Last updated on : 01 Sep, 2024
Read time : 13 min
If you’re tired of dealing with constipation, it’s time to explore natural remedies like yoga for constipation relief. Yoga help stimulates digestion, improve bowel movement, and promote overall digestive health. Incorporating these simple yet effective yoga postures into your daily routine can relieve constipation and enjoy a healthier digestive system. This blog guide you through various poses of yoga for constipation.
Constipation is the infrequent and painful bowel movements, typically fewer than three times a week, resulting in hard, dry stools. Symptoms include infrequent bowel movements, hard or lumpy stools, difficulty or pain passing stools, and a sensation of incomplete evacuation. This can be caused by various factors such as inadequate fibre intake, lack of physical activity, slow movement of stool through the colon, and gastrointestinal disorders like irritable bowel syndrome. Other causes for constipation include pregnancy, ageing, travel, or ignoring the urge to have a bowel movement. Sometimes medications and dietary supplements, such as antacids, diuretics, and iron supplements, can also contribute to constipation. Changes in diet, insufficient liquid intake, and underlying conditions like coeliac disease, diabetes, hypothyroidism, or Parkinson’s disease can exacerbate constipation. Additionally, pelvic floor disorders in women and intestinal obstructions or tumours can lead to constipation. To improve constipation naturally, increase dietary fibre through fruits, vegetables, and whole grains, stay hydrated, and engage in regular physical activity, including yoga, to stimulate bowel movements. Establishing a consistent bathroom routine and reducing stress can also aid in alleviating symptoms. Incorporating natural laxatives like prunes or flaxseeds into the diet may provide further relief.
List of Best Yoga Poses to Relieve Constipation
List of Best Exercise to Relieve Constipation
Also read: Bhramari pranayama (bee breath) benefits
Yoga and exercise for constipation offer natural and holistic approaches. By incorporating regular physical activity and specific yoga poses like lotus position or Padmasana into your routine, you can experience relief from constipation while enhancing your overall well-being.
Yoga and exercise are excellent stress relievers. Stress can negatively impact digestion and contribute to constipation. Engaging in yoga and exercise helps reduce stress levels, promoting healthy digestion and bowel movements.
Yoga poses, like twists and forward bends, stimulate the abdominal muscles and massage the digestive organs, aiding in the smooth movement of stool through the intestines. Exercise, especially cardio activities, increases blood flow to the digestive system, enhancing efficiency.
The best time to exercise depends on personal preference and schedule. Some people find that working out in the morning boosts their energy levels and sets a positive tone for the day. Others prefer exercising in the afternoon or evening to relieve stress and unwind. Ultimately, the key is consistency. Find a time that aligns with your routine and allows you to maintain a regular exercise regimen that works best for you.
Incorporating yoga for constipation or doing gentle exercises into your routine can be a beneficial approach for managing the condition. These low-impact activities, such as yoga poses, deep breathing exercises, and stretches, help stimulate digestion, improve bowel movement, and relieve stress.
By focusing on relaxation, stretching the abdominal muscles, and promoting healthy digestion, gentle exercises and yoga offer a natural and holistic way to alleviate constipation. Prioritising your overall well-being will contribute to a healthier digestive system and improved quality of life.
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The recommended position for relieving constipation is to sit on a toilet with your feet supported by a footstool, allowing your knees to be slightly higher than your hips. This position helps align the rectum for easier elimination.
Alleviating constipation within 30 minutes requires immediate actions such as drinking warm water, performing gentle abdominal exercises, or consuming fibre-rich foods like prunes. However, long-term management and consulting a healthcare professional are advised for sustained relief.
Natural remedies for relieving constipation include increasing fibre intake through foods like whole grains, legumes, and leafy greens, staying hydrated by drinking enough water, practising regular physical activity, managing stress levels, and considering natural supplements like psyllium husk or probiotics.
Ayurveda offers various treatments and lifestyle modifications that can provide long-term relief from constipation. Ayurvedic approaches may involve dietary changes, herbal remedies, specific yoga poses, and stress reduction techniques. However, consulting an Ayurvedic practitioner for personalised advice and treatment is essential.
Foods known to cause constipation include processed foods high in fat and sugar, low-fibre foods like white bread and pasta, dairy products, red meat, and fried or greasy foods.
The top 10 foods that help relieve constipation are prunes, apples, pears, kiwi, berries, flaxseeds, chia seeds, leafy greens, whole grains, and legumes.
Tips to prevent constipation include maintaining a high-fibre diet, drinking plenty of water, engaging in regular physical activity, managing stress levels, establishing a consistent bathroom routine, and avoiding prolonged sitting or holding back the urge to go.
Severe cases of constipation may include symptoms such as persistent or severe abdominal pain, rectal bleeding, unexplained weight loss, or a sudden change in bowel habits. If you experience any of these symptoms, it is essential to seek medical attention.
The pain during constipation is typically located in the lower abdomen, around the area of the colon.
Yes, constipation can contribute to gas formation. When stool builds up in the colon, it can cause bloating and discomfort, producing excessive gas.
Yoga poses like Wind-Relieving Pose (Pavanamuktasana), Cobra pose (Bhujangasana), Half spinal twist (Ardha Matsyendrasana), Butterfly pose (Badhakonasana), Adamant pose (Vajrasana), Crescent lunge twist (Anjaneyasana), Cat-Cow Pose (Marjaryasana-Bitilasana), and Forward Fold (Uttanasana) are best yoga for constipation. It can help stimulate digestion and relieve constipation by improving blood flow to the digestive organs and massaging the abdominal area.
A brisk walk or jogging are best constipation exercise that can help stimulate bowel movements and relieve constipation. It increases blood flow to the intestines and encouraging natural movement of the digestive system. Additionally, core muscles exercises, such as pelvic tilts and abdominal crunches, can help relieve constipation.
Yes, bananas are good for constipation. These are high in fiber content, which helps promote bowel regularity by adding bulk to stool. Additionally, bananas contain natural sugars and electrolytes, which can aid in maintaining hydration and supporting healthy digestion.
The Shankh Mudra is considered beneficial for constipation as it helps stimulate digestion. It is formed by joining the tips of the thumb, middle, and ring fingers while keeping the other fingers extended. It relieve stomach discomfort by balancing the elements in the body.
Disclaimer
The content provided within this article has been thoroughly verified for accuracy. However, we advise consulting a healthcare professional before utilising any medication or dietary supplements mentioned herein.
References
Disclaimer
Our healthcare experts have carefully reviewed and compiled the information presented here to ensure accuracy and trustworthiness. It is important to note that this information serves as a general overview of the topic and is for informational purposes only. It is not intended to diagnose, prevent, or cure any health problem. This page does not establish a doctor-patient relationship, nor does it replace the advice or consultation of a registered medical practitioner. We recommend seeking guidance from your registered medical practitioner for any questions or concerns regarding your medical condition.
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