Best Yoga for Constipation and Gas

Yoga – an ancient Indian practice of knowledge which has been aroused before thousands of years and utilized to treat many health concerns. The word YOGA was originated from the Sanskrit word “yuj” that means to integrate or unite. Yoga was developed to assist the ability of yogis to sit silent in meditation poses for an extended time. Practicing yoga can help to tone mind and body, to develop inner peace, to increase resistance as well to relieve some common illnesses like Constipation and Gas. Health awareness is increasing gradually and people are seeking natural ways to approach a good health, and that’s why people are appreciating the advantages of yoga. This article is all about the best yoga practices for constipation and gas. Make sure to study each pose and perform every pose slowly as you control your mind and your body.

Best Yoga for Constipation and Gas

The main cause of constipation and gas is the intake of bad diet from a long period of time along with unhealthy lifestyle and stress. This results in inappropriate stimulation of digestive system via contraction and expansion and hence the performance of the digestive system becomes sluggish. Constipation can be root cause of a wide array of diseases and conditions such as indigestion, peptic ulcers, gas, acidity, fistula, piles, headaches and depression. Indeed, a lot of yogis claim that almost all diseases which infect the body are a direct outcome of constipation. So getting relief from constipation would directly give freedom from all these consequential diseases to live a contented and happy life.

Best Yogas for Constipation Relief

1, Parivrtta Trikonasana (Revolved Triangle Pose)

The ‘Trikonasana’ is a posture whereby the feet bear a resemblance to the 3 sides of a triangle. Parivrtta Trikonasana is a twisted form of Trikonasana with the contrary of arms. This revolved triangle posture has benefits for the entire body – physically as well as therapeutically. This posture arouses the abdominal organs, and in that way it helps to ease constipation and indigestion, stimulating the appetite and restoring the digestive fire. Furthermore it helps the colon and assists an individual to pass stool normally. There is a requirement of a good concentration and precision to be capable of performing it correctly.

Best Yoga for Constipation and Gas

Method-

  1. Begin this asana with the Dog pose (Adho Mukha Svanasana) as it is a good posture to start with this exercise.
  2. Lay your right foot about 1 meter forward. Place your hands alongside your right foot & bring your weight with the lower back on the heel of the right leg.
  3. Lift up your upper body until your back is in a straight line. Without shifting your weight and changing your posture, twist your left leg transversely with the heel in the direction of the ground.
  4. With your right hand, grab the under side of your lower leg or your ankle and thus you only rest on your right hand. Stretch the right leg without twisting your body or bending the back. With your right hip stretched rearward and back straight, look at a point on the ground and inhale and exhale quietly. Press your left hand against your lower leg or your ankle and twist your upper body to the right side and upward as much as you can.
  5. After the twisting of upper body, stretch your right hand in upward direction.
  6. After that, twist your head to the upward in right side; stretch out your neck and look in upward direction alongside your arm. It will feel spacious and light, when you stand well aligned in this pose. Go back in the Dog pose and do again the exercise with your left leg in front.

2, Uttanasana (Standing Forward Bend)

This pose provides a complete stretch of leg & calf muscles, upper back and lower back. One can literally stretch stiffness, tiredness, and stress from the body with this exercise. This asana has a notable effect on the improvement of digestion and help in the constipation problems. The standing forward bend also augments the flow of blood to the brain.

Best Yoga for Constipation and Gas

Method-

  1. Begin the exercise with the Mountain Pose (Tadasana).
  2. Then bend forward your knees and straight the lower back to support your upper body. After that gradually bend to frontward, thereby your abdomen touches your upper legs. Maintain the supportive power of your lower back’s position otherwise your chest will sink. Relax your groins, move your pelvis, and maintain your burden on the front parts of your heels.
  3. Keep breathing correctly through your abdomen and gradually stretch your upper body to the knees devoid of losing your lower back’s support. Stretch your legs each time you breathe out. Move your pelvis upward from the back until your legs are stretched ultimately. Grab your ankles or touch the ground. After grabbing of your ankles, exploit a slight stretching force for lengthening the body. Now, jump back to Mountain Pose and repeat the exercise.

3, Paschimottanasana (Seated Forward Bend)

It is a well-known asana which provides a complete stretching to the back, the neck, the hamstrings and calves. Paschimottanasana raises appetite, improves digestion and tones complete spine. As well it cures diseases and reduces obesity.

