Best Yoga Poses to Relieve Constipation & Gas

Yoga Poses to Relieve Constipation

The best poses of yoga for constipation and gas relieve:

The great yoga gurus of India have also created yogasanas to overcome the common problem like constipation. Problems like constipation can be effectively overcome by regular practice of these yogasanas. This amazing legacy of our ancient traditions can have various effects on us. It allows us to increase our awareness and becoming healthier, that’s why we’ve collected our best poses of yoga for constipation and gas relieve.

Yoga Poses to Relieve Constipation

Many things can trigger constipation, including inadequate diet (especially not having enough fiber and fluids) as well as stress and even travel. Certain medications or digestive disorders such as diabetes may also prevent the colon from taking in enough water from food you consume, allowing it to be eliminated easily. Drinking more water and adding the fiber-rich foods in your diet will ease constipation, but it is also possible to ease the movement. Exercise stimulates the muscles of the intestines so that they are able to move waste more easily. Yoga can also be beneficial in the treatment of constipation.
Yoga poses that are particularly the twists and postures that put pressure on your abdomen, gently massaging your stomach, causing you to move your stool. In fact the results of a study from 2015 concluded that yoga may alleviate signs of Irritable Bowel Disorder, which is often accompanied by periods of constipation.

How does yoga help with constipation?

Yoga has been shown to alleviate gastrointestinal issues, as well as pain and discomfort in the body. The primary mechanisms by which yoga alleviates constipation are as follows:

1. Manages Stress:

First of all, yoga assists in controlling physical and mental tension. It can significantly enhance how well your digestive system works. Constipation and digestive issues will manifest in the body if you are under stress. The only requirements are to practise meditation and try to maintain a calm state of mind by taking deep breaths.

2. Massages the Digestive System:
Yoga benefits your digestive system. Yogasanas massage your digestive organs. These increase the amount of blood flow and oxygen to the body, aiding in the process of peristalsis and allowing stools to pass through your system more easily. Regular yoga practise can facilitate simpler bowel movements.

Yoga Poses For Constipation and Gas relieve:

All such yogasanas, during the practice of which the stomach has to be twisted and pressure has to be put on the stomach, help to a great extent in removing the problem of constipation. Here is the best yogasan for constipation and gas relieves:

1. Supta Matsyendrasana / Spinal Twist Pose

Supta Matsyendrasana is a restorative yoga posture. Restorative yogasana means yogasana to compensate for the damage done to the body. This yoga asana stimulates the internal organs of the abdomen.
By practicing this yoga asana, the blood sugar level remains low. It reduces pain and reduces stiffness in the spine, back and hips. This yogasana is one of the main yogasanas to remove the problem of constipation.

Method of doing Supta Matsyendrasana Yoga:

  1. First of all, lay down a yoga mat and lie down on it.
  2. Spread both the hands in the line of the shoulder on both sides.
  3. Bend the right leg from near the knee and lift it upwards.
  4. Rest the right foot on the left knee.
  5. Exhaling, lift the right hip and bend the back to the left.
  6. Let the right knee go down.
  7. While doing this, keep both hands on the ground.
  8. The right knee should remain completely on the left side of the body.
  9. Now turn the head to the right.
  10. Stay in this posture for 30 to 60 seconds.
  11. Then come back to normal position.

2. Ardha Matsyendrasana
Ardha Matsyendrasana , performed by turning the body , stimulates the internal organs of the abdomen. Blood sugar goes down because of this. It makes digestion better and gives you more energy.

Method of doing Ardha Matsyendrasana Yoga:

  1. Sit on the yoga mat in Dandasana .
  2. Lightly press the ground with your hands.
  3. Lengthen the spine while breathing in.
  4. Bend the left leg.
  5. Place the left foot on the ground above the right knee.
  6. Now bend the right leg.
  7. Place the foot on the ground near the left buttock.
  1. Bring the right hand over the left leg.
  2. Grab the left toe.
  3. While exhaling, bend the torso as much as possible.
  4. Now bend the neck so as to focus on the left shoulder.
  5. Rest the left hand on the ground and breathe normally.
  6. Stay in the pose for 30-60 seconds.
  7. To get out of the asana, do all the steps in reverse order.
  8. Repeat all these steps on the other side as well.

