Yoga Help on Constipation

Common Causes of Constipation

1. Not enough fiber in diet
2. Not enough liquids
3. Lack of exercise
4. Medications
5. Irritable bowel syndrome
6. Changes in life or routine such as pregnancy, older age, and travel
7. Abuse of laxatives
8. Ignoring the urge to have a bowel movement
9. Specific diseases such as multiple sclerosis and lupus
10. Problems with the colon and rectum
11. Problems with intestinal function (Chronic idiopathic constipation).
    

Following these simple tips will help relieve symptoms and prevent recurrence of constipation:

1. Eat a well-balanced, high-fiber diet that includes beans, bran, whole grains, fresh fruits, and vegetables.
2. Drink plenty of liquids.
3. Exercise regularly.
4. Set aside time after breakfast or dinner for undisturbed visits to the toilet.
5. Do not ignore the urge to have a bowel movement.
6. Understand that normal bowel habits vary.
7. Whenever a significant or prolonged change in bowel habits occurs, check with a doctor
   

Yoga poses help in treating constipation as they put pressure on different internal organs in a systematic way and that helps to increase the blood flow clearing blockages and detoxifying the body. It deeply cleanses your body from within to eliminate all the waste matter and toxins. The following yoga asanas or poses are useful in treating constipation.

1. Sarvang asana or the Shoulder Stand: This is an inverted asana or pose that makes the blood rush in the opposite direction that helps in relieving the tension from your lower body and stimulates it as well

The Shoulder-stand Pose (Sarvanga-asana) Instruction:

1. Lie flat on the back in the shava-asana.
2. Inhale through the nostrils. Place the palms face-down on the floor. Keeping the hips on the floor, bend the knees and bring them up toward the stomach while exhaling.
3. Inhale slowly through the nostrils, press down on the hands and lift the torso from the waist up off the floor, arching the spine backwards and straightening the arms. Keep the hips on the floor.
4. Inhale, then while exhaling, raise the legs straight up perpendicular to the floor. You may support your hips with your hands or leave the arms flat on the floor, whichever is most comfortable.
5. The legs should be together with the knees straight and toes pointed straight up. Keep the head straight without turning it to either side. The chin should be pressed against the chest.
6. Breath gently through the nostrils while the posture is held.
7. Reverse the steps to return to the shava-asana.
   

The Plow Pose (Hala sana): It is also an inverted asana and helps to improve the condition of your gall bladder, kidneys and liver thus promoting healthy digestion and keeping constipation at bay.
The Plow Posture (hala-asana) Instruction:

1. Lie flat on the back in the shava-asana.
2. Inhale through the nostrils. Place the palms face-down on the floor. Keeping the hips on the floor, bend the knees and bring them up toward the stomach while exhaling.
3. Inhale, then while exhaling, raise the legs straight up perpendicular to the floor. You may support your hips with your hands or leave the arms flat on the floor, whichever is most comfortable.
4. Exhale and continue to raise the legs over the head, bending at the waist, lifting the back and buttocks until the toes touch the floor directly in back of the head. Keep the feet together. If the lower back is supported by the hands try returning the arms flat to the floor with the palms facing down. If you are unable to comfortably place the arms on the floor continue to support the lower back with the hands.
5. Keep the knees straight. Breath slowly through the nostrils and hold the posture for several minutes. If you cannot touch the floor with your toes hold them as close to the floor as possible and continue to exert effort to lower them.
6. Reverse the steps to return to the shava-asana.
   

The Triangle Pose (Trikona sana): helps to strengthen and relieve the tension from your lower body and back and puts pressure on your abdomen and digestive tract thus treating constipation.

The Triangle Pose (Trikona-asana) Instruction:

1. Stand with the feet together and the arms by your sides.
2. Separate the feet slightly further than shoulder distance apart.
3. Inhale and raise both arms straight out from the shoulders parallel to the floor with the palms facing down.
4. Exhale slowly while turning the torso to the left, bend at the waist and bring the right hand down to the left ankle. The palm of the right hand is placed along the outside of the left ankle. The left arm should be extended upward. Both legs and arms are kept straight without bending the knees and elbows.
5. Turn the head upward to the left and gaze up at the fingertips of the left hand. Inhale and return to a standing position with the arms outstretched.
6. Hold this position for the duration of the exhaled breath. Exhale and repeat steps 4 - 6 on the opposite side.
   

The Wing Relieving Pose (Pavana-mukta-asan): will help to release gastrointestinal gas. It is also improves other gastrointestinal problems like upset stomachs and constipation by stimulating the abdominal region.

The Wind relieving Pose (Pavana-mukta-asan) Instruction:

1. Lie flat on the back in the shava-asana.
2. Inhale and bend the right knee and pull it close to the torso with both hands while interlocking the fingers just below the knee. Keep the left leg flat on the floor.
3. Hold the inhaled breath for a few seconds then exhale slowly through the nostrils and lift the back, shoulders and head off the floor and touch the knee with the forehead.
4. Hold the exhaled breath for a few seconds then slowly inhale and return the back, shoulders and head to the floor. Remain holding the knee.
5. Hold the inhaled breath for a few seconds then exhale while bringing the right leg to the floor.
6. Lie flat on the back in the shava-asana for a few seconds then repeat beginning with the left leg.