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Yoga Poses For Constipation | 11 Yoga Exercises for quick relief

May 15, 2020

Finishing a delicious meal only to cap it off with a stomach ache is the worst feeling ever. The sensation of being bloated and congested leaves one feeling pretty helpless. The idea of cancelling the rest of their plans or just pop a laxative might seem good but, hear us out- there are natural practices that will aid one with their indigestion and other ISB (Irritable Bowel Syndrome) flare-ups.

The best part is, there are numerous ways to mitigate constipation and indigestion without altering your diet. Though practicing yoga to relieve ISB is not considered treatment but, it has shown promising results in soothing certain symptoms of ISB.



How yoga can aid constipation

The first thing that comes to mind when you think of yoga is deep stretches and relaxing music. But, the art of yoga does a lot more than that. Spending time practicing yoga is profitable from your head to your toes. And that also includes your gut.

In our unhealthy and fast-paced lifestyle; poor eating choices, chaotic schedules and stress can often manifest as irregular bowel movements. Yoga is the best formula for dealing with constipation and such problems as it helps in alleviating them in two ways: firstly, it helps governing one’s response to stress, which immensely promotes the working of your digestive system. It is often observed that you are highly expected to get blocked up when you are stressed.

Secondly, twists, turns, and mild application of pressure help trigger the flow of food in your body. Yoga poses massages your digestive unit which boosts oxygen delivery and blood flow, thus restoring regular movement of stool through your system and providing relief from constipation.

 


See Also Strengthen Your Body With the King of all Yoga Asanas

Yoga postures for constipation

  1. Child's Pose

    • It activates the digestive organs. It can be performed at any time to calm your mind and nerves. It also administers fast relief from constipation.

  2. Supine twist

    • this is a gentle twirl that promotes waste expulsion and increased blood flow to your gut. Hence, it is considered to be a very beneficial position for digestive problems.

  3. Bow pose

    • This pose triggers energy flow in your internal organs. It helps in relieving gas build-up and it also increases energy flow.

  4. Camel pose

    • This pose promotes blood circulation in your entire body, including your digestive system. It is considered as one of the best poses to relieve constipation

  5. Matsyasana twist

    • This position helps in massaging the digestive system. It also aids in detoxification and gastric issues.

  6. Shoulder stand

    • This is an inversion pose that promotes the loosening of any blockage in the digestive system via shifting the gravitational pull on your organs.

  7. Plow pose:

    • This is a very calming position which relieves gastric discomfort by placing mild pressure on your abdomen. 

  8. Crescent twist

    • This twist helps in increasing the blood flow to the abdomen area. It is a more substantial twist than the supine twist. Thus, proving to be a very effective position for indigestion issues.

  9. Bridge pose

    • This pose unlike the rest opens up one’s stomach rather than constricting it. This promotes good digestion and increased blood flow in the abdomen.

  10. Boat pose

    • It is a position which enables full engagement of one’s core, resulting intoning of belly along with the expulsion of bloat.

  11. Butterfly pose

    • This position is really suitable for relieving stress as well as painful cramps and gastric issues.


See Also Strengthen Your Body With the King of all Yoga Asanas

What is the preferred time to exercise?

Although it is not favoured to exercise after a meal but, still if you like to work-out after a meal, then it is advised to wait for at least an hour. Exercising after a meal is not recommended because; if you do this the blood flows away from one’s stomach towards their heart, resulting in sluggish movement of food through their intestine. Therefore, the best time to work-out is with an empty stomach because this helps in more movement of the organs and increased blood flow towards them. Thus early morning is the best to work-out for indigestion issues.


Other remedies for constipation

Sometimes it becomes really difficult to exercise even for five minutes due to one’s hectic schedule and therefore, it becomes necessary to find different methods to aid themselves. Nowadays, herbs are accessible everywhere moreover, most laxatives contain herbal ingredients. Laxative herbs consist of substances that boost contractions of the intestine which further promote the movement of food through one’s digestive system. The most conveniently usable herbs for constipation are buckthorn, rhubarb, senna, and psyllium. 

A few other remedies include dinking an extensive amount of water, eating probiotic food or supplements, prescription laxatives, drink coffee, avoiding dairy products, and the like.

 


See Also Strengthen Your Body With the King of all Yoga Asanas

The Takeaway

Although the above-mentioned poses are a great beginning for practicing yoga to improve your own health, there are numerous other positions that provide quick constipation relief, improved digestive system, and the like. But always remember yoga is very effective for such issues because it promotes stress management. No matter what position you experiment with, never forget to breathe deeply and calm your nerves.

A peaceful mind goes a long way to fixing your digestive woe”.

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