3. Pawanmuktasana / Wind Relieving Pose

When performing Pawanmuktasana, simultaneous soft and strong pressure is applied to the belly in order to work the abdominal muscles. This asana can be helpful in reducing discomfort felt in the lower abdomen and releasing gases that have become trapped there. This asana will also assist in releasing tension in the muscles located in the anus region of the body. To perform this asana, you will need to hold your breath for five or six seconds

Method of doing Pawanmuktasana:

  1. Lie down on the yoga mat in Shavasana on your stomach .
  2. Bend the left knee and bring it near the stomach.
  3. While exhaling, clasp the fingers of both the hands together.
  4. Keep the fingers under the knees.
  5. Now try to touch the chest with the left knee.
  6. Raise the head off the ground and try to touch the knee with the nose.
  7. After touching the nose with the knees, stay in this posture for 10 to 30 seconds.
  8. Exhale slowly and return to normal.
  9. Now do the same process with the right leg.
  10. Repeat this pose 3 to 5 times in one yoga session.

4. Balasana / Child’s Pose
One of the restorative poses in yoga is called Balasana. Balasana is a pose that helps calm the body. Back pain, neck pain, tension, and weariness are all alleviated as a result of its use. This yoga asana, when practised on a daily basis, provides a beneficial massage to the internal organs that are located in the abdomen. It is considered to be one of the most effective yogasanas for enhancing digestion

How to do Balasan Yoga:

  1. Get down on your knees on the yoga mat.
  2. Touch both the ankles and ankles together.
  3. Slowly spread your knees out as far as you can.
  4. Take a deep breath and lean forward.
  5. Take the stomach between both the thighs and exhale.
  6. Widen the sacrum at the back of the waist.
  7. Now while contracting the hip try to pull it towards the navel.
  8. Get fixed on the inner thighs or inner thighs.
  1. Try to lift the head slightly behind the neck.
  2. Try to pull the tailbone towards the pelvis.
  3. Bring the hands to the front and keep them in front of you.
  4. Both the hands will remain in the line of the knees.
  5. Try to touch both the shoulders with the floor.
  6. The stretch of your shoulders should be felt across the back from the shoulder blades.
  7. Remain in this position for 30 seconds to a few minutes.
  8. Breathe in while slowly stretching the front torso.
  9. Tilting the pelvis down, lift the tail bone and return to normal.

5. Bhujangasana (Bhujangasana / Cobra Pose)

Bhujangasana is a yoga posture of Vinyasa and Ashtanga style. This asana stretches the spine and improves the posture of the whole body. This stretching of the spine develops a feeling of deep satisfaction in the body and mind.

The benefits of Bhujangasana are many. Its regular practice can help to overcome the problem of depression. The practice of Bhujangasana helps in opening up the whole body and reducing stress.

If a person has the problem of constipation due to mental problems, then regular practice of Bhujangasana can prove to be very beneficial.

Method of doing Bhujangasana:

  1. Lie down on the ground on your stomach.
  2. Keep both the palms near the thighs towards the ground.
  3. Make sure that the ankles keep touching each other.
  4. Bring the hands equal to the shoulders and bring the palms towards the floor.
  5. Put the weight of the body on your palms, breathe in.
  6. Lift the head and pull it towards the back.
  7. Till this time your elbow will remain bent.
  8. While pulling the head back, take the chest forward as well.
  9. Keep the head pulled like a snake’s hood.
  1. Note that, the shoulders should be away from the ears and the shoulders should remain strong.
  2. Increase the pressure from the hips, thighs and feet towards the floor.
  3. Keep the body in this position for about 15 to 30 seconds.
  4. During this, maintain normal breathing rate.
  5. Feel like your stomach is pressing towards the floor.
  6. After the practice, you can do this asana for 2 minutes.
  7. To release the pose, slowly bring your hands back to the side.
  8. Rest the head on the floor. Keep your hands under your head.
  9. Gently turn the head to one side and breathe slowly for two minutes.

We have reached the conclusion of this piece on the best yoga positions for constipation because this debate was so in depth. People can choose any yoga posture or combination of poses to treat constipation, and then practice those poses regularly to maintain regular bowel movement, as well as treat other gastrointestinal diseases.


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