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Complete Yoga Therapy 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:
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.
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.
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.
Constipation is not only a physical condition, but it is also a state of mind. Some of the psychological reasons are:
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.
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:
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
Tiryaka Tadasana (Swaying Palm Tree)
Instructions
Katichakrasana (Waist Rotating Pose)
Instruction
Supta Matsyendrasana (Lying Spinal Twist)
Instructions
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: Complete Guide to Surya Namaskar
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.
Instructions:
Contra-indications:
Benefits:
Instructions:
Contra-indications:
Benefits:
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.
Instructions:
Contra-indications:
Benefits:
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.
Musthti means a closed fist.
Instructions:
Benefits:
Surya means sun and Surya mudra provides heat to the body.
Instructions:
Benefits:
Shuchi means cleansing and mudra provides a cleansing effect on the body.
Instructions:
Benefits:
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:
Benefits :
Contra-indications:
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.
Instructions:
Instructions:
Instructions
This is the first round. Practice 3 to 5 rounds.
Instructions
This is the first round. Practice 2 to 4 rounds
Instructions
Instructions
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
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.
Instructions
Instructions
Instructions:
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:
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.
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.
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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3 thoughts on “Complete Yoga Therapy for Constipation”
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Thanks !!
Your content has great points, which are very helpful. Thank you for sharing