Yoga for Constipation Relief
Constipation is the root cause of a whole range of diseases and conditions including piles, fistula, peptic ulcers, acidity, gas, depression and headaches to name a few. In-fact many yogis claim that nearly all diseases that infect the body are a direct result of constipation. So becoming free of constipation would directly mean getting freedom from all these resultant diseases and living a happy and contented life.
The main reason for constipation and gas is the consumption of bad diet over a large period of time coupled with stress and an unhealthy lifestyle. Sluggish performance of the digestive system lies in the fact that it has not been stimulated through contraction and expansion.
What Does it Mean to Be Free from Constipation?
Performing Yoga and following a healthy diet can help you become completely free of constipation. Freedom from constipation will mean that you will not need to depend upon laxatives or other herbal drugs to remove constipation. This will also mean that your stool will be free from bad odor and will come out easily without any effort from your end. A healthy man spends only 2 minutes to clear his system as compared to some who spend close to 30 minutes sitting on the pot and still finding it difficult to clear their system of built-up fecal matter.
Yoga for Constipation Relief
There are several Asanas and Pranayama techniques in Yoga that will help you physically stretch and contract the muscles of organs like the stomach, intestines, liver and kidney.
The situation of these organs will lead to increased benefits as far as your digestion is concerned and have salutary effects on your excretory system. You will be able to relieve the most acute cases of acidity, gas and constipation if you follow the Yoga Asanas and Pranayama exercises cited below.
Pranayama Yoga for Constipation:
When you perform pranayama you automatically force the internal organs to feel the contraction and expansion through pressure from the muscles above them.
The following three Pranayama techniques can prove extremely useful to get relief from constipation:
If you have the time, it is best to complete all the 7 important Pranayama techniques that include Bahya Pranayama, Bhramari Pranayama, Udgit Pranayama and Anuloma - Viloma Pranayama.
Spend at-lest 30 to 45 minute a day practicing Pranayama. Important point to bear in mind is to do Pranayama early in the mornings when your stomach is empty. You can drink a glass of warm water before beginning. Second important point is to ensure that you do not strain yourself. When you begin, do these techniques for a shorter durations so your body can get accustomed to these exercises.
Yoga Asanas for Constipation:
The below mentioned Yoga Asanas will prove extremely useful to help your body become free from constipation:
- Uddiyana-Bandha (Abdominal Lock) -Instructions
- Mandukasana (Frog pose)
- Bhujangasana (Cobra Pose) - Instructions
- Shalabhasana (Locust Pose)
- Naukasana (Boat Pose)
- Sasangasana (Rabbit Pose)
Yoga for Removing Gas
The formation of gas in the body is the direct result of indigestion and constipation. So once you are free from constipation, you will automatically be free from gas related problems.
None the less here are two Asanas that will help remove gas from the body instantly:
1.) Pavanamuktasana (Wind Removing Pose)
2.) Balasana (Childs Pose) - Instructions
Changes in Diet
Along with the above Asanas and Pranayama techniques, it is important that you bring necessary changes to your diet. Without these changes, none of these Asanas will be effective in helping you become completely free from constipation:
Please bear the following points in mind:
1.) You should reduce the consumption of meat, eggs and other non-vegetarian diets including sea food. Best way would be to restrict the consumption of these foods to a maximum of 1 to 2 times a week. Meat should be replaced by raw as well as boiled vegetables.
2.) Include a salad consisting of raw vegetables like carrots, beetroots, tomatoes and cucumber with every meal.
3.) The break-fast is the most important meal of the day for a purpose. The breakfast should consist of foods that are both nutritious and easy to digest. Your breakfast should consist of fresh fruits or raw vegetables. The best fruits for people suffering from constipation include apples, guava and papaya. If you are not into fruits, consider eating a raw food breakfast consisting of carrots, cucumbers, tomatoes, dates, flax seeds and a variety of fresh sprouts.
4.) Avoid eating overly salty food products, processed foods, starch rich foods, foods with refined sugar, milk products, tea, coffee, alcohol and junk foods.
5.) Do not depend on laxatives or herbal alternatives. You can use these in extreme cases but these are definitely not good for daily use. Regular use of these products will ruin the healthy functionality of your intestines.