Yoga Poses to Relieve Constipation

Overview of Yoga Poses

Constipation is a condition where a person has difficulty passing bowel movements, typically experiencing fewer than three bowel movements per week, or having hard and difficult-to-pass stools. It is a common issue that can cause discomfort and bloating. While diet, hydration and other activities play key roles, yoga poses can be a helpful way to relieve constipation. Below are some specific yoga poses that may help relieve constipation:

• Seated twist: This is an easy pose that may be suitable if you are new to yoga.
  • Start by sitting on the floor with your legs crossed.
  • Place one hand on your opposite knee and gently twist your torso in the direction of that hand.
  • Hold the twist for a few breaths and then repeat on the other side.
• Wind-relieving pose: This pose can help ease bloating, gas, and stimulate your bowels.
• Start by lying flat on your back with your legs extended in front of you.
• Slowly bring one knee up to your chest and hold it there with your arms for about 20 breaths.
• Release the knee and repeat the same action with the other leg. Finally, bring both knees to your chest and hold for another 20 breaths.
• Bow pose (Dhanurasana - dhah-noo-rah-suh-nuh): This pose stretches your back and may aid digestion and constipation.
• Start by lying on your stomach with your legs straight and hands by your sides, palms up.
• Bend your knees back and bring your feet as close to your buttocks as you can. Reach back and gently grab your ankles.
• Lift your chest and head upward while pulling your feet toward your body.
• Hold this position for about 45 breaths and then gently release.
• Belly twist (Jathara Parivartanasana - pah-ree-var-tah-nah-suh-nuh): This simple twist is believed to support digestion by increasing circulation and promoting gut movement.
• Start by lying on your back with your knees bent, feet flat on the ground, and arms stretched outward.
• Slowly lower both knees to one side while keeping both shoulders grounded on the floor.
• Hold this position for a few breaths before repeating on the other side.

Please note that while these yoga poses may provide relief for constipation, it is always a good idea to consult with a healthcare professional before starting any new exercise regimen or if you have any underlying health conditions. They can provide personalized advice based on your specific needs and circumstances.