Best Yoga for Constipation and Gas

Method-

  1. Sit down on the floor. Stretch your legs forward and point the toes upward. Raise your arms and stretch your lower back. Look to the fore, stretch your back, and keep your breathing and the chest free.
  2. Then bend frontward slowly, stretch your crown upward without losing the support of the lower back. Keep in mind that your legs do not tilt or move.
  3. Now, bend further with the bending of lower back, and then move your hands to your feet, ankles or lower legs. Lightly pull your feet, ankles or lower legs and continue stretching. Keep your shoulders down, and inhale & exhale deeply & in a relaxed way across the whole length of your spinal column. Each time you breathe out; bend further towards the legs without losing the dynamism in the lower back and the length in your back. If you lose the lower back dynamism, you will lose a major part of the stretching. Try to touch our nose or head in between the knees, but do not force yourself for that.
  4. After that, stretch out your hands frontward.
  5. Raise your upper body gradually and keep your toes pointing upwards.
  6. Come back in to the straight sitting position as of the 1st step.

4, Dhanurasana (The Bow Pose)

This bow posture removes the nervous debility, keeps the spine healthy and flexible, and it is very helpful in relieving constipation and pitta disorders. It is a good exercise to improve digestion, strengthen the back muscles and improve posture.

Best Yoga for Constipation and Gas

Method-

  1. Lie on the floor on the basis of your belly and keep your hands on your sides with the palms facing upward.
  2. Bring your heels close to your buttocks by bending your knees in upward direction.
  3. Stretch to backward with your arms and take hold of your ankles. Allow your weight to rest on your belly and not on your pelvis.
  4. Pull your ankles with your arms for lifting your knees furthermore. Keep on breathing regularly and make an effort to rise the stretching in the backward bend and the chest for a relaxed mind and body.

5, Halasana (Plough Pose)

Halasana is defined as a stretching of body in a way that bears a resemblance to the plough. This plough pose helps to control constipation owing to weak abdominal muscles. It regulates the blood flow in body; as well it helps to build muscles, especially the back muscles. Halasana is good for your digestion too, and it strengthens the liver, the kidneys and the gall bladder. It can be performed for a couple of minutes.

Best Yoga for Constipation and Gas

Method-

  1. Lie down on a Yoga Mat on the basis of your back. Your head should rest on the mat and shoulders should be positioned on the edge.
  2. Lift your legs up and still stand on the mat.
  3. Raise your hips from the floor and carry your legs up, above and beyond your head.
  4. Now, it’s time to raise your back, and move your legs furthermore beyond your head.
  5. Make your spine straight and straighten your back. Move your arms toward your back.
  6. Put your hands touching your upper back and try to lay them as near as possible to the shoulder blades. Try to lay your elbows at shoulder-width. If you can’t do this, place them at a bit wider distance from each other. Gradually move more and more backwards by stretching your back through relaxation in the muscles and through your legs position. Try to relax the neck muscles and the shoulders through your breathing. After that, gradually bring your legs back to the mat individually one at a time, stretch your hands away from you and gradually bring your back downwards.

6, Sarvangasana (Shoulder Stand)

The Sarvangasana involves all the body parts harmoniously. It is recommended for individuals suffering from indigestion, constipation, reduced virility and asthma. As well, it brings relief from aches of the back part of the neck. This asana is also called as the Queen of the asanas because it rejuvenates and stimulates the entire body.

Best Yoga for Constipation and Gas

Method-

  1. Lie down on a Yoga Mat on the basis of your back. Your head should rest on the mat and shoulders should be positioned on the edge.
  2. Lift your legs up and still stand on the mat.
  3. Raise your hips from the floor and carry your legs up, above and beyond your head.
  4. Now, raise your back and move your legs furthermore beyond your head.
  5. Make your spine straight and straighten your back. Move your arms toward your back.
  6. Put your hands touching your upper back and try to lay them as near as possible to the shoulder blades. Try to lay your elbows at shoulder-width. If you can’t do this, place them at a bit wider distance from each other.
  7. Use your arms to push back upwards, and as a result, the pressure on your shoulders will be increased. Allow to rest your weight on the rear side of the shoulders. Try not to bend the chest and the upper back.
  8. Raise your legs, one by one, and make sure that the pelvis is positioned straight over your hands and your back. Your legs are positioned a slight forward. Divide the weight of your legs among the shoulders and the hands. Increase the strength in the upper lower back and provide space to your shoulder muscles and chest. A slight bending of the legs ensures that the back is remained straight and the dynamism from the hip and the sacrum is maintained. Wait until your shoulders start to relax more. Try to let your shoulders to relax more and try to enhance the right dynamism via the hands and through the angle of the legs.
  9. After that, try to place your hands a bit lower towards the shoulder blades on your back. Make sure that the elbows do not stand much far apart. Inhale and exhale quietly and try to get your balance. Then gradually get your legs back to the mat, one at a time, stretch your hands away from you and gradually bring your back downwards.

