Ultimate Guide of Yoga for Constipation !
Ultimate Guide of Yoga for Constipation !
In this Blog I’m going to share the best and most effective yoga therapy for constipation. In fact, this is the most complete guide on the internet.
In today’s guide you’ll learn:
Table of Contents
Constipation is one of the common frustrating problems for the 21st-century modern man.
But yoga is the answer to this problem!
Yogic practices can help prevent infrequent bowel movement, straining and bloating.
Therapeutic yogic practices increase the prana flow. Further enhances blood circulation and oxygen flow in the lower digestive system. Thus easing the bowel movement and elimination of waste from the body.
What is Constipation?
Constipation is a common chronic disorder of the lower digestive system. Thus, in constipation, the elimination of wastes from the body becomes slow and inefficient.
As a result, there is a build-up of digestive and metabolic wastes in the large intestine. As this problem continues, rotting wastes remain in the body for longer periods. Thus, resulting in the creation of toxins and poison in body tissues. This can lead to many other diseases, so one should never overlook constipation.
For good health, vitality, & diseases free body, elimination of waste should be regular and efficient.
Symptoms of Constipation
- Infrequent or Fewer bowel movements.
- Having Dry, Hard or lumpy stool.
- Discomfort in the lower abdominal/intestine.
- Loss of appetite.
- Inability to pass gas and abdominal bloating.
- The low energy level and lethargy.
Causes of Constipation
Less water consumption in daily routine:
Drinking less water causes constipation. Water helps to keep the stool soft and allow proper bowel movements. The large intestine has several roles, and one of them is water absorption. In case if you are drinking less water then intestines tend to absorb more water. Further, it leads to hard and dry stool.
Sedentary Lifestyle:
Constipation occurs commonly in those who sit at an office desk for long hours. In addition, this leads to muscular stiffness, joint inflexibility, and circulatory stagnation. Further, blockage of pranic flow in the lower digestive system of the body.
Lack of proper exercise:
People of this era are too busy, lazy or preoccupied. They don’t even have a few minutes to walk or exercise in their daily routine. They become averse to it. As a result, their muscles become weak & flabby. Circulation becomes slow and irregular and digestive and elimination function slowly deteriorates.
Poor dietary habits:
A diet which contains insufficient fibre leads to an infrequent & difficult passage of stool. The bowel works optimally when it has a large mass to contract against and propel along towards anus. Thus, fibrous cellulose residuals of vegetables, fruits, and, whole grains provide this action.
Toilet position:
The commode style toilet position used in this modern era for bowel evacuation is not the optimal one. Further, it contributes to constipation by inhibiting the full relaxation of the lower colon and pelvic muscles.
The best toilet position is natural crouching or squatting pose. Above all, these poses allow for complete bowel evacuation.
Psychological reasons for Constipation
Constipation is not only a physical condition, but it is also a state of mind. Some of the psychological reasons are:
- Uninspiring & non-creative thinking & lifestyle. (People with these characteristics are frequent sufferer from sluggish digestion and constipation)
- Having fixed ideas and inflexible opinions, stubbornness.
- Inability to accept change gracefully.
- Having mental fear of letting go. Above all, the fear of accepting life’s unpredictability & the certainty of change.
Complete Yoga Therapy for Constipation
Now I will explain complete yoga therapy for constipation. It covers different yoga asana, pranayama, bandha and yoga mudras. We have also covered the diet-related details for the cure of constipation. Depending on the comfort & flexibility of the practitioner, one can opt for all or any of the therapeutic solutions.
Yoga for Constipation: Develop a morning Ritual of bowel cleansing to eradicate Constipation
Majority of people have a habit of drinking bed tea or coffee after waking up. Bed tea or coffee causes dehydration in the body, bloating and metabolic imbalance.
Thus the most effective way to kick start your day and eradicate constipation is to develop an effective morning ritual. I am sharing the detail of the morning ritual that I am following from the last 13 years.
Drink 2 glasses of warm water (approximately at 38-39 Deg C) after getting up from the bed. After drinking warm water perform the following 4 asanas, 5-8 times in the following sequence:
- Tadasana
- Tiryaka Tadasana
- Kati chakrasana
- Supta Matsyendrasana
Go to the toilet, but do not strain, whether there is a bowel movement or not. If there is no motion immediately, it will come later on.
