Asanas for Constipation that relieve gas, cramping and bloating

Asanas for Constipation : relieve gas, cramping and bloating

5 Best Asanas for Constipation that will help you to poop yourshelf.

Constipation is one most common digestive problems which is a by-product of modern dietary habits and sedentary lifestyle.

Even people that pay attention to a diet with limited amounts of fat, meats and cheese have still experienced constipation at one time or another.

Constipation can be painful, uncomfortable and embarrassing.

This yoga asanas helps in Constipation  to improve our digestive system and also relive gas, cramping and bloating of stomach.

1. Wind Relieving Pose (Pawanmuktasana)

man doing pawanmuktasana yoga pose

  • Lie on your back and bring both the knees close to your chest.
  • Press on the lower abdomen, holding the knees with your hands.
  • Raise your neck and chest and bring it closer to your knees.
  • Stay in this position for a few seconds, now return to your normal position.

Benefits of Wind Relieving Pose

– Releases fatigue

-Reduce back pain

-Massages abdominal organs

-Stimulates bowel movement

-Releases gas

2. Seated Half Bound Lotus Pose (Ardha Baddha Paschimottanasana)

girl doing Seated Half Bound Lotus yoga Pose

 

 

  • Sit on the floor, with the right leg stretched straight in front
  • Bend your right leg from the knee and place the right foot over the left thigh
  • Bring the right arm around the back and catch the toe of the right foot
  • Exhale, stretch  the left arm and catch the left foot, bend forward and rest the chin on the left knee
  • Stay in this position for 20- 30 seconds, breath evenly
  • Perform the same steps on the other side.

Benefits of Seated Half Bound Lotus Pose

-Massages abdominal organs

-Eases Constipation

-Works on opening hips and shoulders

3.Three limbed forward bend pose (Trianga Mukhaikapada Paschimottanasana  )

girl doing yoga Three limbed forward bend pose

 

  • Sit on the floor, with the right leg stretched straight in front, bend the left leg at the knee and move the left foot back
  • Join the knees and place the left foot by the side of the left hip joint
  • Extend the arms forward and hold the right toe by bending and resting forehead on the right knee
  • Stay in this position for 20-30 seconds
  • Perform the same steps on the other side.

Benefits of Three limbed forward bend pose

-Strengthens ankles and knees

-Works on abdominal organs

-Stretches spine

-Opens hips

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4. Raised Leg Yoga Pose (Uttanpadasana)

boy doing yoga Raised Leg Yoga Pose

  • Lie on your back on your yoga mat.
  • Let your body loose and breathe normally.
  • keep your legs very closely and straight
  • Keep hands on the side of your thighs.
  • Inhale, raise both of your legs at 30 degrees without bending your knees.
  • Maintain the position as long as you can
  • While maintaining, inhale and exhale slowly.
  • Exhale and brings your legs down slowly.
  • This is one round.
  • Performs it 3 to 5 rounds.

Benefits of Raised Leg Yoga Pose

-Helps in digestion

-Release gas

-Strengthen abdominal Muscles

– Helps to make your legs stronger.

-Strengthen your back

-It helps to burn the fat of lower belly

5. Butterfly Pose (Baddha Konasana)

girl sitting with close eyes and doing butterfly pose

  • Sit with the legs spread out in front, keep the spine straight.
  • Bend the knees and bring both legs towards the pelvis, touching each other at the bottom of the foot.
  • Hold both feet tightly with both hands. You can put your hands under your feet for support.
  • Try to bring the heel as close to the genitals as possible.
  • But yes while doing this, keep in mind that the hands should be straight and the body should be completely straight.
  • This should be done so that the spine becomes straight.
  • Take long, deep breaths, while exhaling, press the knees and thighs towards the floor.
  • Start moving both legs up and down like butterfly wings. And gradually increase the speed.
  • Perform the process as fast as possible. Slow down stop, breathe deeply, exhale, bend forward.
  • Apply pressure on the thighs or knees from the elbow so that the knee and thigh touch the ground.
  • Feel the stretch in the inner part of the thighs and take long deep breaths. Relax the muscles.
  • Now come to the normal position.
  • Straighten your legs slowly and leave the body loose for some time.

Benefits of Butterfly Pose

Helps in intestine and bowel movement

-Fatigue Extinguisher

-Aids digestion

– Great Hip Opener

Conclusion :

Many factors can dispose a person to constipation. Some can easily be prevented by changing habits and lifestyle.

Constipation can be caused or exacerbated by a low-fiber diet, low liquid intake, eating too much junk food or dieting.

Include plenty of high-fiber foods in your diet, including beans, vegetables, fruits, whole grain cereals and bran.

Drink plenty of fluids. Stay as active as possible and try to get regular this asanas from rid of constipation.

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