Constipation is a common problem of common life. There are many medicines and treatments available on the market to overcome the problem of constipation. But these drugs and treatments also have their side effects. These side effects even extend to heart attacks. Therefore, in this article, we will give you information about 3 yoga asanas to overcome the problem of constipation. With regular practice of these yoga asanas, you will also be able to overcome the problem of constipation effectively.
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Yoga Asanas to remove the problem of constipation:
1. Supta Matsyendrasana / Supine Spinal Twist Pose
Supta Matsyendrasana is a restorative yoga posture. Restorative yoga asana means yogasana to compensate for the damage done to the body. This yoga asana stimulates the internal organs of the abdomen, with the practice of this yoga asana, the blood sugar level remains low. It reduces pain and reduces stiffness in the spine, back and hips. This yogasana is one of the main yoga asanas to remove the problem of constipation.
Method of doing Supta Matsyendrasana Yoga:
- First of all, lay down on a yoga mat and lie down on it.
- Spread both the hands in the line of the shoulder on both sides.
- Bend the right leg from near the knee and lift it upwards, then rest the right leg on the left knee.
- Exhaling, lift the right hip and fold the back to the left.
- Let the right knee go down and while doing this, keep both hands on the ground.
- The right knee should be fully supported on the left side of the body.
- Now turn the head to the right, and stay in this posture for 30 to 60 seconds.
- Then come back to normal position.
2. Pawanmuktasana / Wind Relieving Pose
While practicing Pawanmuktasana, gentle and hard pressure is applied simultaneously to the abdomen. Practicing this asana can help to release trapped gases and reduce discomfort in the lower abdomen. This asana will also help in reducing the tension of the muscles in the anus. To do this asana, hold your breath for 5-6 seconds.
Method of doing Pawanmuktasana:
- Lie down on the yoga mat in Shavasana on your stomach.
- Bend the left knee and bring it near the stomach.
- While exhaling, hold the fingers of both hands together.
- Keep the fingers under the knees.
- Now try to touch the chest with the left knee and raise the head above the ground as well as try to touch the knee with the nose.
- After touching the nose with the knees, stay in this posture for 10 to 30 seconds.
- Slowly exhale and return to normal.
- Now do the same process with the right foot.
- Repeat this pose 3 to 5 times in one yoga session.
3. Bhujangasana / Cobra Pose)
Bhujangasana is a yoga posture of Vinyasa and Ashtanga styles. This asana stretches the spine and improves the posture of the whole body. This stretching of the spine develops a feeling of deep satisfaction in the body and mind. The benefits of Bhujangasana are many. Its regular practice can help to overcome the problem of depression. The practice of Bhujangasana helps in opening up the whole body and reducing stress. If a person has the problem of constipation due to mental problems, then the regular practice of Bhujangasana can prove to be very beneficial.
Method of doing Bhujangasana:
- Lie down on the ground on your stomach, and keep both the palms near the thighs on the ground.
- Make sure that the ankles keep touching each other.
- Bring the hands equal to the shoulders and bring the palms towards the floor.
- Put the weight of the body on your palms, and breathe in.
- Lift the head and pull it towards the back, by this time your elbow will remain bent.
- While pulling the head back, pull the chest forward as well, and keep the head pulled like a snake’s hood.
- Note that, the shoulders should be away from the ears and the shoulders should remain strong.
- Increase the pressure from the hips, thighs, and feet towards the floor.
- Keep the body in this position for about 15 to 30 seconds, during which keep the speed of breathing normal, feel that your stomach is pressing towards the floor.
- After practice, you can do this asana for 2 minutes.
- To release the pose, slowly bring your hands back to the side.
- Rest the head on the floor. Keep your hands under your head.
- Gently turn the head to one side and breathe slowly for two minutes.