Which yoga and pranayama should be practiced for Constipation, article!

 

Constipation is a common digestive disorder characterized by infrequent bowel movements, hard stools, and difficulty passing stool. While there are several remedies for constipation, yoga and pranayama are known to be effective in easing symptoms and promoting regular bowel movements. In this article, we will discuss the yoga asanas and pranayama techniques that can help relieve constipation, as well as some do’s and don’ts to keep in mind.

Yoga Asanas for Constipation

1. Pavanmuktasana (Wind-relieving pose): Lie on your back with your feet together and arms at your sides. Inhale deeply and as you exhale, bring your knees towards your chest and clasp them with your hands. Rock from side to side if you like, massaging your lower back. Hold the pose for 2-3 minutes, focusing on deep, slow breathing.

2. Ardha Matsyendrasana (Half spinal twist): Sit with your legs extended in front of you. Bend your right knee and place your right foot outside your left knee. Place your right hand on the ground behind your back, close to your spine. Inhale and lift your left arm, exhale and twist your torso to the right, placing your left elbow on the outside of your right knee. Hold the pose for 30 seconds to 1 minute, then release and repeat on the other side.

3. Malasana (Garland pose): Stand with your feet wider than hip-width apart, feet slightly turned out. Bend your knees and squat down, keeping your heels on the ground. Place your elbows on the inside of your knees, then press your palms together in front of your chest. Hold the pose for 30 seconds to 1 minute, then release.

4. Paschimottanasana (Seated forward bend): Sit with your legs extended in front of you, feet together. Inhale deeply, then exhale and fold forward, reaching as far as you can towards your toes. If you can’t reach your toes, hold onto your ankles or shins. Keep your back straight and your head in line with your spine. Hold the pose for 1-2 minutes.

5. Marjariasana (Cat pose): Get onto your hands and knees with your wrists under your shoulders and your knees under your hips. Inhale and arch your back, dropping your belly and lifting your head. Exhale and round your spine, tucking your chin to your chest and pressing your tailbone down. Repeat for 5-10 breaths.

Pranayama Techniques for Constipation

1. Kapalbhati pranayama: Sit in a comfortable cross-legged position. Inhale deeply, then exhale sharply through your nose, drawing your belly in forcefully. Inhale passively, then exhale sharply again. Repeat for 10-15 breaths, then take a deep breath and exhale slowly.

2. Bhastrika pranayama: Sit in a comfortable cross-legged position. Take a deep inhale, then exhale forcefully through your nose. Inhale passively and quickly, then exhale forcefully again. Continue for 10-15 breaths, then take a deep breath and exhale slowly.

3. Anulom Vilom pranayama: Sit in a comfortable cross-legged position. Close your right nostril with your thumb and inhale through your left nostril. Close your left nostril with your ring finger and exhale through your right nostril. Inhale through your right nostril, close it with your thumb, and exhale through your left nostril. Continue to alternate nostrils with each inhale and exhale for 10-15 breaths, then take a deep breath and exhale slowly.

Do’s and Don’ts for Constipation

DO:

1. Drink plenty of water and other fluids to keep your body hydrated.

2. Eat a high-fiber diet rich in fruits, vegetables, whole grains and legumes. A fiber-rich diet can help soften stools and promote regular bowel movements.

3. Exercise regularly to stimulate your digestive system and promote bowel movements.

4. Practice yoga asanas and pranayama techniques regularly to promote regular bowel movements and improve digestive function.

5. Use natural remedies such as triphala, psyllium husk, and flaxseed to aid digestion and promote regularity.

DON'T:

1. Eat too much-processed food, sugary drinks, and junk food as it can worsen constipation.

2. Eat large meals as overeating can cause slow digestion and constipation.

3. Sit or stand in one position for too long periods as it can slow down your digestive system.

4. Neglect the urge to go to the bathroom. Delaying bowel movements can cause the stool to become hard, making it difficult to pass.

5. Overuse laxatives as they can be habit-forming and can cause dependence.

In conclusion, there are many yoga asanas and pranayama techniques that can help relieve constipation, improve digestive function, and promote regular bowel movements. Along with incorporating the recommended practices into your daily routine, it is important to maintain a healthy diet, stay hydrated, and keep an active lifestyle to prevent and manage constipation. If constipation persists, it is important to consult with a healthcare provider to rule out any underlying medical condition.