Refer below-mentioned Instructions for asanas:
Tadasana (Palm Tree Pose)
Instructions
- Stand with the base of our big toes touching and the heels slightly apart so that the feet are parallel.
- Inhale: Raise the arm over the head then, interlace the fingers & turn the palms upward.
- Hold the breath: Stretch the arms, shoulders, chest, and abdomen upward while raising the heels, coming onto the toes. then, make sure that you stretch the whole body from top to bottom without losing balance.
- Exhale: Finally, lower the heels and arms
Tiryaka Tadasana (Swaying Palm Tree)
Instructions
- Stand with feet more than shoulder width apart, make sure feet are parallel to each other.
- Inhale: Raise the arm over the head then, interlace the fingers & turn the palms upward.
- Exhale: Bend to the right side from the waist.
- Inhale: Then, come back to the upright position.
- Exhale: Bend to the left side from the waist.
- Inhale: Come back to the upright position.
- Exhale: Finally, release the posture.
Katichakrasana (Waist Rotating Pose)
Instruction
- Stand with the feet about shoulder width apart then, make sure feet are parallel to each other.
- Inhale: Raise the arm to shoulder level.
- Exhale: Twist the body to the right then, bring the left hand to the right shoulder and wrap the right hand around the back. Finally, look over the right shoulder.
- Inhale: Return to the starting position.
- Exhale: Twist the body to left, bring the right hand to the left shoulder and wrap the left hand around the back. Look over the left shoulder.
- Inhale: Return to the starting position.
- Exhale: Finally, release the posture.
Supta Matsyendrasana (Lying Spinal Twist)
Instructions
- Lie down on your back and bend your knees. Feet flat on the ground.
- Then, place your arms at your sides to create 90-degree angles, with your palms facing up.
- Press your feet down into the ground and slide your hips few inches to your right.
- Exhale drop both the knees over to the left side of your body, further twisting the spine and low back. Gaze to the right hand.
- Continue keeping your head and shoulder blades flat on the ground. Hold the posture for 5-8 breaths.
- Inhale: Roll the hips and feet back on the floor.
- Repeat on the other side.
Yoga for Constipation: Include Surya Namaskar in daily routine to cure Constipation.
Surya Namaskar is a complete warm-up exercise having multiple benefits. But one can be practice it as a cure for alleviating constipation.
Practice 10-12 rounds of Surya Namaskar in the morning and evening. Regular practice of Surya Namaskar massages and tones the abdominal organs. Further, it facilitates the movement for downward flowing pranas. Hence one should practice it daily for alleviating constipation.
To know more about Surya Namaskar, click here: Ultimate Guide to Surya Namaskar – Sun Salutation
Yoga for Constipation: Pranayama to increase the prana flow and get relief from Constipation
Regular practice of Bhastrika Pranayama and Kapalbhati Pranayama can cure constipation permanently. Both these pranayamas increase the prana flow in the digestive system. Further, they increase the heat & metabolic rate of the digestion system.
Bhastrika Pranayama (Bellows breathing)
Instructions:
- Sit in a comfortable meditation posture with the hands resting on the knees. Hands either in the chin or jnana mudra.
- Keep the head and spine straight, close the eyes and relax the whole body.
- Take a deep breath in and breathe out forcefully through the nose. Then, immediately breathe in with the same force.
- Continue in this manner, counting 10 breaths. This is the first round. Practice up to 3-5 rounds.
Contra-indications:
- People with high blood pressure, heart disease, hernia gastric ulcer should avoid bhastrika.
- People suffering from stroke, epilepsy should not practice bhastrika pranayama.
- Retinal problems, glaucoma or vertigo patients should avoid bhastrika.
- Elders, suffering from asthma and chronic bronchitis. Also, a patient recovering from tuberculosis should avoid bhastrika pranayama.
- Females in the first trimester of pregnancy can practice only under the guidance of a competent teacher.
Benefits:
- It stimulates the metabolic rate, producing heat and flushing out wastes and toxins.
