Yoga for constipation - Yoga For Beginners

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

Why Does It Happen?

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!