legs, moving from your hips, not the lower back. Place your hands in front of your feet. Inhale and extend your chest to lengthen the spine. Exhale your breath and keep your legs straight and extend your torso down without rounding your back. stay in that position as long as you can. Then come back to starting position.

Benefits of forward bend:

1. It helps to calm your brain.
2. It helps to relieve stress.
3. It is great for mild depression.
4. It Strengthen the thighs and knees.
5. It improves digestion and reduce anxiety


5. Plough pose (Halasana)

Plough pose is known as Halasana. It is very good for back. People suffering from back pain must do this asana. It makes the backbone strong and flexible. This asana also strengthen the muscles of neck.




Procedure of plough pose:
Step 1:
Lie straight on the ground. Keep the palms along the body and put them straight on the ground.

Step 2:
Slowly lift the lower part of body i.e. feet in a rhythm and touch the ground behind the head with the toes. Stay in this position for 10-15 seconds and then slowly come back to initial position.

Benefits of halasana (Plough pose)

1. Helpful in strengthening the neck muscles.
2. Helpful in reducing weight and back pain.
3. Strengthens the backbone.
4. Improves the blood circulation.
5. Improves digestion and cures problems like constipation.


6. Cobra pose (Bhujangasana)

It is also called as 'Sarapa Aasan'. In this the position of body looks like a snake.




Procedure of cobra pose:
To do this Asana lie down on the ground on your stomach, keeping the hands close to shoulders, raise the chest to such a level that arms gets straight this will be done while stretching the legs. Take the toes in and hang the head slowly behind. Slowly come in the initial position repeat this 3-5 times.

Benefits of cobra pose
1. It makes the spine flexible and broaden the chest.
2. Makes the neck, shoulders, chest and head more active.
3. Increase the blood circulation.
4. It gives power and flexibility to the body.
5. It reduces obesity.
6. It cures the liver diseases.
7. Helpful in strengthening the digestive system.
8. Helpful in strengthening the lung power.


7. Bow pose (Dhanurasana)




Procedure of bow pose: First lie down on the mat in a prone position. Then Exhale your breath, fold your knees backward and hold the ankles with hands. Inhale, and while inhaling raise the thighs, head and chest as high as possible. Try to maintain body weight on the lower abdomen. Join the ankles and while exhaling, bring down the head and legs back to the initial position.

Benefits of bow pose:
1. It stimulates the organs of the abdomen and the neck.
2. It improves the body posture.
3. It strengthen the back muscles.
4. It stretches the entire front body, ankle and thigh



8. Crescent twist




Procedure of crescent twist: Lower your arms and bring your palms together in prayer position at your chest. Exhaling, twist your torso to the right. Bring your left elbow to the outside of your right thigh. Press your upper left arm against your thigh and draw your right shoulder blade into your back to turn your chest to the right. Repeat above steps for left side.

Benefits of crescent twist:
1. It is very good for digestive system.
2. Torso and digestive organs are flushed with oxygen-rich blood.
3. It also helps to remove toxins from the body.
4. This pose also stretches the muscles of legs, hips, butt, chest, shoulders, and arms.
5. It improves balance of the body.
6. It also increases energy and confidence of person.


9. Wind relieving pose (Pawanmuktasana)




Procedure of wind relieving pose: Lie on the ground. Exhale and while inhaling slowly raise the legs to a 90 degree angle from the floor. Bend your legs at the knees and rest the thighs against the abdomen, keeping the knees and ankles together. Hold the knees with both arms, hands holding opposite elbows. Raise your neck and place the chin on the knees. Maintain this position as long as you can and come back to normal position.

Benefits of wind relieving pose:
1. This asana stretches the neck muscles.
2. It also stretches the back muscles and make them strong and flexible.
3. This pose also increases the blood circulation and stimulates the nerves which increases the efficiency of the internal organs.
4. It also helps in releasing trapped gases in the large intestine.
5. This increases the Blood circulation to all the internal organs.
6. Improves Digestion.
7. Relieves constipation.
8. It also strengthens the muscles of lower back.


10. Child's pose




Procedure of child's pose: Sit on mat with your feet fold. Take your head down to the floor without raising your hip. Hold this position as much time as you can. Come back to the normal position.

Benefits of child's pose:
1. Helps to relieve pain.
2. Improve flexibility.
3. Improve neck, spine and shoulders.