If you’re struggling with constipation, yoga may be able to help. Certain yoga poses can help stimulate the digestive system and get things moving again.
1. Child’s Pose
Child’s pose is a resting position that can help relieve stress and tension in the back and shoulders. It also helps to lengthen the spine and open up the hips. To do child’s pose, start on all fours with your knees hip-width apart and your hands shoulder-width apart. As you exhale, slowly lower your buttocks down to your heels and stretch your arms out in front of you. Hold for 30 seconds to 1 minute.
2. Cat/Cow Pose
Cat/cow is a simple yet effective pose for stimulating the digestive system. It helps to massage the abdominal organs and get things moving. To do cat/cow, start on all fours with your knees hip-width apart and your hands shoulder-width apart. As you inhale, arch your back and look up toward the ceiling. As you exhale, round your back and tuck your chin to your chest. Repeat 10 times.
3. Downward Facing Dog Pose
Downward facing dog is a classic yoga pose that can help relieve constipation by lengthening and decompressing the intestines. It also helps to strengthen the arms and legs. To do downward facing dog, start on all fours with your hands shoulder-width apart and your knees hip-width apart. As you exhale, lift your hips up and back to form an inverted “V” shape. Press your palms into the ground and keep your feet hip-width apart. Hold for 30 seconds to 1 minute.
Read More: Ayurvedic Medicines for Constipation – Triphala Churna
4. Bridge Pose
Bridge pose is a gentle backbend that can help to stimulate the digestive system. It also helps to open up the chest and shoulders and improve circulation throughout the body. To do bridge pose, lie on your back with your knees bent and your feet flat on the ground about hip-width apart. As you exhale, press into your feet and lift your hips up toward the ceiling. Clasp your hands together underneath you and hold for 30 seconds to 1 minute.
5. Seated Forward Bend Pose
Seated forward bend is a deep stretch that can help to lengthen the intestines and relieve constipation. It also helps to calm the mind and ease stress and anxiety. To do seated forward bend, sit on the ground with your legs straight out in front of you. As you exhale, fold forward from your hips, keeping your back straight. Reach for your toes and hold for 30 seconds to 1 minute.
6. Cobbler’s Pose
Cobbler’s pose is a restorative yoga pose that can help to stimulate the digestive system and relieve constipation. It is also helpful in relieving stress and tension in the lower back and hips. To do cobbler’s pose, sit on the ground with your knees bent and your feet flat on the ground about hip-width apart. Bring the soles of your feet together and let your knees fall open to the sides. Use your hands to press your feet together and hold for 30 seconds to 1 minute.
7.Wind-Relieving Pose
Wind-relieving pose is a simple yet effective pose for relieving constipation. It helps to massage the abdominal organs and stimulate the digestive system. To do wind-relieving pose, lie on your back on the floor with your knees bent and your feet flat on the ground about hip-width apart. As you exhale, bring your right knee up to your chest and hug it in with your arms. As you inhale, release your right leg and bring your left knee up to your chest. Hug it in with your arms and hold for 30 seconds to 1 minute. Repeat on the other side.
8. supported Head-to-Knee Pose
Supported head-to-knee pose is a deep stretch that can help to lengthen the intestines and relieve constipation. It also helps to improve circulation throughout the body and ease stress and anxiety. To do supported head-to-knee pose, sit on the floor with your legs straight out in front of you. Bend your right knee and bring the sole of your right foot up to rest against your inner left thigh. As you exhale, fold forward from your hips, keeping your back straight. Reach for your left toes and hold for 30 seconds to 1 minute. Repeat on the other side.
9. Belly Breathing
Belly breathing is a simple yet effective way to help relieve constipation. It helps to massage the abdominal organs and stimulate the digestive system. To do belly breathing, lie on your back on the floor with your knees bent and your feet flat on the ground about hip-width apart. Place your hands on your stomach and breathe deeply into your belly, allowing it to expand as you inhale. Exhale fully, drawing in your stomach as much as you can. Repeat 10 times.
10. Drink Plenty of Fluids
Drinking plenty of fluids is essential for keeping the digestive system moving and preventing constipation. Be sure to drink at least eight glasses of water per day, and add in other healthy fluids like herbal tea and freshly squeezed juice. Avoid sugary drinks and caffeinated beverages, which can dehydrate the body and make constipation worse.
Sources:
http://www.healthline.com/health/constipation-natural-remedies#Overview1
http://www.webmd.com/digestive-disorders/tc/constipation-home-treatment
