Constipation may be annoying, but curing constipation is not at all a problem. Yoga is a natural way to relieve and cure chronic constipation. Doing simple but useful exercises can help you in curing constipation easily.
Constipation occurs when the normal frequency of bowel movement gets reduced. It is usually caused by the slow movement of stool through the colon or infrequent stools. Constipation can also make you feel bloated and uncomfortable and you may find yourself straining during bowel movements. You are likely to get constipated if you pass a hard, dry stool more than three times a week.
Constipation can affect anyone but it is common in aged women, during pregnancy, after child birth and surgery. Though medication may help to some extent, but routine yoga for constipation can be the desirable option for curing constipation problem.
1. Improper lifestyle
2. Insufficient intake of fluids
3. Excessive intake of tea and coffee
4. Meals without enough leafy and green vegetables, salads etc in the diet
5. Not having enough roughage or high fiber food in diet
6. Lack of exercise or any other physical activity, or negligence of the recommended constipation exercise.
7. Wrong eating habits like over eating, insufficient chewing etc
8. Excessive intake of animal protein
9. Irritable colon and rectum
10. Intake of alcohol
Welcome to World Yoga Society Online - A free constipation treatment course for 21 days. We can assure you that after doing this full course, there will be a positive change in your problem. As a number of factors are responsible for the development of constipation, a combined workout program has been provided below.
Doing simple but useful exercises can help you in curing
constipation easily. In this complete course, yoga will help you to
recover from the underlying factors of constipation. If you suffer from
multiple diseases other than constipation, then you have to consult our yoga
doctors before starting the course.
1-7 Days Course
Start practicing the following yoga for 1-7 days regularly. Choose a time of day you can stick with, so that exercise becomes a habit. No matter what time of day you choose to exercise, make sure to plan your workout two to three hours after your meal.
1. Marching with hands up with pulling of abdomen:
Stand straight. Raise your both hands up above the shoulders. Now start marching raising your legs simultaneously. While raising your legs pull your abdomen inside. Counting will be right 1 and left 2.Do this for 20 times.
Benefits: Marching helps in making more oxygen available for absorption and utilization within the body.
2. Leg crossing:
Lie down straight. Place the palms under hips or beside your body. Now lift both legs above the ground by about two feet without bending your knees. In this position, alternatively lift both legs i.e. when we lift the right leg, the left leg will go down. After completing rest your legs on ground. Do this for 10 times.
Benefits: Abdominal movement exercise makes easier to pass the stools.
3. Leg flying:
Lie down straight on back. Place both hands under hips. Now, lift both the legs together from the ground by about one foot. In this position, stretch right leg to the right side and left leg to the left side. Then return back and again stretch your legs. Do this for 10 times. After completing rest your legs on ground.
Benefits: Massages the organs of the abdomen.
4. Leg press and push:
Lie down straight on your back. Bend your both legs and put it on the abdomen. With the help of your hands press your legs on abdomen. Then remove your hands and stretch your legs outward without touching the ground. Do this for 10 times. Then put your feet on the ground.
Benefits: The pressure on the abdominal muscles helps in bowel movement.
5. Sit up:
Lie down straight on back. Place both the hands above the head and keep them on both sides of the ears. Now keeping both the hands straight sit up and touch the toes with your fingers. Head should touch the knees. Again lie down straight with hands straight. Do this for 10 times.
Benefits: Sit up strengthens and tones underlying core muscles.
Lie down straight on your back. Now fold your right leg on your abdomen. Left leg should be straight on ground. Hold the right knee in such a way so that the right palm will be on the left elbow and left palm will be on the right elbow. If unable to hold the elbows, just interlock your fingers of both hands and hold. With normal breathing, count 5. Then rest your right leg on ground. Repeat in the same way for left leg and both legs. Repeat the whole process once again. Then take rest in sabasana.
Benefits:It helps in stimulating the abdominal region and gastrointestinal problems.
Lie down straight on your back. Palms will be flat on the floor, toes together. Now slowly raise both legs upwards up to 30-40 degrees. Try to see your big toes. Hold this position and count 10. Breathing will be normal. After completing place the feet slowly on the floor avoiding any jerks. Do the whole process once again. Then take rest in sabasana.
Benefits: Cures constipation and strengthens abdominal muscles.
8. Sandhipani in sukhasana:
Sit with legs straight. Now fold your right leg followed by left leg. Palms on respective knees. In this position, inhale and exhale. While exhaling, pull your lower abdomen inside. Repeat by changing your legs. Do this for 10 times. After completing, take rest in sabasana.
Benefits: Helps to tone up the abdominal muscles.
9. Batakram Kapalbhati in vajrasana:
Sit in vajrasana. Inhale and exhale through nose quickly. While exhaling lower abdomen should contract. Do this for 20 times.
Benefits: Boosts the supply of oxygen and purifies blood and vajrasana helps in removing flatulence.
10. Meditation in sukhasana:
Sit in sukhasana posture. Palms will be on respective knees in gyan mudra. Close your eyes. Concentrate in any one object or in your third eye (in between two eye brows). Do not think of any other object. Do this for 2 minutes.
Benefits: Meditation is good to increase the flow of oxygen to the stomach.
1. Make a habit of bowel evacuation early morning everyday
2. Drink 8 to 10 glasses of water regularly
3. Exercise regularly, preferably yoga.
4. Develop a regular eating habit and chew the food before swallowing
5. Intake plenty of leafy vegetables and salads
6. Eat fiber-rich fruits and vegetables like papaya, orange, beans, asparagus etc
7. Drinking lemon juice mixed with warm water in the morning useful in cleaning the bowel.
1. Exert pressure to empty your stomach
2. Intake of fried foods and beans and vegetables like cabbage, cauliflower, potatoes. Nuts and dried foods should be avoided along with non-vegetarian foods
3. Avoid smoking and alcoholism and also avoid drinking strong coffee/tea
4. Don’t take excess stress or tension
5. Say no to processed foods
Curing constipation through exercises is the best option to get relief from this unpleasant disease.
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