titute of Diabetes, Digestive, and Kidney Diseases revealed that 42 million Americans deal with constipation every year. All of them have commonly experienced bloating, pain when you try to poop, and trouble relieving themselves regularly. Constipation is the result of several factors, such as changing schedule, skipping workouts, pregnancy or taking junk food. A diet low on fresh fruits and green leafy vegetables, especially food low on fiber, also causes constipation. The problem of constipation needs to be addressed as soon as possible. If timely care is not taken, it may result in hazardous pelvic diseases and other stomach disorders. To make your life happier and easier, prevention is always better than cure.
30-minute daily yoga practice can help take care of infrequent bowel movement, prevent straining and bloating of stomach and keep you happy and at peace all day. Yoga helps revitalize our body and increases the flow of blood and oxygen in the system. Since most of the yoga postures involve pelvic movement, yoga practice can really help in relieving constipation woes.
- MATSYASANA TWIST
The Matsyasana yoga twist 3 is a basic seated twist that is generally accessible, though some will be a bit more challenging due to the leg and arm positions. This simple yet effective twist is like wringing out a wet rag. The twisting massages the digestive tract to stimulate detoxification. In addition, it also improves your twisting flexibility, which you need for everyday activities such as grabbing something off to your side or turning to look behind you as you drive.
START: Starting with your legs straight in front of you.
FINISH: Bend your right knee so it’s flat on the floor close to your body. Sitting tall, place your right hand behind you to support you. As you exhale, twist to bring your left elbow across your body so it hooks on the outside of your right knee. If your elbow doesn’t reach, you can bring your arm across your shin and grasp your thigh with your left hand. Remember to keep pressing your right foot down into the earth, and sit tall with your spine straight and shoulders down.
- CRESCENT TWIST
This intensive, deep standing twist will wring out all the toxins in your internal organs, relieving any digestion problems like constipation, gas, or bloating, and improving infertility issues.
START: Starting in Downward Facing Dog, lift your right leg high and step it all the way through to your hands for a Low Lunge. From here, you want to keep that 90-degree angle in the right knee and then straighten and engage your back leg, lifting your knee cap and keeping your left heel high towards the ceiling.
FINISH: Put your hands at your hips as you slowly inhale and come up, keeping your hands there for a second to see if your hips are square. As soon as your lower body is set and strong, inhale your arms up. Exhale as you gently twist so that your left elbow hooks on the outside of the right knee. Work on positioning the hands in prayer right at the center of the chest. Inhale, lengthen the crown of the head towards the front of the room. Exhale, and twist a little deeper. Repeat this step at least three times. Gently release the same way you came in and repeat the posture on the other side.
- SUPINE TWISTING
If you’ve ever felt worn out at the end of a workday or after a weekend of over-indulgence, Reclined Spinal Twist is a great pose to help restore balance. As other twisting yoga poses, Supine Twits massages the abdominal organs and strengthens the abdominal muscles. As a result, this pose tones the waistline and also helps remove toxins.
START: Lie down on your back. Bend your knees and put the soles of your feet on the floor with your knees pointing up toward the ceiling. Press into your feet to lift your hips slightly off the floor and shift them about an inch to your right. Draw your right knee into your chest and extend your left leg flat on the floor. Cross your right knee over your midline to the floor on the left side of your body.
FINISH: Open your right arm to the right, keeping it in line with your shoulders. Rest your left hand on your right knee or extend it to make a T shape with the arms. Turn your head to the right, bringing your gaze over your shoulder to your right fingertips. On your exhalations, release your left knee and your right shoulder toward the floor. Hold the pose for five to 10 breaths before rolling onto your back and drawing your right knee into your chest. Release both legs to the floor to neutralize your spine for several breaths before doing the other side.
- TRIANGLE POSE
Side bending energizes the digestive juices through stimulation of the gallbladder and liver. As a result, this simple yoga pose can help you escape from constipation pain. Furthermore, the inherent twisting motion also tones the obliques and energizes abdominal organs.
START: Stand tall and step your feet to 4 feet apart. Raise your arms parallel to the floor and reach them actively out to the sides, shoulder blades wide, palms down. Turn your left foot in slightly to the right and your right foot out to the right 90 degrees. Align the right heel with the left heel.
FINISH: Extend your torso to the right directly over the plane of the right leg, bending from the hip joint. Press the outer heel firmly to the floor to keep balance. Rotate the torso to the left, keeping the two sides equally long. Rest your right hand on the floor outside your right foot. Stretch your left arm toward the ceiling, in line with the tops of your shoulders. Keep your head in a neutral position or turn it to the left, eyes gazing softly at the left thumb. Stay in this pose for 30 seconds to 1 minute. Get back to the starting position and practice on the opposite side.
- WIND-RELIEVING POSE
Are you experiencing from bloated bellies and constipation? Wind-Relieving Pose is exactly what you need to stimulate the bowels and ease constipation. It stimulates the ascending, descending, and transverse colon, as well as the stomach and small intestines.
START: Lie on your back, with your legs and arms extended.
FINISH: As you exhale, draw both of your knees to your chest. Clasp your hands around them. While holding only your right knee, release your left leg and extend it along the floor. Hold this pose for up to one minute. Draw your left knee back in towards your chest and clasp your hands around both knees again. While holding only your left knee, release your right leg and extend it along the floor. Hold this pose for the same amount of time. Finally, draw both knees to your chest. With an exhalation, release and extend both legs along the floor and rest.
- PLOW POSE
Plow Pose is known as an intermediate pose that calms the mind, stimulates internal organs, and especially excellent in relieving constipation. It activates the thyroid, stretches the shoulders and hamstrings, as well as improves the flexibility of your spine.
START: Resting flat on your back, place your palms on the mat beside you.
FINISH: Inhale, activate your core, and lift your feet off the floor until they’re at a 90-degree angle. Support your hips and lower back with your hands as you lift them off the floor. Continue to lift up as you hinge at the hips and rest your feet directly above your head. Press your toes firmly into the mat beyond your head and energetically press into your heels. Lift your top thighs and tailbone toward the sky and pull your inner thigh into the pelvis. Create space between your chin and your chest. Hold for 6 to 10 breaths and then exit slowly and with control.