Practice some yoga poses that assist you in pooping and keeping constipation at bay. With a good poop, you can start your day with a great note. But regrettably, most of us do not have that pleasure because of constipation or other such bowel problems.
Yoga is not all about fitness, and it is about being healthy and this is the reason there are lot of yoga schools in Rishikesh. When constipation keeps you from being hale, then yoga will surely assist. Some of the significant symptoms of constipation are
- Complicated bowel movements.
- No movement of bowels for about three days.
- Very dry and hard stools.
- You need extra effort for passing stools.
- Abdomen swelling
- Gassiness
- Pain in the lower abdomen.
Some of the primary causes of constipation are
- Thyroid disorders.
- Improper diet
- Diabetes
- IBS
- Stress as well as depression.
- Pregnancy
- Drinking of less water.
Many of us end up eating some pills or some churna to obtain relief from constipation. But frankly speaking, it is now time to look for a permanent solution to your issues rather than depending on stopgap measures. But how will you feel when you know that you can quickly solve this issue without taking any pill or medication.
Here are five yoga asanas that help in coping and keeping your constipation away:
1.Forward bending pose:
- Stand up straight on a mat by keeping your feet together.
- Your core should remain tight, lift both your arms up over your head, and then, with an inhalation, bend down. Exhale and try touching your feet if it is possible for you.
- Hold on to this position for about 10 seconds, and with deep inhalation, come back to the original position and relax.
- Repeat this for about 7 – 10 minutes and then feel the pressure.
This pose helps in calming your brain and assist in relieving stress. This pose also stimulates kidneys and liver, stretching the hamstrings, hips, and calves. This is included in 200 hour yoga teacher training in Rishikesh.
2. Downward facing dog:
- At first, stand up straight.
- With a deep inhalation, start bending slowly and try to be on your all fours in such a way that you are inverted pose.
- Your hand should remain aligned with your shoulders, and your feet should stay hip-width apart from each other.
- Pressure your palms in-ground and then bend your knees a little bit.
- Hold on to this position for about ten breaths.
- Repeat this 7-10 times.
With a downward-facing dog pose, your upper and lower bodies get stretched. In addition, it also enhances postures and stimulates the flow of blood.
3. Child pose
- Kneel down on the floor in the same way as Vajrasana.
- Now spread up your knees and keep your spine straight, lift up both your arms and start bending slowly till your palm touch the ground.
- Stay in this pose for about 10 deep breaths and repeat the whole thing for about 5-8 times.
Child pose stretches your spine, thighs, and hips muscles, thereby having a calming effect.
4. Plough pose:
- At first, lie down on your mat. Keep your legs in a straight position and your hands on the side of your body.
- With a deep inhalation, lift your legs and then try touching toes just back to your head.
- Hold on to this position for about 5-6 deep breathings and gradually lift your toes from the ground.
- Repeat this position for about five times.
5. Squat holding:
- At first, keep your feet wide apart from each other.
- Now join your hands as if you are doing Namaste.
- Now do a full squat with spine straight and hold on to this pose for about 10 deep breathings.
- Repeat the pose for about 10 times.
Squat hold pose is a challenging exercise that helps in developing body strength along with core strength. This is the reason he is in and you can use it as a warm-up exercise, an active recovery, or even standalone training.
Now let us know how all those asanas work for relieving pressure and getting rid of constipation especially taught during a 500 hour yoga teacher training in Rishikesh
All of these poses described above share a common thread, they exert much pressure on the intestine, which is vital for enhancing the movement of the bowel. As per the study, asanas such as downward-facing dogs assist in generating compression, which is one of the best ways for dealing with constipation. As many of the people do not stretch on a regular basis, our body lacks the required compression for causing the bowel movement.
A journal has published that when you practice those poses for about ten weeks, you can easily find good relief from constipation. So, keep those pills as well as Isabgol away for a few days and provide yoga a shot. Yoga is definitely going to help you in getting relief from us.