7, Surya Namaskara (Sun Salutation)

The Surya Namaskara is a prayer in motion that includes a sequence of 12 postures performed continuously in conjunction with synchronized breathing. Each pose offsets the previous one and produces a balance between extensions and flexions. It has a lot of benefits. It stimulates nearly all the glands of the endocrinal system to produce their respective hormones in normal way. Surya Namaskara cures constipation, indigestion, acidity, wind troubles & intestinal disorder. It helps to improve flexibility and strength of the spinal column and muscles.

Best Yoga for Constipation and Gas

Method-

  1. Begin with the Yoga Mountain Pose on the yoga mat. Make a prayer position by taking your palms together and breathe out.
  2. As you breathe in, lift your hands overhead by keeping your palms together.
  3. Breathe out and then bend frontward until your arms touch your feet.
  4. As you breathe in, take the right leg back, bend back and raise your chin.
  5. Breathe out and take the left leg back for a plank position. Maintain your legs and spine in a straight line and hold up your weight on feet and hands.
  6. Keep hold of the breath; lower the knees, chest and then the forehead and keep toes curled under and your hips up.
  7. Breathe in, stretch forward and bend back. Keep your hands straight.
  8. Breathe out, lift your hips, curl your toes under and put pressure on your heels.
  9. As you breathe in, step your right leg frontward by stretching out the top of the foot flatly on the floor, and raise your chin.
  10. Breathe out and bend frontward until your arms touch your feet.
  11. Breathe in, stretch your hands frontward and over your head. Gradually bend toward the back from the waist.
  12. Breathe out and smoothly come back to Tadasana.

Best Yogas for Removing Gas

Constipation and indigestion are the direct cause of gas formation in the body. Hence once you are relieved from constipation, you will automatically get relief from gas related crises. However, here are given three Asanas which will help to remove gas from the body right away:

1, Pavanamuktasana (Wind Removing Pose)

According to Sanskrit dictionary, pavana means wind or air and mukta means freedom release or freedom, hence this asana is called as Pavanamuktasana or Wind Removing Pose because it helps in releasing trapped digestive gas from the intestines and abdomen. It is not only gas removing asana but also included as constipation relieving asana. It improves the gastrointestinal problems such as constipation, upset stomachs, dyspepsia, colitis, and flatulence by stimulating the abdominal region. This asana can tone and stretch the lower back, too.

Best Yoga for Constipation and Gas

Method-

  1. Lie down flat on a Yoga Mat on the basis of your back in a quiet environment.
  2. Breathe out and lift up your left knee toward your chest.
  3. Wrap your left knee with your hands and squeeze it gently towards lower abdomen.
  4. Move up your head in the direction of your knee and touch forehead to knee. Take breath and release. This action will massage your colon, and will arouse the small & large intestines and the liver to relieve gas and for the constipation treatment. Breathe in and come back to original pose. Do again with the right leg, as well you can also do the asana with both the legs mutually.

2, Balasana (Childs Pose)

The Balasana is a relaxation pose that normalize the circulation. The Childs pose massages inner organs and the colon allowing for a constipation and gas relief. It stretches the thighs, hips and ankles gently. It also helps to calm the brain, and relieve stress & fatigue. But you should take a caution in performing the Childs Pose when you are suffering from knee injury or diarrhea because it may worsen your sickness when not performed properly.

Best Yoga for Constipation and Gas

Method-

  1. Go down on your knees and lay on your feet and your heels should be pointed outward. Your knees should be alienated regarding the width of your hips.
  2. Lay your forehead on the floor, and then stretch out your arms frontward.
  3. Allow to rest the forehead on the floor, and then place your arms at sides next to your legs with palms facing upward.

3, Virasana (Hero Pose)

Virasana can be used as a progression from Balasana. According to Yoga Journal, Hero pose relieves gas and improves digestion. The Hero pose is excellent for Meditation; as well it reduces fat around the calves & thighs.

Best Yoga for Constipation and Gas

Method-

  1. Go down on your knees on the floor and place your hands on the floor. Have your knees & hip-width at a distance, therefore the thighs are parallel with each other. And slide your feet apart until they are somewhat wider than your hips. Make sure that your feet are pointing directly rearward and not turning inside or outside.
  2. Breathe out, slowly make hips down to the floor & sit between your feet by supporting yourself with your hands. If you feel any ache in your knees or if you are not capable to sit comfortably, then raise your hips by placing a Zafu (Zen pillow) or a folded Yoga Blanket beneath you.
  3. Sit tall & keep back erect. Rest your hands on your thighs, in your lap, or on your ankles, and then close your eyes. Lift up and free your chest, calm down the shoulders back, then lift or lower your jaw until your head feels completely balanced & fluffy on top of the backbone. Maintain pose & breathe normally. Hold the pose for at least a minute.

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