Constipation is a common digestive issue that can be uncomfortable and frustrating. While there are many remedies available, yoga offers a natural and holistic approach to relieving constipation. In this guide, we will explore various yoga poses and exercises that can help alleviate constipation and promote better digestive health.
Constipation occurs when bowel movements become less frequent or difficult. It can be caused by a variety of factors, including diet, lack of physical activity, stress, and certain medications. Yoga can be an effective way to address constipation as it helps to stimulate the digestive system, improve circulation, and reduce stress.
● Difficult or Painful Bowel Movements
● No Bowel Movement for more than 3 Days
● Dry and Hard stools
● Excessive Strain or effort to pass stools
● Feeling Bloated
● Swollen Abdomen
● Feeling Lethargic
● Flatulence or Gassiness
● Pain in the lower abdomen
Several factors can contribute to the development of constipation, including:
● Inadequate fiber intake: Fiber helps to add bulk to the stool, making it easier to pass. A diet low in fiber can lead to constipation.
● Insufficient fluid intake: Staying hydrated is important for maintaining healthy bowel movements. Dehydration can lead to hard, dry stools that are difficult to pass.
● Lack of physical activity: Regular exercise helps to stimulate the muscles in the digestive tract, promoting bowel movements.
● Certain medications: Some medications, such as painkillers, antidepressants, and iron supplements, can cause constipation as a side effect.
● Medical conditions: Conditions such as irritable bowel syndrome (IBS), hypothyroidism, and diabetes can contribute to constipation.
● Ignoring the urge to have a bowel movement: Ignoring the natural urge to have a bowel movement can lead to constipation.
● Blockages in the colon or rectum: Blockages can prevent stool from passing through the colon, leading to constipation.
● Neurological problems: Issues with the nerves in the colon and rectum can affect the muscle contractions needed for bowel movements.
● Lack of muscle coordination: Weakness or lack of coordination in the muscles involved in bowel movements can lead to constipation.
● Weak pelvic muscles: Weak pelvic floor muscles can make it difficult to pass stool.
● Hormonal imbalances: Hormonal changes, such as those that occur during pregnancy or menopause, can affect bowel movements.
If a person experiences 2 or more of these symptoms for 3 months, then it is a case of chronic constipation. If you or someone you know suffers from chronic constipation, you can manage it gradually through diet modifications, lifestyle changes and some exercises.
In Yoga, there are four important lifestyle aspects to manage any symptom or ailment -
● Ahar - Food,
● Vihar - Relaxation and Recreation,
● Achar - Behavioral Pattern, and
● Vichar - Thought Process.
● Eating the right food can play a very very big role in relieving constipation.
● Consuming pure and fresh sattvik food, having regular timings, chewing food thoroughly, having smaller frequent meals, eating a light early dinner, and consuming fluids throughout the day can help prevent constipation.
● Fresh lime water, fruits, and high-fiber foods such as whole grains, vegetables, and legumes should be included in the diet.
● Warm water in the morning is a must. Add isabgol in milk at bedtime but don’t make it a habit.
● It is important to avoid overeating, tamasic and rajasic foods, all-purpose flour or maida.
● Also avoid contaminated food, juice, fruits, or salads prepared by outside eateries under unhygienic conditions.
● Relaxation techniques such as getting adequate sleep, conscious relaxation, and strolling after meals are important.
● Pursuing hobbies, and spending time with nature can help reduce stress and promote bowel movements.
● Establishing regular routines for eating and bowel movements can be helpful in preventing constipation.
● Ignoring the urge to pass stool should be avoided.
● Yoga poses for constipation such as Yogendra Pavanmuktasana and Yogendra Yoga mudra provide abdominal compression. Yogendra Vajrasana and Yogendra Dradhasana after meals can help promote better digestion. These asanas may also act as exercise to relieve constipation immediately if done constantly with the right methodology.
● Pranayama techniques such as abdominal breathing (Yogendra Pranayama - IV) can also be effective in increasing peristalsis.
● Yogendra Kriyas like Jiva Moola Shodhana, Vaman Dhouti, and Agnisara kriya are also good to relieve the symptoms.
● Keep a hot water bag on the abdomen after dinner and keep your feet warm.
● Develop awareness when having food
● Focus on one thing at a time
● Develop vairagya bhava or detachment attitude
● Have faith in a higher reality by surrendering all actions to god
● Carry out all your actions joyfully with a relaxed and peaceful state of mind
● With jnana bhava, find out more about your condition and how to heal yourself with lifestyle changes.
● Practicing Pratipaksha Bhavana, which means cultivating positive thought every time a negative thought enters the mind, will develop positive thinking patterns that can reduce stress, help promote digestive health and alleviate constipation.
Remember, although there are many yoga poses for const ipation and exercises to relieve constipation immediately, constipation can be effectively treated with natural remedies that focus on healthy eating, relaxation techniques, regular routines, and positive thinking. By applying these strategies into your daily routines, you can prevent constipation and promote healthy bowel function. Regular and smooth elimination of waste is always a sign of excellent health. All this is in your hands only if you make the right choices.
Yoga offers a gentle and effective way to relieve constipation and promote better digestive health. By incorporating these yoga poses and exercises into your daily routine, you can improve your digestion, reduce bloating and discomfort, and enjoy a healthier and more comfortable life.
Remember, consistency is key when it comes to yoga therapy for constipation. Practice these poses regularly, eat a healthy diet rich in fiber, and stay hydrated to support your digestive health and