Even though constipation appears to be a minor problem, it can have major repercussions on your overall health. It can lead to various problems such as peptic ulcers, piles, fistula, gas, acidity and many more. Yoga can help you get rid of this problem and offer a healthier well being.
Practicing certain yoga asanas and pranayamas on a regular basis can help you bid adieu to this problem forever. These yoga poses stretch and contract the muscles of various organs like kidney, liver, stomach and intestines. Make note that it is the condition of these organs that determines the condition of the excretory system. As a result, you will be able to get rid of the constipation.
Pranayama for constipation
Pranayama creates a feeling of contraction and expansion in various body organs. It utilizes the muscles above these organs and helps stretch them. When trying to get rid of constipation, it is the following three pranayamas that proves to be of utmost help.
* Bhastrika pranayama
* Kapalbharti pranayama
* Agnisar pranayama
However, if you are suffering from acute constipation then it is suggested that you practice all the 7 pranayamas instead of just the above mentioned three. These include Bahya Pranayama, Anuloma - Viloma Pranayama, Udgit Pranayama and Brahmgiri Pranayama.
Yoga asanas for constipation
Apart from the above mentioned pranayams, there are certain yoga asanas too that can help you battle the problem. These include:
* Naukasana (Boat Pose)
* Uddiyana-Bandha (Abdominal Lock)
* Bhujangasana (Cobra Pose)
* Uttanpadasana
* Mandukasana (Frog pose)
* Sasangasana (Rabbit Pose)
* Shalabhasana (Locust Pose)
Yoga diet for constipation
Apart from practicing the above mentioned yoga pranayamas and yoga asanas, you also need to make suitable dietary changes to combat the problem.
* Cut down the consumption of non-vegetarian foods like eggs, meat, and sea food. Do not eat these foods for more than twice a week.
* Eat a salad along with every meal. Your salad should comprise of tomatoes, beetroots, and carrots.
* Make sure that you eat a nutritious and easy to digest breakfast. Go in for a diet that comprises of fresh fruits. Apples, papaya and guava are the best choices. For those who do not like fruits, a breakfast comprising of dates, tomatoes, carrots, cucumbers and sprouts can also serve the purpose.
Precautions and contraindications
If you are looking to relieve constipation via yoga then make sure that you bear the following points in mind:
* Practice yoga for at least 30 to 45 minutes.
* It is recommended that you practice the above discussed yoga pranyamas and yoga asanas on an empty stomach. Although, you may drink a glass of warm water before you start.
* Do not strain yourself. Start off by exercising for shorter durations. You can later on increase the time.
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