Beat Monsoon Constipation: 4 Yoga Poses for Quick Relief | YogMantra

Constipation can be a frustrating problem. Often, we reach for laxatives instead of making lasting changes. However, lifestyle adjustments can provide better relief in the long run. Factors like poor diet, lack of exercise, and stress contribute to constipation, but practices like yoga can help.

Let’s explore some easy yoga poses to improve digestion and relieve constipation.

Vajrasana (Thunderbolt Pose)
This pose encourages blood flow to the digestive organs and can be done after meals to enhance digestion.

To practice:

1. Kneel on the floor.
2. Join your feet together at the toes.
3. Sit back on your heels, keeping your back straight.
4. Rest your hands on your thighs.
5. Focus on your breathing and stay in this position for a few minutes.

If you’re uncomfortable, use a cushion under your feet. Those with arthritis should consult their doctor before trying this pose.

Hastapadasana (Standing Forward Bend)
This pose encourages a gentle compression of the abdomen.

To do it:

1. Stand tall with your feet together or slightly apart.
2. Raise your arms overhead and lean back as you inhale.
3. Exhale as you fold forward from the hips, reaching for your toes.
4. Breathe normally and hold for a few seconds before rising back up.

Avoid this pose if you have back issues or vertigo.

Pavanmuktasana (Wind-Relieving Pose)
This gentle pose pushes on the abdomen and massages the intestines.

Here’s how:

1. Lie on your back with your arms at your sides.
2. Pull one knee toward your chest, clasping it with both hands.
3. Keep the other leg straight and relax your neck.
4. Hold for a few seconds, then switch legs.

Repeat a few times for each leg.

Halasana (Plough Pose)
This advanced pose promotes bowel movement and increases blood flow.

To try:

1. Lie on your back with your arms by your sides.
2. Raise your legs to a 90-degree angle.
3. Lift your hips while supporting your back with your hands, lowering your legs over your head.
4. Keep your legs straight and pointed.

Return slowly and carefully to the starting position.

Adding Breathing Techniques
Incorporating Pranayama, or yogic breathing exercises, can greatly reduce stress, which is often a leading cause of constipation. Taking even a few minutes daily to focus on your breathing can help keep your digestive system moving smoothly.

Additionally, lifestyle choices play a vital role. Eating easily digestible foods like fruits, warm fluids, and avoiding heavy meals can keep constipation at bay. A diet rich in fiber is essential for good digestive health.

Research shows that about 20% of adults experience constipation at some point. A study by the National Institute of Diabetes and Digestive and Kidney Diseases highlights that integrating physical activity, like yoga, can decrease these occurrences.

Listening to your body and responding with simple lifestyle changes, along with yoga, can create a healthier digestive system. Let’s embrace these practices for better health and well-being.

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