Constipation is one of the most common health problems faced by a huge population of the world. Here are listed the best yoga asanas for constipation. Irritable bowel, bloating, discomfort during stool passing, unreasonable abdominal pain, stomach cramps and frequent headaches are some of the symptoms of constipation. According to statistics, more than 20% of Indian adults are constipated and if that turns into chronic condition then it is a doorway to an array of diseases. To get a healthy tummy and to avoid very many diseases, one can take refuge in Yoga. By consistently doing yoga for constipation, one can reduce the abdominal strain which is the easiest way to prevent mental fatigue.
There are many asanas to strengthen abdominal muscles but a focused approach towards stretching and compressing the muscles around the stomach would reap great benefits. This kind of massage works wonders than any kind of exercise to relieve constipation immediately. Let us check out a well-balanced sequence of yoga postures for constipation to achieve excellent gut health. Practice them regularly on an empty stomach to get the best results.
Top twelve yoga asanas for constipation – sequence for healthy gut
Padahastasana for effective metabolism
The forward bending asana compresses the digestive organs to reduce flatulence, constipation and indigestion. By massaging the abdominal area, it prevents digestive disorders of all kinds. It improves metabolism along with creating a healthy spine.
Kati Chakrasana for twisting abdomen
This side twist squeezes and releases the abdominal muscles to improve digestion. It is done with an erect spine to give the right compression to the digestive organs. The standing spinal twist improves blood circulation in abdomen and spine to strengthen the organs around these areas. By enhancing digestive health and function of liver, it improves overall metabolism of the body.
Trikonasana for lateral twisting of abdominal muscles
This lateral bending asana stimulates the abdominal organs to improve digestion. It stretches the spine, hamstring and strengthens the thighs, knees, calves and ankles. It opens up the chest to oxygenate the entire body. A multipurpose asana with many benefits, this must be practiced regularly as part of yoga for constipation relief.
Malasana for smooth bowel movement
This asana works wonders for constipation as it stretches the groin, hip, pelvic muscles to aid in effortless flow of bowel movement. It presses the abdominal muscles through the thighs to push the bowel in the colon. By keeping the spine straight in this pose, it pushes the bowel from the alimentary canal towards the anus. Regular practice eliminates irritable bowel syndrome.
Paschimottanasana for compressing abdomen
The seated forward bend works wonders for the lower back but has direct connection with the tummy. It compresses the abdominal muscles, massages them and applies gentle pressure to remove gases and fat deposits from this area. Do it regularly to reduce flatulence around the stomach.
Janu Shirshasana for massaging the intestines
The head to knee pose compresses small and large intestines to help relieve any discomfort in these areas. The sideways bending of the abdominal muscles works best to remove constipation permanently. When practiced regularly it prevents irritable bowel syndrome along with giving a beautiful waist line.
Ardha Matsyendrasana for that perfect abdominal twist
By twisting the spine and abdomen, you can massage the muscles around the stomach, intestines and colon. This seated half twist is best for regulating the secretion of digestive juices and aids in breakdown of food particles. It activates the naval chakra to improve intuitive intelligence. One asana and many benefits, practice this yoga for constipation without fail.
Vajrasana for proper digestion
The thunderbolt pose creates a straight spine to bring down blood circulation to the stomach and abdominal region. Only asana which can be practiced after having meals, this pose improves the secretion of digestive juices to prevent constipation. Do it regularly after having meals to get the best results. Start from two minutes to fifteen minutes after lunch or dinner.
Bhujangasana for stimulating digestive tract
The stretching of the front torso by raising the spine till naval region, increases blood circulation in the digestive tract. In other words, it regulates the secretion of digestive juices to improve assimilation of nutrients. It helps in smooth passage of bowel and removes flatulence from the stomach area.
Pavanmuktasana for removing toxic gases
Ideally, this asana bends the lower back and creates a body posture that puts pressure on the stomach and abdomen to relieve toxic gases from the body. By removing gases, it clears the passage of bowel to aid in smooth bowel movement. It prevents digestive disorders along with curing the common problem of acid reflux. Therefore, this is an ideal asana for digestive problems, it prevents chronic ailments related to abdomen!
Udar Akarshanasana for complete spinal twist
By aligning the body to give a perfect twist to the stomach, this lying down asana gives relief in digestive disorders. By compressing and releasing the abdominal organs, it helps in secretion of digestive juices to prevent indigestion and gastritis. However, reduces excess belly fat to give an attractive stomach and waist. Often called as universal spinal twist, this is the best supine yoga asana for constipation relief.
Shavasana for stress relief
The corpse pose works well in healing chronic disorders as it relaxes the entire spine. By lying down in this asana for a few minutes, one can relax the entire network of systems to get a stress-free mind. An irritated mind is the foremost reason for many digestive problems as it upsets the whole process digestion, assimilation and excretion. One must do this asana at the end of every yoga sequence to create a healthy state of mind.
Lying down in Shavasana and practicing relaxation or Yoga Nidra will give an ultimate experience. Similarly, it calms down the nerves system to prevent the modulations of the mind in order to generate a happy state of mind.
practicing yoga can have many outcomes like anti-ageing, healthy nervous system, healthy body and a very peaceful mind. It can relieve from stress and keep your body free and light. Above all, it helps you to realize yourself in ways your never knew. Yoga isn’t just for a healthy body, but for a healthy mind and a healthy life.
Therefore, yoga for a particular health issue isn’t always suggestible. But practising yoga daily on a regular basis, you can feel the difference within.
Conclusion
Practicing yoga can have many outcomes like anti-aging, a healthy nervous system, a healthy body, and a very peaceful mind. It can relieve stress and keep your body free and light. Above all, it helps you realize yourself in ways you never knew. Yoga isn’t just for a healthy body, but for a healthy mind and a healthy life.
Enroll in our Yoga Teacher Training in Rishikesh to learn more about the benefits of yoga and how to practice and teach these asanas effectively. Our expert instructors at Himalayan Yoga Teacher Training in Rishikesh will guide you on your yoga journey.
