Do you want to stimulate your intestines and avoid constipation in the future? These asanas will help you because they support the movement and function of the intestines. Try them!
Constipation can become a serious and painful problem. Discomfort usually occurs in the stomach and pelvis. Before annoying symptoms become a disease, you should look for an effective remedy and start doing something about the symptoms.
CAUSES OF CONSTIPATION
The causes of constipation include among many other factors:
- A stressful lifestyle
- Lack of exercise
- Certain medicines (such as sleeping pills or antidepressants)
- Irregular and unhealthy diet
- Low fluid intake
- Hormonal changes
YOGA HELPS YOU WITH CONSTIPATION
One of the best ways to prevent or cure constipation is yoga. Just a few minutes of practice a day are of great help for the proper functioning of the gastrointestinal tract.
The postures that your body adopts when performing certain yoga postures act as a massage on the intestines and the rest of the digestive organs. They stimulate the peristaltic movements on which the transit of the food bolus through the digestive system depends and also the arrival of blood and oxygen. Your bowel movements will become more regular and you will avoid tension in your stomach and gas.
BEST YOGA EXERCISES FOR CONSTIPATION
ARDHA MATSYENDRASANA (HALF TORSION)
- Sit with both legs straight forward and bend your right knee. Raise your knee above your outstretched left leg and place your right foot next to your left knee. Then, bend your left knee and bring your left foot to your right hip.
- Press your left arm on your right knee, straighten your back, and keep your left hand bent with your palm forward.
- Look forward at your right hand or over your right shoulder. The rotation takes place towards the raised leg.
With the help of this exercise, the pancreas, kidneys, spleen, liver, colon and stomach are stimulated. Yoga exercise improves bowel movements and frees you from the unpleasant symptoms of constipation.
SARVANGASANA (THE SAIL)
- Lie on your back with your arms stretched out next to your body and palms down.
- Lift your legs. Your arms are shoulder-width apart and support your back as you slowly stretch your legs upwards. Lift your chin, don’t sink it into your chest, and let your weight rest on your shoulders.
Candle has a beneficial effect on the liver and intestines. Yoga exercise promotes blood circulation in the pelvic area and stimulates digestion.
BADHAKONASANA (SHOEMAKER’S POSTURE)
- Sit on the floor or on a soft surface and bring the soles of your feet together, dropping your knees outward.
- Lean slowly forward without much force and hold your feet with your hands. As you lean further forward, bring your hands ahead of your feet.
- Let yourself fall forward relaxed and hold the position for about three minutes. Inhale and exhale deeply through your nose.
- To finish the exercise, put your hands next to or behind your body, slowly stretch one leg after the other, and try to get up slowly.
This exercise promotes digestion and relieves symptoms such as stomach cramps and gas. Yoga exercise also helps you reduce stress.
ARDUA PAWANMUKTASANA (WIND RELEASE)
- Lie on your back, bend your right knee while inhaling. Hold the position for about 30 seconds. Exhale and stretch your leg down again.
- Then do the exercise with your left knee and then with both.
This yoga exercise relieves heartburn and digestive problems.
BALASANA (CHILD’S POSTURE)
- Kneel on a mat with your butt over your heels. Bend your torso to hip height and try to move forward so that your forehead touches the ground.
- Hold the position for about 20 seconds.
Balasana relieves constipation and gas and helps digestion.
UTTANPADASANA (OUTSTRETCHED FEET POSTURE)
- Lie on your back with your arms close to your body. While inhaling, press your lower back against the mat, stretch your legs and lift them very slowly until you reach 45 degrees.
- Keep your breathing relaxed and tense your abdominal muscles. Stay in the position for ten seconds and repeat it up to three times.
If you practice this and the other exercises, and also increase the consumption of foods rich in fiber and water, constipation will soon cease to be a problem.