Yoga for constipation – Constipation reduction workout routines

Yoga for constipation

Constipation is quite common downside as of late. Truly, constipation is a bowel motion in abdomen that creates issue in passing up the stool. Stool of particular person affected by constipation is usually exhausting and dry. Yoga for constipation will help an individual remedy the constipation. Outcomes might be seen in per week.

Yoga for constipation improves the digestion of an individual. These yoga poses impose strain contained in the abdomen which forces the stool to cross out. Yoga poses like cat pose, downward dealing with canine ( Adho mukha svanasana ), bridge pose (Setu Bandhasana) and many others. are very useful in remedy of constipation.

What’s constipation

Constipation is bowel actions in abdomen which can be exhausting to cross. A bowel motion is the final cease within the motion of meals by way of your digestive system. Its signs could embrace:

1. Stomach ache
2. Bloating
3. Feeling as if one has not utterly handed the bowel motion.

The traditional frequency of bowel actions in adults is between 3 per day. Infants typically have 3-4 bowel actions per day whereas younger youngsters sometimes have 2-3 bowel actions per day.

Listing of yoga for constipation
Right here is the record of 10 yoga asanas that in the event you do them each day can remedy constipation. The outcomes might be seen inside 7 days.

1. Downward dealing with canine (Adho Mukha Svanasana)


Process of Downward dealing with canine: Firstly set your knees straight under your hips and your arms barely ahead to your shoulders. Unfold your palms, index fingers parallel or barely turned out, and switch your toes underneath. Inhale whereas pushing your physique up. Maintain your place and breath for few seconds. Exhale whereas coming down.

Advantages of Downward dealing with canine:

1. Calms the mind.
2. Helps to alleviate stress and delicate despair.
3. Energizes the physique.
4. Stretches the shoulders, hamstrings, calves, arches, and arms.
5. Strengthens the legs and arms.
6. Good for knee ache.
2. Seated ahead bend (Paschimottanasana)


Paschimottanasana is also called Seated ahead bend pose. It is extremely useful in lowering weight problems of an individual. It additionally cures many abdomen issues akin to constipation, acidity and many others. Folks affected by diabetes should do that asana each day, because it helps in controlling diabetes. It’s good for again ache additionally. It makes spine versatile and powerful.

Process of seated ahead bend (Paschimottanasana):
Step 1:
Unfold the legs ahead and sit on the bottom.
Step 2:
Contact the thumbs of the toes with the arms, slowly breathe out and attempt to place the top on the knees.
Step 3:
Then slowly increase the top and are available again to preliminary place. Repeat this Aasan for 10-15 occasions each day.

Advantages of Seated ahead bend (Paschimottanasana):

1. Useful in lowering weight problems.
2. Useful in controlling diabetes and again ache.
3. Strengthens the again muscle tissue.
4. Strengthens the thighs.
5. Cures the gasoline hassle or acidity.
6. Cures the issue of constipation.
3. Butterfly pose (Baddha Konasana)


Process of butterfly pose:
Sit in your yoga mat stretched along with your legs in entrance of you. Preserve your backbone straight and bend your legs on the knees, such that the soles of your toes are dealing with one another. Then transfer your thighs up and down, similar to the wings of a butterfly.

Advantages of butterfly pose:

1. Improves stomach organs, ovaries, kidneys and bladder.
2. Improves normal circulation of coronary heart.
3. Stretches the inside thighs, knees, and groins.
4. Helps to alleviate delicate despair.
5. Helps to alleviate the signs of menopause.
4. Standing ahead bend (Uttanasana)


Process of standing ahead bend:
First stand along with your toes joined. Barely bend your knees and fold your torso over your legs, transferring out of your hips, not the decrease again. Place your arms in entrance of your toes. Inhale and prolong your chest to elongate the backbone. Exhale your breath and hold your legs straight and prolong your torso down with out rounding your again. keep in that place so long as you may. Then come again to beginning place.

Advantages of ahead bend:

1. It helps to calm your mind.
2. It helps to alleviate stress.
3. It’s nice for delicate despair.
4. It Strengthen the thighs and knees.
5. It improves digestion and cut back nervousness
5. Plough pose (Halasana)


Plough pose is called Halasana. It is extremely good for again. Folks affected by again ache should do that asana. It makes the spine robust and versatile. This asana additionally strengthen the muscle tissue of neck.



