Constipation is 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 cheeses, have still experienced constipation at one time or another. Here are 4 Yoga asanas try these yoga positions for constipation and experience relief within minutes.
ARDHA MATSYENDRASANA | Sitting Half Spinal Twist Pose
Ardha Matsyendrasana usually appears as a seated spinal twist with many variations, and is one of the twelve basic asanas in many systems of Hatha Yoga. Most bend the spinal column either backward or forward, but to become truly flexible it must be twisted laterally as well.
Start by sitting with your legs stretched out and your spine erect. Fold your right leg such that the heel of your right foot lies next to your left hip. Now, fold your left leg such that your left knee is stacked over your right knee. Now, left the upper leg so your inner thigh presses against your abdomen. Push your legs towards your chest by pressing your right elbow against the knee. With your right palm on the ground, reach all the way back with your left hand, twisting your upper body in the process.Set your gaze over your right shoulder.
This posture tones the spinal nerves and ligaments, and improves the digestion. It stretches the muscles and helps to get relief in stiffness of vertebrae. It also massages the abdominal organs.
HALASANA | Plough Pose
Also known as the plough pose, this posture gained its name from the Sanskrit words “Hala” meaning plough and “asana” meaning pose.
Start by laying down on a yoga mat and bend your legs at the knees. Pull your legs closer to your upper body and then lift them upwards. Slowly lift your upper body off the ground, placing your hands at your hips, with your elbows placed strongly on the mat, to support your body. Slowly, push your hips upwards, bending your legs lower such that your feet rest behind your head. Interlock the finger of your hands and lower your arms against the mat and stretch and straighten your arms and legs.
It stretches all muscles and ligament in the calves and thighs, resulting in greater leg flexibility. It stimulates the thyroid, parathyroid, throat, lungs and abdominal organs. It also relieves stress, fatigue and promotes good digestion.
PAVANAMUKTASANA | Wind relieving Pose
Also known as the wind relieving pose, the name Pavanamuktasana comes from the Sanskrit words “Pavan” meaning wind, “Mukta” meaning relieve and “asana” meaning pose.
Start by laying down on a yoga mat. Now bend your legs at the knees and lift and pull them towards your chest. Wrap your arms around your legs to hold them in pace. For further squeezing of the abdomen, you can hold on to your elbows. Finally, lift your chip up towards your knees.
It increases the blood circulation and stimulates the nerves, increasing the efficiency of the internal organs. It helps in improving the digestive system. Beneficial for women menstrual disorders. It also relieves flatulence and constipation.
BADDHA KONASANA | Butterfly Pose
Baddha konasana is also popularly known as the Butterfly Pose because of the movement of the legs during the posture, giving the appearance of a butterfly flapping its wings.
Beginning by sitting with a straight back, bring the soles of your feet together and interlock your fingers onto your toes. Now, start flapping your legs while breathing normally. To intensify the pose, bring your feet closer to your pelvis.
It stretches the muscles of the legs and is therapeutic for flat feet, high blood pressure, infertility, and asthma. It is also believed that this pose fights diseases and gets rid of fatigue. Consistent practice of this pose until late into pregnancy help ease childbirth.
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