Yoga for constipation - Yoga For Beginners
Being
constipated means your bowel movements are difficult or happen less often than
normal. Almost
everyone has it at some point in life, and it's usually not
serious. Still, you'll feel much better when your
system is back on
track.
The normal length of time between bowel movements varies
widely from person to person. Some
people have bowel movements three times a
day. Others have them only once or twice a week.
Going longer than
three or more days without one is usually too long. After three days, the stool
or
feces become harder and tougher to pass.
How
does constipation happen?
Constipation has different
meanings for different people. For some, untimely stools means constipation
while for some, it is the passage of hard stool. Whatever may be the case, the
most common
explanation for the cause of this problem is undoubtedly our
unhealthy lifestyle.
Inappropriate work
hours, less time for rest and intake of too much junk food harm our body in a
way which we fail to notice. Also, a diet low on fresh fruits and green leafy
vegetables, especially food low on fibre, causes constipation. Less intake of water
is another reason.
What Are the Symptoms?
You may have:
·
Few bowel movements
·
Trouble having a bowel movement (straining)
·
Hard or small stools
·
A sense that everything didn’t come out
·
Swollen abdomen or abdominal pain
·
Vomiting
Some causes of
constipation include:
·
Antacid medicines containing calcium or aluminum
·
Changes in your usual diet or activities
·
Colon cancer
·
Eating a lot of dairy products.
·
Eating disorders
·
Irritable bowel syndrome
·
Neurological conditions such as Parkinson's disease or multiple
sclerosis
·
Not being active
·
Not enough water or fiber in your diet
·
Overuse of laxatives (Over time, this weakens the bowel muscles)
·
Pregnancy
·
Problems with the nerves and muscles in the digestive system
·
Resisting the urge to have a bowel movement, which some people
do because of hemorrhoids
·
Some medications (especially strong pain drugs such as
narcotics, antidepressants, or iron pills)
·
Stress
·
Under active thyroid (hypothyroidism)
Yoga
to the rescue
But the good news is,
there's nothing to worry about because before constipation gets serious and
results in other stomach disorders, we can take care of it with regular
practice of yoga exercises. Infrequent bowel movements leads to straining and
bloating of stomach and is not taken care at time they lead to hazardous pelvic
diseases. Treatment helps many people find relief from constipation. But as we
say prevention is better than cure. So the best way to prevent it is to
inculcate Yoga in our daily routine.
Yoga helps revitalize
our body and also increases the flow of blood and oxygen in the system. Since
most of the yoga postures involve pelvic movement, yoga practice can really
help in relieving our constipation woes.
Here are some postures
which, if practiced regularly, can set infrequent bowel movements to normal.
1.
Mayurasana (Peacock Pose)
This posture helps
improve digestion and destroys the effects of unwholesome food. It also
increases intra-abdominal pressure, which reduces spleen and liver
enlargements. The pose is also beneficial in toning the bowels and removing
constipation problems.
2.
Ardha-Matsyendrasana (Sitting Half Spinal Twist Pose)
The important
physiological aspects of this asana (posture) are that it stimulates the
pancreas, liver, spleen, kidneys, stomach, and ascending and descending colons;
hence improving bowel movements and providing relief from constipation.
3. Halasana
(Plough Pose)
This posture provides
comfort to the liver and intestine. It is an inversion posture which increases
blood circulation in the pelvic area and boosts digestion.
4.
Pavanmuktasana (Wind-Relieving Pose)
As the name suggests, this posture helps
release gas from the body, a common trouble for most of us suffering from
regular constipation. The posture can help cure several digestive disorders,
including dyspepsia. It also helps in relieving acid reflux which is caused by
indigestion.
5. Baddha
Konasana (Butterfly Pose)
This forward-bend
posture helps improve our digestive system and also relieves gas, cramping and
bloating of stomach. The posture also helps in reducing stress which is
necessary for good digestion.
So stop worrying and
start practicing! Just a few minutes of your daily time and you can actually
look forward to a healthy digestive system and a happier you! Don't forget to
improve your diet habits as well – fibre-rich food, fruits and vegetables, and
sufficient intake of water will all help keep constipation woes away!
