Constipation is a very uncomfortable and unpleasant condition. Yet this is something many people have to deal with on a regular basis, and it can have serious effects on our physical and mental health. Fortunately, there are lots of ways to help ease the symptoms and one of the best is yoga. Here are 10 of the best yoga poses for constipation:
1. bridge pose (Setu Bandha Sarvangasana)
This pose helps to relax the entire body, particularly the lower belly and spine. Lie on your back and bend your knees, bringing your feet as close to your buttocks as possible. Lift your pelvis and your chest off the floor, forming a bridge with your body. Place your hands on the floor and stay in this pose for up to 30 seconds, holding your breath for about 3-4 seconds then releasing.
2. wind relieving pose (Pavanamuktasana)
This pose is often used to help relief gas and bloating, and these can be common symptoms of constipation. Start by lying on your back, then bend your right knee and bring it towards your chest. Bring your chin to your knee, making sure your stomach is touching your thigh. Hold the pose with your hands on your shin and your elbow close to your leg. Hold this pose for 10 seconds, then alternate with the left leg.
3. half lord of the fishes (Ardha Matsyendersana)
This pose may help relieve constipation by stretching the abdominal area and thereby promoting better digestion. To practice this pose, start by sitting on your yoga mat with your legs stretched out in front. Bend your left leg, bringing the heel toward your chest, then reach behind your back and hold the feet with opposite hands. Open your shoulder and chest, then carefully twist your torso toward the left side. Hold this pose for about 10 seconds and alternate with right side.
4. Reclined twist (Supta Matsyendrasana)
This pose helps alleviate constipation by stimulating the organs of the abdomen and stimulating peristalsis. To practice this pose, lie on your back with your arms straight and your legs extended. Bend your right leg and bring the knee toward the chest. Bring both knees to the left side of your body, drop them away from the chest, and look over your right shoulder. Stay in this pose for one minute then alternate with the other side.
5. cat-cow pose (Marjariasana-Bitilasana)
This pose helps to massage the abdominal organs and relieve cramps. Start in a tabletop position with your hands in line with your shoulders and your knees below your hips. As you inhale, lift your chin and tailbone, letting your belly drop towards the floor. Then move into the cow pose by lifting your navel, chest, and collarbones. Return to the tabletop position as you exhale and repeat the sequence several times.
6. cobra pose (Bhujangasana)
This pose helps to open up the chest, abdomen, and spine and therefore it is great for improving digestion. Lie on your stomach and bring your hands close to your shoulders. As you inhale, straighten your arms and lift your torso off the ground. Make sure your navel and pubic bone are still touching the floor. Look up, relax your shoulders, and breathe deeply.
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