The improper functioning of the lower digestive system leads to the condition called Constipation. In this condition, the process of elimination of the solid waste from the body becomes infrequent and slower. Due to this abnormality of the stool to pass out from the body; the digestive and metabolic waste accumulates in the large intestine. This build-up of the waste makes the large intestine to become flabby and make it lose its capability to function well.
The bowel movements in each individual depend on several factors such as climate, diet, country, culture etc. There is no particular estimation as to how many times a person must eliminate the solid waste from the body. Generally, some people have bowel movements from one to three times a day. Having bowel movements only once a day could be seen as a slight indication of constipation. Having less than three in a week is considered chronic constipation.
Lacking awareness about the health standard and quality of life one must have. It is becoming very common among people to accept a disease and live with it. Constipation over a long period of time could cause other problems as well. The energy levels of such person fall down. He/she experience laziness, dullness and heaviness in the body all the times. It extremely effects the quality of life, productivity and creativity of that individual.
Reasons behind constipation
Many reasons trigger constipation in a person. Some of them are having a job in which you sit in a chair for long hours. Not having an exercise regime in your everyday life also leads to constipation. The diet in which adequate amount of fiber is present compromise whole grains, fruits and vegetables. Lacking such diet puts you at the risk of constipation. The excess consumption of meat, oil, eggs, cheese, fats, milk, bread contributes to constipation.
Yoga has some effective postures that helps one to fight and cure constipation. Let’s take a look at yoga poses/practices that cures constipation.
1. Surya Namaskar (Sun Salutation)
Surya Namaskar is not an asana but a sequence of 12 yoga posture. It is highly effective in relieving constipation. The different poses not only fights against constipation but also stimulates digestive fire. Practice 6 -12 rounds, start with two. Add one round each week.
2. Tadasana and Tiryak Tadasana (Palm Tree and Swaying Palm Tree Pose)
Tadasana stretch the body upwards whereas Tiryak Tadasana stretch the body sideways. Both of these stretches are useful for those suffering from constipation. Practice both of these poses 3 times each.
Read in details about Tadasana and Tiryak Tadasana here.
3. Halasana (Plow Pose)
Halasana is an inverted yoga posture which is very effective for constipation. Though this is also a foundational pose you may find it hard to practice this pose. Keep trying and be gentle with your body.
Here are the detailed steps to practice Halasana.
4. Pawanmuktasana (Wind Relieving Pose)
Pawanmuktasana (Wind Relieving Pose) meaning, steps, precautions and benefits
As you may guess by the name, the pose is particularly good at getting rid of constipation and gas. You will find it quite easy to practice if you are not obese. If not then just try as much as you can. Practice 3 times with each leg and then 3 times with both.
Know the steps of Pawanmuktasana here.
5. Vajrasana (Thunderbolt Pose)
Vajrasana aids digestion. It is the only pose that you may also practice right after having your meal. Sit in Vajrasana after each meal for 10 minutes. Start with a minute or two if you feel comfortable, continue to increase the time upto 10 minutes.
Vajrasana (Thunderbolt Pose) steps, precautions and benefits
Click here to know more about Vajrasana.
All the above poses will help you to get healthy again. Though some changes in diet and lifestyle are also very important for yoga to work at its best. Drink plenty of water, eat fruits every day. Include dry fruits in your diet especially figs and prunes. Avoid taking salt. Keep yourself as active as you can. You may join any sport of your choice as well. Go for walks or cycling to keep the body active. Take a short walk after meals. Try to get a squatting toilet if possible. It is highly beneficial for proper elimination of stool.
Sravanthi Thumati, an internationally acclaimed yoga champion, and trainer, yoga coach, and a certified yoga therapist. Please follow her social profiles to get latest updates in yoga, health, fitness and lifestyle.