- The rapid and rhythmic movement of the diaphragm massages and stimulates the visceral organs. Further, tones the digestive system.
Kapalbhati Pranayama (Frontal brain cleansing breath)
Instructions:
- Sit in a comfortable meditation posture. The head and spine should be straight with the hands resting on the knees in either chin or jnana mudra.
- Exhale through both nostrils with the contraction of the abdominal muscles. The following inhalation should be passive by allowing the abdominal muscles to relax.
- Inhalation should be a spontaneous recoil, involving no effort.
- Finally, after completing 10 rapid breaths. Allow the breathing to return to normal. This is the first round. Practice up to 5 rounds
Contra-indications:
- People with heart disease, high blood pressure, hernia, the gastric ulcer should avoid Kapalbhati.
- People suffering from vertigo, stroke, epilepsy should not practice Kapalbhati pranayama.
- It is not recommended during pregnancy.
Benefits:
- Kapalbhati cleanses the lungs. Further, it is good for respiratory disorders.
- It balances and strengthens the nervous system and tones the digestive organs.
Regular yoga practice significantly benefits constipation, digestion, and gut-related diseases. Specific yoga poses and breathing exercises stimulate the digestive system, enhance metabolism, and promote better bowel movements.
Join 200-Hour Yoga Teacher Training in India and learn the details of these practices. Teach the participants how to incorporate effective yoga techniques to support digestive health.
Yoga Chaitanya International Institute is one of the leading Yoga Teacher Training schools in India. Our unique courses and programs give a transformational life-changing experience.
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Yoga for Constipation: Bandha to improve digestion & cure Constipation.
The regular practice of Uddiyana Bandha stimulates intestinal activity and it is the best remedy for abdominal and stomach ailments, from constipation to indigestion. One should practice Uddiyana Bandha empty stomach in the morning.
Uddiyana Bandha (Abdominal Contraction)
Instructions:
- Sit in any comfortable sitting meditation posture with the spine erect and the knees in contact with the floor.
- Then, place the palms of the hands flat on the knees.
- Inhale deeply through the nostrils.
- Exhale fully. Hold the breath outside.
- Lean forward and then, press down on the knees with the palms of the hands. Straighten the elbows and raise the shoulders, allowing further extension of the spinal cord.
- Pressing the chin against the chest.
- Contract the abdominal muscles inward and upward. Hold the abdominal lock and the breath outside as per your comfort level.
- Then, release the abdominal lock, bend the elbows and lower the shoulders.
- Raise the head and then slowly inhale.
- Finally, remain in this position until the respiration returns to normal, then begin the next round. Practice 4-5 rounds.
Contra-indications:
- Persons suffering from stomach or intestinal ulcer, diaphragmatic hernia should avoid Uddiyana Bandha.
- Do not perform it if you have, high blood pressure, heart disease, glaucoma.
- Pregnant women should avoid Uddiyana Bandha.
Benefits:
- It stimulates the function of the pancreas and liver. Further, it strengthens the internal organs.
- Uddiyan bandha stimulates digestive fire. Further, it massage and tones abdominal.
- It is the best remedy for constipation. Further, it purifies the digestive tract of toxins.
- It balances the adrenal glands, removes lethargy.
Yoga for constipation: Yoga mudras to alleviate constipation
Yoga mudra is particular hand gestures, which carry specific goals of channeling your body’s energy flow.
Yoga mudras alter the flow of energy through your acupuncture system. Changing the position of your hands and fingers alters the prana in the body.
The practice of following yoga mudras will increase the downward flow of prana in the lower digestive system, thus act as a cure for constipation.
Mushti Mudra
Musthti means a closed fist.
Instructions:
- Close your fist with both hands separately and then, press the ring finger with the thumb.
- Do it 3 times a day about 10- 15 minutes.
Benefits:
- It cures constipation.
- It activates the liver and aids digestion. Thereby strengthening the digestive system.
Surya Mudra
Surya means sun and Surya mudra provides heat to the body.
Instructions:
- Fold the ring finger and then, join it to the root of the thumb. Press slightly by the thumb.
- Keep other three fingers straight.
Benefits:
- It produces heat in the body and generate energy, and increase vitality.
