10 Yoga Poses To Relieve Your Constipation
Its prevalence, however, doesn't make it any easier. What can help are the many remedies that promise relief, some of which are easy and free, including yoga.
Yoga is primarily known for increasing flexibility and reducing stress, but it can also stimulate the digestive system, help alleviate discomfort, and promote regular bowel movements. The gentle twists, stretches and mindful breathing techniques can help stimulate the bowels, increase blood flow to the digestive tract and creating small muscle contractions that get things moving through the intestines.
Yoga is an effective practice for managing chronic conditions, including back pain, arthritis and heart issues, by promoting circulation and helping to reduce inflammation. Stress and anxiety can have significant impacts on the digestive system, leading to occasional constipation and discomfort. Yoga can relax the body and mind while calming the nervous system. When the mind and body are in sync, the bowels can ramp up the digestive process.
Incorporating yoga into your daily routine can be a gentle and sustainable way to relieve constipation and improve overall digestive health without equipment. By combining physical moves with breathing and relaxation techniques, yoga offers a drug-free approach to promoting regular bowel movements and enhancing your sense of well-being. This holistic practice not only targets the physical symptoms of constipation but also addresses the underlying stress and tension that can make digestive issues worse, making it a cost-effective way to stay healthy.
Benefits of Yoga
Yoga is not just about twisting yourself into a pretzel, although that is part of the fun. If you are just starting, it is an easy way to get moving while also improving your flexibility and balance. As you become more experienced, you will begin to understand your body more and start connecting your breath with your poses.
As you advance, you can try harder poses that will increase your strength and keep your body healthy. Yoga's emphasis on relaxation and mindfulness helps calm the nervous system, reducing stress levels and promoting a more balanced internal environment. Regular yoga practice can also lead to better sleep and increased energy levels.
Certain poses can massage your intestines and help things move along, and make your next trip to the bathroom an easier one.
Below, find the list of exercises that will relieve your constipation.
Best Yoga Poses for Constipation
Knees to Chest
Lying on your back, bend your knees and bring them in toward your chest as you exhale. Wrap your hands around your knees while keeping your back flat. Hold for 30 seconds, focusing on your breathing.
Seated Spinal Twist
Seated on the ground with your legs straight out in front of you, pull your navel in toward your spine. Then, bend your right knee and put the foot on the outside of the left thigh. Wrap your left arm around your right leg as you twist to the right. Reach your right arm up and then back. Place the fingertips on the ground behind you. Press down firmly with your left straight leg as you breathe in to sit up tall, and breathe out to twist further to your right. Look over your right shoulder and breathe. Then release and switch sides.
Cat Cow
Start on all fours with your hands below your shoulders and knees below your hips. Breathe in while lifting your head toward the ceiling. Arch your back as you breathe in, moving your stomach toward the ground. Then, exhale while pulling your chin to your chest and pulling your abs in so that you arch your back toward the ceiling. Continue alternating back and forth for about one minute.
Child's Pose
Kneel on the floor so that your shins and the tops of your feet are on the ground. Bend at your hips, moving your hands forward and your butt back. Inch your hands out in front of you until your stomach is resting on your thighs and your arms are stretched straight out in front of you, palms on the floor. Focus on your breathing, and take it slow.
Cobra
Lie face down on a yoga mat. Place both palms flat on the mat directly beneath your shoulders. Add a bend to your elbows, keeping them tucked into your sides. Inhale, then raise your chest off the mat as you exhale. Roll your shoulders back, keeping your neck neutral. Maintain the position for up to 30 seconds.
Wide Leg Forward Fold
Begin by sitting tall with your legs out in front of you. Slowly open up the legs as far as your body allows while keeping an upright spine. Try leaning forward with your back straight, stopping when the back starts to round. Hold this position for a few breaths.
For the standing variation: stand with your feet a little wider than shoulder-width. Keeping a tall spine, clasp your hands behind your back. Make sure to maintain your balance as you gently lean forward as far as your flexibility allows while keeping your back straight. You can place your hands on the floor in front of your feet or keep them clasped behind your back. Breathe and sink deeper into the pose.
Triangle Pose
Stand with your feet hip-width apart with your arms at your sides. Take a step forward so that your feet are a few feet apart, with your front right heel in line with the arch of your back left foot. Point your right foot forward and keep your left foot perpendicular to it. Then, lower the right arm down to touch the right shin. Lift the left arm toward the sky and engage the right side of the waist. Hold this position for 10 seconds, remembering to breathe slowly and consistently, before switching sides.
Malasana
Squat in a wide stance with your knees pointed outward. Bring your hands together at your chest and use your elbows to push your knees out wider. Hold this stretch for about 30 seconds.
Downward Dog
Begin in plank position with your body in a straight line. Keep your arms straight with your palms pressing down on the mat. With your knees slightly bent, tuck in your belly and think about pulling your chest toward your thighs while lifting your butt toward the sky. Once you are lifted into the final position, straighten your legs gently. Keep your head between your upper arms and relax your shoulders. Stretch your heels to the ground. If this isn't possible, focus on lengthening your spine rather than forcing the feet to be flat on the ground.
Thread the Needle
Start in tabletop position with hands directly below your shoulders and knees below your hips. Lift your right hand off the ground. Following your right arm with your gaze, thread it behind and through your left arm until your shoulder is resting on the mat. Gently rest your head on the ground, looking toward your hand. Hold for 3 breaths and then switch sides.
This article was originally published on TODAY.com
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