Many people face the problem of constipation regularly. Constipation can be described as an infrequent bowel movement. The stool is usually hard to pass and you may experience bloating and abdominal pain. Common causes of constipation include inadequate intake of fluid and dietary fiber, side effects of some medications, less physical activity and medical conditions like hypothyroidism. You can get relief from constipation by practicing yoga. It will strengthen your digestive system and regulate your bowel movement. Here are some yoga asanas to relieve constipation.
Balasana (Child Pose)
How to do it: Start by kneeling down. Keep your knees and feet together and your hands at your sides. Now, sit back on your feet and place your palms in front of you on the floor. Start bending forward until your chest touches your thighs. Your hands should be extended in front of you on the floor and your core, engaged. Hold this position for about 30 seconds and return to the original position.
Ardha Matsyendrasana ((Half spinal twist pose or Half lord of the fishes pose)
How to do it: Begin by sitting down on the mat with your legs extended in front of you. Make sure your spine is straight and is in alignment with your neck. Place your hand on your sides. Now, bend your right leg and bring your left foot under your left hip. Take your left leg and bring it over your right knee. Place your left hand behind your back. Inhale and lift up your right hand. Exhale and bring your right elbow near the outer side of your left knee. Twist your upper body towards your left and hold the position for about 30 seconds. Do this on your other side. (ALSO READ Yoga asanas for acidity: 5 most effective yoga poses to treat acid reflux).
Pawanmuktasana (Wind-Relieving Pose)
How to do it: Begin by lying on the floor on your back. Now, bend your knees and bring them near your chest. Hug your legs. Now, bring your head near your knees and hold this position for about 30 seconds and then return to the original position.
Parivṛtta Aṅjaneyāsana (Revolved Crescent Lunge)
How to do it: Start by standing straight with your shoulder, neck and spine aligned. Take your right foot back to come to a lunge position. Bring your hand to your chest in prayer position. Now, twist your upper body to your left and bring your right elbow to the outer side of your left knee. Hold this position for about 30 seconds and then return to the original position. Do the same on the other side. (ALSO READ Yoga asanas for beginners: Start your yoga journey with these 5 simple and basic yoga asanas)
Malasana (Garland Pose)
How to do it: Stand straight with your feet wide apart. Now, squat down with your knees wider than your torso. Bring your hand to prayer position and use your elbows to stretch your knees further. Hold this position for about a minutes and then return to the original position.
These yoga poses will strengthen your digestive system, remove gas from your tummy and relieve constipation. So, start practicing today!