Process of plough pose:
Step 1:
Lie straight on the bottom. Preserve the palms alongside the physique and put them straight on the bottom.

Step 2:
Slowly elevate the decrease a part of physique i.e. toes in a rhythm and contact the bottom behind the top with the toes. Keep on this place for 10-15 seconds after which slowly come again to preliminary place.

Advantages of halasana (Plough pose)

1. Useful in strengthening the neck muscle tissue.
2. Useful in lowering weight and again ache.
3. Strengthens the spine.
4. Improves the blood circulation.
5. Improves digestion and cures issues like constipation.
6. Cobra pose (Bhujangasana)


Additionally it is known as as ‚Sarapa Aasan‘. On this the place of physique appears like a snake.



Process of cobra pose:
To do that Asana lie down on the bottom in your abdomen, conserving the arms near shoulders, increase the chest to such a stage that arms will get straight this might be finished whereas stretching the legs. Take the toes in and grasp the top slowly behind. Slowly come within the preliminary place repeat this 3-5 occasions.

Advantages of cobra pose

1. It makes the backbone versatile and broaden the chest.
2. Makes the neck, shoulders, chest and head extra lively.
3. Enhance the blood circulation.
4. It offers energy and suppleness to the physique.
5. It reduces weight problems.
6. It cures the liver ailments.
7. Useful in strengthening the digestive system.
8. Useful in strengthening the lung energy.
7. Bow pose (Dhanurasana)


Process of bow pose:
First lie down on the mat in a susceptible place. Then Exhale your breath, fold your knees backward and maintain the ankles with arms. Inhale, and whereas inhaling increase the thighs, head and chest as excessive as doable. Attempt to preserve physique weight on the decrease stomach. Be a part of the ankles and whereas exhaling, carry down the top and legs again to the preliminary place.

Advantages of bow pose:

1. It stimulates the organs of the stomach and the neck.
2. It improves the physique posture.
3. It strengthen the again muscle tissue.
4. It stretches the whole entrance physique, ankle and thigh




8. Crescent twist


Process of crescent twist: Decrease your arms and convey your palms collectively in prayer place at your chest. Exhaling, twist your torso to the best. Convey your left elbow to the surface of your proper thigh. Press your higher left arm towards your thigh and draw your proper shoulder blade into your again to show your chest to the best. Repeat above steps for left aspect.

Advantages of crescent twist:

1. It is extremely good for digestive system.
2. Torso and digestive organs are flushed with oxygen-rich blood.
3. It additionally helps to take away toxins from the physique.
4. This pose additionally stretches the muscle tissue of legs, hips, butt, chest, shoulders, and arms.
5. It improves steadiness of the physique.
6. It additionally will increase power and confidence of particular person.
9. Wind relieving pose (Pawanmuktasana)


Process of wind relieving pose:
Lie on the bottom. Exhale and whereas inhaling slowly increase the legs to a 90 diploma angle from the ground. Bend your legs on the knees and relaxation the thighs towards the stomach, conserving the knees and ankles collectively. Maintain the knees with each arms, arms holding reverse elbows. Elevate your neck and place the chin on the knees. Preserve this place so long as you may and are available again to regular place.

Advantages of wind relieving pose:

1. This asana stretches the neck muscle tissue.
2. It additionally stretches the again muscle tissue and make them robust and versatile.
3. This pose additionally will increase the blood circulation and stimulates the nerves which will increase the effectivity of the interior organs.
4. It additionally helps in releasing trapped gases within the giant gut.
5. This will increase the Blood circulation to all the interior organs.
6. Improves Digestion.
7. Relieves constipation.
8. It additionally strengthens the muscle tissue of decrease again.
10. Kid’s pose


Process of kid’s pose:
Sit on mat along with your toes fold. Take your head all the way down to the ground with out elevating your hip. Maintain this place as a lot time as you may. Come again to the traditional place.

Advantages of kid’s pose:

1. Helps to alleviate ache.
2. Enhance flexibility.
3. Enhance neck, backbone and shoulders.