If you have ever experienced the painful symptoms of constipation, then you will no doubt want to learn more about yoga for constipation relief. There is a common misconception that all yoga poses are meant only for the relaxation and meditation aspect of the practice. The truth is that all these poses help to relax your body and mind and are beneficial in digestion. These poses include stretches and transitions that will strengthen your muscles and will improve digestion.
The straddle technique, also known as the cowgirl or American pose, is a useful one for relieving constipation. In this particular pose, the person straddles the legs and holds them at right angles to the body. This is done so that the hips are turned towards the feet. The upper body must be kept straight, with hands and arms on the sides. The stomach should be pushed upwards, so that the food in the gut comes out through the small hole at the top of the spine.
The spinal twist is another useful pose that will work well for digestive disorders. To do the spinal twist, the person sits on the floor with buttocks straight, hands behind the head, and the head tilted back. The lower half of the spine is then brought up and the upper half pushed downwards. The twist is meant to create relief for lower abdomen, chest, kidneys and liver.
The triangle pose is a yoga exercise that will stretch the muscles of the colon and rectum, helping to relieve muscle spasms, and promote proper digestion. The person sits on the floor with thighs straight, and the lower torso kept parallel to the ground. Arch the pelvis forward, pushing the lower intestines upwards, while the upper ones remain flat. This will stretch the lower muscles, as well as the muscles in the rectum.
Another easy-to-do pose that helps treat constipation is the bowel fish. In this pose, the entire body must be kept straight and legs should be straight. Then, bowels can be gently guided into the vagina, gently releasing the stool as it goes along. It also helps relax the abdominal muscles, which in turn, alleviates bloating.
For chronic constipation problem, lying down on the stomach and bending the knee may provide relief. This allows easier access to the anal area, which may be helpful for people who experience pain due to the constipation problem. Squatting or straddling the abdomen while the legs are bent, may also help relieve the discomfort caused by constipation.
Some poses that can also help deal with constipation problems are skull shining breath, mountain pose, anuloma verosa and the forward bend. All these poses increase the efficiency of digestive organs by stretching them and providing adequate amount of air to the digestive system. They also stretch the anus to promote bowel movements. When yoga is practiced regularly, it becomes a highly beneficial exercise, which reduces pain and promotes healthy bowel movements. In addition to these poses, practicing Hatha yoga (or regulated yoga) is also beneficial for treating constipation problem.
To practice salabhasana (or sitting straight), place the hips on the floor and bend the knees so as to bring the head and the trunk of the body into a straight position. The right knee should be tucked under the left shoulder. Let the head sink down and the right shoulder roll backwards. In the meantime, pull the abdomen up towards the chest with the right hand. The hips are now placed in a relaxed position. In this pose, the practitioner’s entire digestive system is stretched.
Another way of performing salabhasana is through Vinyasa style yoga. This type of yoga class focuses on fluid movements, balance and posture, and involves deep breathing exercises, muscle relaxation, and physical exercises to relieve constipation problems. Similarly, Raja yoga class is another good choice for getting relief from digestive issues, as it teaches proper breathing techniques to relax the muscles of the rectal area.
A third option that will provide immediate comfort and healing from constipation is wind relieving pose. This is especially effective for women, as they tend to get constipation episodes more often. To do wind relieving pose, stand with the legs apart at the shoulder level. Let the left leg to slide down the thigh of the leg closest to the ground, while the right leg remains on top of the toes.
If you are suffering from excess flatulence or diarrhea, or you are looking for yoga practice to relieve discomfort in these conditions, you can start by doing a simple mudra, or a hand pose, to align the body’s organs, release accumulated wastes, and open the ribcage. This is a very effective treatment for both constipation and irritable bowel syndrome. After a few days of practicing this pose, you can try it out on your own. You should be careful to breathe in and out slowly and intensely, as it is difficult to do this when your abdomen is sore and swollen. Once you master this yoga practice, you can apply it to other discomforts, like headaches, backaches, cramps, and indigestion.