- This mudra cures constipation, diabetes, and high blood pressure.
- It reduces obesity and heaviness of the body and reduces weight.
Shuchi Mudra
Shuchi means cleansing and mudra provides a cleansing effect on the body.
Instructions:
- Close your both hands into fists.
- Place left hand on your chest,
- While inhaling bring forward your right fist. Then, straighten the index finger upward.
- Similarly, place your right hand on your chest. Then, inhale and bring forward your left-hand fist.
- Finally, straighten its Index finger pointing upwards.
Benefits:
- This mudra has a cleansing effect on the colon and removes constipation.
- In mild constipation do it twice a day, morning or evening. 6 to 12 rounds each time.
Yoga For Constipation: Agnisara Kriya To Increase Digestive Fire And Cure Constipation
The word Agni means fire, agnisara kriya activates the digestive fire. It is highly effective for a sluggish digestive system.
The contractions of abdominal muscles create a ‘vacuum-like’ effect; this helps to massage the internal organs and thus increases the blood flow to the abdominal area. Regular practice of agnisara kriya can alleviate chronic constipation.
Instructions:
- Sit in padmasana or any cross-legged posture with a straight spine. Then, inhale deeply.
- Exhale, empty the lungs as much as possible. Further, lean forward slightly, straightening the elbows.
- Push down on the knees with the hands and then press chin to the chest.
- Contract and expand the abdominal muscles rapidly. Be comfortable while holding the breath outside. Do not strain.
- Move the head upright and then, take a slow deep breath in.
- This is the first round. Finally, relax your breathing before doing the next round.
Benefits :
- Agnisara kriya stimulates the appetite and improves the digestion.
- It massages the abdomen, strengthens the abdominal muscles. Further, it encourages the best health of the abdominal organs.
Contra-indications:
- People suffering from high blood pressure, heart disease, acute duodenal should avoid this kriya.
- If you have peptic ulcers, overactive thyroid gland or chronic diarrhoea then avoid agnisara kriya.
Yoga for Constipation: 10 highly effective asana to beat Constipation
Yoga asanas described below are highly beneficial for constipation. All these yoga asanas massage your internal digestive organs, increase blood flow and oxygen delivery.
Further, it aids the process of peristalsis (wave-like muscle contractions) in the intestines. This encourages stools to move through the lower digestive system. Regular practice of these yoga asanas can result in healthy bowel movements.
1. Supta Pawanmuktasana (Leg lock pose/ Wind Release Pose)
One legged Supta Pawanmuktasana
Instructions:
- Lie down on your back, with straight spine and legs.
- Then, bend the right knee and bring it close to the chest. Interlock the fingers and hold the hands on the shin below the right knee.
- Ensure that the straight left leg remains in contact with the ground.
- Inhale deeply. Then, while exhaling, raise the head and shoulders off the ground and then bring the right knee to the nose.
- Hold the posture for a few seconds.
- Inhale slowly and finally, release the posture.
- Repeat this 3 times with the right leg followed by the left leg ( 3 times).
Supta Pawanmuktasana - With both legs
Instructions:
- Lie down on your back, with straight spine and legs.
- Bend both knees and move the thighs to the chest.
- Interlock the fingers and then, hold the hands on the shin of both legs just below the right knee.
- Inhale deeply. Then, while exhaling, raise the head and shoulders and try to place the nose in between the two knees.
- Hold the raised position for a few seconds.
- Slowly lower the head, shoulders, and legs while inhaling. Practice this 3 times.
2. Triyaka Bhujangasana (Twisting Cobra Pose)
Instructions
- Lie down on your stomach with the legs separated about half a meter. Then, tuck the toes under the heels so that the foot rests on the ball of the foot.
- Place the palms of the hands flat on the floor, close to chest and shoulders. The fingers pointing forward. Further, make sure elbows are close to the sides of the body.
- Rest the forehead on the floor and close the eyes. Then, relax the whole body, especially the lower back.
- Inhale and slowly raise the head, neck, and shoulders. Straightening the elbows, to raise the trunk of your body. Use the back muscles more than the arm.
