5 Yoga Poses to Relieve Constipation
Do you consume unhealthy and processed food regularly? If the consumption of oily food, minimal water intake, and low fibre is a part of your everyday life it is no doubt you suffer from constipation. Moreover, if you are having digestive issues or diseases of the digestive system then there is always a risk of constipation.
Constipation is a condition where you have dry and hard stools, which are a bit difficult to deal with. It reduces your bowel movement and at times you might even go for weeks without any bowel movement which further damages your digestive and excretory system. There are many reasons why you might suffer from this debilitating condition. Let us look at the reasons.
Reasons for Constipation
Given below are the three major reasons for constipation.
1. Poor Diet
An unhealthy diet is a leading cause behind the problem of chronic constipation in young and adults. Moreover, improper meal timings and regular consumption of processed food only add to the problem.
Uncontrolled diabetes with insufficient Insulin hormone levels affects your blood sugar levels. Moreover, increased sugar levels are generally the culprit behind the problem of constipation.
The thyroid gland located at the front of your neck controls metabolic activities. Unfortunately, an underactive thyroid, also known as hypothyroidism leads to unnecessary weight gain and constipation.
Do not worry as there is a solution to this problem. Let us look at how exactly yoga helps you get rid of constipation.
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How Yoga for Constipation Works
Given below are two ways in which yoga for constipation helps you keep the digestive and excretory system healthy.
1. Offers Digestive Massage
Various yoga poses like inversions, and forward folds provide your digestive system a gentle massage. Further, the massage helps increase blood flow and oxygen throughout your body, helps move the waste out of your body, and aids in peristalsis.
2. Manages Stress
Stress is the reason why you suffer from the problem of constipation. Moreover, yoga helps manage your stress response system which in turn improves the functioning of your digestive system. Also, a simple yoga practice keeps your digestive and excretory system functioning smoothly and healthy without any hassle.
However, yoga has numerous postures with each providing benefits to a specific body part. Moreover, there is specific yoga for constipation poses that help you find relief from this issue.
Also read: A Guide To Different Types Of Courses In Yoga
Yoga Poses For Constipation
Given below are the five yoga poses that can help you get rid of the problem of constipation.
An effective yoga breathing technique that relaxes your abdomen muscles and belly which improves your digestive system. Further, pranayama also takes care of other stomach-related issues like stomach disorder, acidity, and also reduces belly fat.
2. Bhujangasana (Cobra Pose)
The best yoga for constipation poses to improve the functioning of your digestive system. Further, the Cobra Pose strengthens your abdominal muscles and cleanses the digestive tract. It is the best pose to take care of issues related to digestion and constipation.
3. Pavanmuktasana (Wind Release Pose)
Wind Release Pose is quite effective when it comes to removing gas and improving your digestive system. Moreover, it provides relief from flatulence by speeding up the movement of intestinal flatus which provides relief from chronic constipation.
4. Dhanurasana (Bow Pose)
If you want to strengthen your abdominal organs then practice the Bow Pose. Also, it is the best yoga for constipation pose to find relief from digestive problems and gas. Moreover, the Bow Pose is excellent at preventing diseases using intra-abdominal pressure.
5. Halasana (Plough Pose)
Halasana is excellent at not just strengthening your back muscles but also at reducing stress. Also, this yoga pose stimulates the abdominal area which helps in improving your digestive system.
However, you should know that diet plays an equally important role in keeping you away from the problem of constipation.
Keeping that in mind, yoga experts have come up with a small guide to help you choose the right foods to keep the colon healthy.
Yogic Diet to Keep Constipation Away
Given below is a breakdown of what foods you should consume and avoid to keep constipation at bay.
Depending on your age and sex, as an adult, you should consume anywhere between 25 to 30 grams of fibre in a day. Consult a certified dietician to devise a meal plan with the right amount of fibre in it.
Some of the best sources of food that are rich in fibre are;
- Whole grains including whole-wheat bread, oatmeal, and bran flake cereals
- Legumes like lentils, black beans, soybeans, kidney beans, and chickpeas
- Fresh vegetables like carrots, broccoli, collard greens and green peas
- Fruits like berries, oranges, pears, and apples
- Nuts like almonds, pecans, and peanuts
Make sure to consume plenty of liquids, especially water. You can also consume naturally sweet fruit juices and soups. It makes the stools softer and easier to pass out from your body.
Consuming enough liquid is also an excellent way for you to avoid dehydration. Liquids are also essential for maintaining overall good health. You can consult a healthcare professional to know how much water to drink. It depends on your body size and activity level.
At the same time, there are some things which are better left out from your diet. These include;
- Fast food
- Prepared foods
- Frozen foods
- Processed food items like hot dogs and microwave food items
Any issue affecting your digestive system will have a vast impact on your overall health. Moreover, if you practice the five yoga for digestion poses mentioned above daily it will help you keep your digestive and excretory system functioning without any issue.
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Ques 1) What helps constipation fast?
Ans) Drinking a lot of water can heal your constipated stomach. Further, including fibre rich food into your diet helps in curing your stomach issues real fast. You can also take a fibre supplement if you are unaware of fibre-rich food items.
Ques 2) Should I keep eating if constipated?
Ans) That depends on your body response. If your body responds positively to fasting, then you must fast for 16 or 24 hours. However, some bodies heal themselves when you put in fibre-rich food. Hence, eating more can also be an option. Therefore, you need to know how your body responds before following the norm.
Ques 3) How do I keep my bowels regular?
Ans) To have normal bowel movements, eat plenty of water. Further, include green vegetables into your routine. Also, make sure you have fruits and nuts regularly. Thus, eating a well-balanced and healthy diet ensures your stomach is in perfect condition.