5 Yoga asanas that relieve constipation
Constipation is a chronic condition, in which one is either unable to pass stools easily, or the stools are extremely hard and difficult to pass. Even though a common condition, constipation can cause discomfort, bloating, and irregular bowel movements. Many people suffer from constipation, and it can totally upend their life leading to nausea, headache, and even loss of appetite. While hydration and a healthy diet is important to relieve constipation, some Yoga asanas too help. These asanas are simple, and can be done by everyone, though it is best to consult a doctor beforehand.
1. Wind-Relieving Pose (Pavanamuktasana)
This pose can be extremely helpful in stimulating the intestines and relieving gas and bloating. It also releases trapped gas, reducing pressure on your intestines.
How to do it:
Lie flat on your back with your legs extended.
Slowly bring one knee toward your chest.
Clasp your hands around the knee and gently pull it closer.
Hold for 20-30 seconds while taking deep breaths.
Release and repeat with the other leg.
For more effect, bring both knees to your chest and hold.
Benefits: This pose massages the abdominal organs, improves digestion, and helps release trapped gas.
2. Cat-Cow Pose (Marjaryasana-Bitilasana)
This gentle flow between two poses stretches the abdomen and gently stimulates the digestive organs, helping relieve constipation.
How to do it:
Start on your hands and knees in a tabletop position.
Inhale and arch your back, lifting your tailbone and head (Cow Pose).
Exhale and round your spine, tucking your chin and tailbone (Cat Pose).
Repeat this movement slowly 8-10 times, coordinating with your breath.
Benefits: This pose increases blood flow to the belly, massages the intestines, and relieves tension in the back and abdomen.
3. Seated Forward Bend (Paschimottanasana)
This calming pose stretches the lower back and massages the abdominal area, thus relieving pressure.
How to do it:
Sit on the floor with your legs stretched straight in front of you.
Inhale and lengthen your spine.
Exhale and bend forward from the hips, reaching for your feet or shins.
Keep your back straight as much as possible.
Hold the pose for 30 seconds to 1 minute, breathing deeply.
Benefits: This pose compresses the abdomen gently, stimulating digestion and helping move stool through the intestines.
4. Garland Pose (Malasana)
Also known as the squat pose, this helps open the hips and improves bowel movements.
How to do it:
Stand with your feet slightly wider than hip-width apart.
Squat down as low as you can comfortably go, keeping your heels on the floor.
Bring your palms together in front of your chest in a prayer position.
Use your elbows to gently press your knees apart.
Hold for 30 seconds while breathing deeply.
Benefits: This pose helps open the pelvic area, strengthens the lower body, and encourages easier bowel movements.
5. Bridge Pose (Setu Bandhasana)
This gentle backbend opens the chest and stimulates the abdominal organs.
How to do it:
Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
Place your arms alongside your body with palms down.
Press your feet and arms into the floor and lift your hips toward the ceiling.
Hold for 30 seconds to 1 minute while breathing deeply.
Slowly lower your hips back down.
Benefits: This pose improves blood flow to the pelvis and abdomen, helping digestion and relieving constipation.