- Exhale: Twist the head and upper part of the trunk, and then, look over the left shoulder. Gaze at the heel of the right foot. Hold for a few seconds. Relax the back and keep the navel close to the floor.
- Inhale: Come back to the centre position with Face forward. Do not lower the trunk.
- Exhale: Repeat the twist on the other side.
- Inhale: Come back to the centre position with Face forward.
- Exhale: Finally, lower the body to the floor.
This is the first round. Practice 3 to 5 rounds.
3. Trikonasana (Triangle Pose)
Instructions
- Stand erect with feet 3 to 3.5 ft. apart depending on your height. Further, make sure your feet are parallel to each other.
- Roll your shoulders back open your chest.
- Inhale: Lift your arm up at shoulder level, palm facing down. Then, engage your abdomen.
- Turn your right foot out 90°, and the left foot slightly in (approx. 5°). Then, engage knee cap of right foot, Reach out to the right side (slide your torso towards the right side). Further, make sure the heels of both the feet are in one line.
- Exhale: Bend laterally on to the right side from the waist. Then place the right hand on the right shin, keeping left hand straight.
- Inhale: Finally, come back to the middle position and switch onto the left side.
- Repeat Trikonasana on the left side.
This is the first round. Practice 2 to 4 rounds
4) Halasana (Plough Pose)
Instructions
- Lie down on your back with the legs and feet together. Keep the arms close to the body with the palms facing down.
- Inhale: Raise both legs to the vertical position, keeping them straight and together. Use your abdominal muscles to raise the legs.
- Exhale: Press down on the arms and lift the hips, rolling the back away from the floor. Then, lower the legs over the head. Bring the toes towards the floor behind the head without straining, but do not force the toes to touch the floor.
- For beginners: Turn the palms up, bend the elbows and then, place the hands behind the ribcage to support the back. For Intermediate & advance: Interlock the fingers and then, straighten the arms, and draw the hands down toward the floor.
- Relax and hold the final posture as per your comfort level.
- Inhale: Return to the starting position by lowering the arms with the palms facing down. Then gradually lower each vertebra of the spine to the floor. Followed by the hips, so that the legs resume their initial vertical position.
- Exhale: Finally, using the abdominal muscles, lower the legs to the starting position.
5) Shalabhasana (Locust Pose)
Instructions
- Lie down on your abdomen with the chin touching the floor. Arms alongside the body or under the thigh (palm facing thigh). Keep your Legs straight, feet together and the soles of the feet uppermost.
- Inhale: Raise the legs as high as possible without straining. Further, make sure your legs are straight and together. Then, raise your legs by applying pressure with the arms against the floor and contracting the lower back muscles. Hold the posture as per your comfort level.
- Exhale: Finally, lower the legs to the floor. Then, relax in the starting position with the head turned to one side. Allow the respiration and heartbeat to return to normal.
6) Vajrasana (Thunderbolt Pose)
Practice vajrasana after meals, for at least 5 minutes to enhance the digestion. In cases of digestive disorder, practice abdominal breathing (100 breaths) in vajrasana before and after the meal.
Instructions
- Kneel on the floor with the knees close together.
- Move your big toes together, and then separate the heels.
- Lower down the buttocks on the feet, so that heels are touching the sides of the hips.
- Keep your hands on the knees, palms facing down, with spine straight.
7) Ustrasana (Camel Pose)
Instructions
1) Sit in vajrasana.
2) Stand on the knees with the arms at the sides, knees at hip distance apart. Then, engage your legs. Pull the thighs back so the hips are still over the knees. Then, rotate the inner thighs in a little and with your hands help to lengthen the buttocks down.
3) Inhale: Move the shoulder blades back as you lift the chest.
4) Exhale: Lean backward, slowly reaching for the right heel with the right hand. Then the left heel with the left hand. Do not strain.
5) Push the hips forward, keeping the thighs vertical. Then bend the head and spine backward as far as is comfortable.
6) Hold the posture for 5 breaths.
7) Finally, return to the starting position by slowly releasing the hands from the heels one at a time.
8) Matsyasana (Fish Pose)
Instructions
- Lie down on your back with legs straight.
- Raise your hips up and then place your hands under the buttocks, palm facing the floor.
- Inhale: Press elbows unto the floor and lift the chest up. Then place the crown of the head on the floor.
- Relax the arms and the whole body, allowing the head, buttocks, and legs to support the weight of the body.
- Breathe deeply and slowly in the final position. Hold the posture as per your comfort level.
- Inhale: Finally, return to the starting position by taking the support of the elbows and arms.
9) Ardha Baddha Padma Paschimottanasana (Half bound lotus Forward bend)
Instructions
- Inhale: Sit in a straight legged position with feet together and back straight. Then, move the Right leg in half lotus. Further, make sure the right heel is pressing the abdomen.
- Exhale: Bring the right arm around the back to take the right big toe. If you can’t grab your big toe, place the right arm behind the back. Then, extend the left hand outside of the left foot.
- Inhale: Lift the head up and lengthen your spine.
- Exhale: Start bending forward. Then, bring the chest to the knees. Hold the posture as per your comfort level.
- Inhale: Finally, lift the head up and lengthen your spine.
- Repeat the same instructions on the left side.
10) Ardha Matsyendrasana (Half spinal twist)
Instructions:
- Sit in the straight-legged posture with an erect spine.
- Then, bend the right leg and place the right foot on the floor close to the left knee.
- Bend the left leg so that its foot is close to the right buttock.
- Inhale: Place the right hand behind the back.
- Exhale: Lift the left arm up and then, engage the abdomen. Bring the left armpit across the right knee.
- Twist around and place the left arm outside of the right leg. Hold the right foot or ankle with the left hand to ensure that the right knee is close to the left armpit.
- Gaze over the right shoulder. Finally, hold the posture as per your comfort level.
- Inhale: Come back to the centre position.
- Repeat the same instructions on Left side of the body.
Yoga for Constipation: Dietary Recommendation to relieve Constipation
A proper diet plays an important role for relief from constipation. The yogic and ayurvedic diet act as a medicine in case of constipation. Below are a few dietary recommendations which can help in case of constipation:
- Eliminate starches from your daily diet. Substitute with fruits, vegetables, lot of salad and bean sprouts, whole grains.
- You add dried fruits such as figs and prunes to your diet. Prunes have indigestible residue and thus provide bulk to exercise intestine muscles.
- Chew your food properly. This will introduce enough saliva in the food. Further, this will make system alkaline and will increase the digestion.
- Drink plenty of fluids, including juices which provide water in the purest form.
- Include yogurt in your diet. It contains probiotics, which are friendly bacteria that can improve your digestion. Yogurt helps to improve gut health and soften stools, hence it is beneficial in constipation.
Conclusion
I hope you liked this post. Now I will like to hear from you. What did you think of today’s post? Or maybe you have a question about something you read.
Let me know by leaving a comment below.
Constipation creates a bottleneck in the digestive system leading to lack of appetite, bloating, digestive issues and dullness of mind. Chronic constipation can lead to severe diseases, so try to implement yoga as a therapy to eradicate the constipation from its roots. Learn to design and teach Yoga therapy for different disease and ailments.
Yoga Chaitanya International Institute is one of the leading Yoga Teacher Training schools in India. Our unique courses and programs give a transformational life-changing experience.
Join our 200 Hour Yoga Therapy Teacher Training program. It is carefully designed using an integrated approach to yoga, meditation, Ayurveda, and other alternative healing practices.
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About the Author: Sukhvinder Singh Chaitanya
Sukhvinder Singh (Chaitanya) is an experienced yoga teacher. (ERYT-500 & YACEP with 20,000+ hours of teaching experience) He is a master yoga teacher in Ashtanga Vinyasa Yoga, Vinyasa Flow, Hatha Yoga, Yin Yoga, Iyengar Yoga, Ayurveda & Laughter Yoga. He has been teaching yoga, laughter yoga & meditation all across the globe in teacher training programs, workshops & corporate sector for almost 10 years. He's the founder and director of the Yoga Chaitanya International Institute, a leading Yoga Teacher Training school in the world. He shares his expertise in his blogs and his YouTube Channels.
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Thanks !!
Your content has great points, which are very helpful. Thank you for sharing