Everyone knows to Benefits of Yoga. Improve Your Balance with these 8 Yoga Poses for Constipation. Yoga can be a powerful tool for improving physical and mental health, enhancing self-awareness, and fostering a sense of community and connection.
The primary reason why individuals enroll in yoga is to enhance their flexibility, build their strength, and shed unwanted inches. However, the truth is that most yoga sessions comprise individuals of varying skill levels, and each person is engrossed in their own yoga practice, leaving no room to pay attention to others, including the instructor and acquaintances.
Yoga is the ultimate practice. It simultaneously stimulates our inner light and quiets our overactive minds. It is both energy and rest. Yin and Yang. We feel the burn and find our bliss.
Elise Joan
8 Yoga Poses for Constipation
Learning a few beginner yoga positions is recommended if you feel insecure in class. These positions will help you progress into more advanced sequences and build your strength and confidence. Although the names of the poses may seem strange, starting with beginner yoga will help you gradually build your skills. Relax and take it slow, and use a yoga mat for the best beginner yoga training. Ready to give it a try? Here are 8 Yoga Poses for Constipation:
Mountain Pose (Tadasana)
The Mountain Pose is one of the top yoga postures that beginners can practice to develop their flexibility and understanding of the activity. Despite appearing like simply standing with arms hanging by your sides, the pose serves as a strong foundation for future, more advanced yoga postures. A broad range of benefits accompanies the posture, with one of the most significant enhancements of posture, which is a vital aspect of yoga practice.
Benefits :
- improving flexibility
- relieving pain
- building strength
Plank pose (Phalakasana)
The plank pose is an ideal exercise for developing arm and abdominal muscle strength. This strength is crucial for advancing your yoga practice to new levels.
The plank is a highly effective exercise that engages the entire body in a static position. Holding this pose for 30 seconds several times a day will strengthen your abdominals, hands, wrists, arms, shoulders, back, core, glutes, and legs.
Improving your mindset is also a part of the process. Your thoughts have a significant impact on your performance; if you believe in yourself, you can succeed, but if you doubt your abilities, your progress may be limited. Strengthening your mental capacity requires a great deal of concentration and optimistic self-talk.
The world record for the longest Plank Pose achieved by an Australian named Daniel Scali, who held the position for 9 hours, 30 minutes, and 1 second in 2021. It may be difficult to fathom, considering even one minute can be quite arduous. However, persistence is key. Even short periods spent in the Plank Pose can enhance your physical and mental fortitude.
Benefits: This arm balance strengthens your arms, wrists, core, and spine.
Chair Pose (Utkatasana)
Plank Pose enhances your posture and balance while strengthening your lower body muscles. It is a component of the Sun Salutation, a sequence of gentle and fluid poses that promote flexibility. Incorporating the forward bend into your yoga routine is crucial to stretching the tendons, upper and lower back, and sides. The folded-forward position is a fundamental pose that can elevate your practice to a higher level since it is an easy asana for novice yogis. The seated forward bend is an excellent starting point for opening up the body and mastering breathing while uncomfortable.
The seated forward bend is a yoga pose that effectively stretches the hips, thighs, and ankles while also providing relief for the back and neck. This pose is frequently included with the facial dog in introductory yoga classes for added relaxation. It is an ideal pose for beginners who wish to learn how to breathe in difficult positions and open up their bodies.
Benefits of Chair Pose:
- Tones the leg muscles excellently
- Strengthens hip flexors, ankles, calves, and back
- Stretches chest and shoulders
- Reduces symptoms of flat feet
- Stimulates the heart, diaphragm, and abdominal organs
Easy pose (Sukhasna)
The Sukhasna pose in yoga takes you beyond mere physical exercise and helps you connect with your spirituality. Achieving this pose is a challenging asana that requires closing your eyes and focusing on your breath. Other asanas may be performed prior to this pose to ensure comfort and enhance the meditative experience. This pose, commonly known as the lotus pose, is one of the most widely recognized and used in yoga.
Benefits of Easy Pose or Sukhasana
- Sukhasana, also known as Easy Pose, assists in bolstering the hips.
- It helps in relieving the knees pain.
- Easy Pose or Sukhasana ease the lower back when gets tired.
- It also helps in relaxing tight shoulders, and it removes the tensions of shoulders and arms.
- It calms the mind and body both.
- One feels free from all anxiety, stress, and depression.
- This asana gives mental peace and improves concentration.
Downward dog (Adho Mukha Savasana)
Assume a position on all fours, ensuring that your hips are positioned over your knees and your shoulders are positioned over your wrists. Position your hands slightly in front of your shoulders, making sure that your middle fingers are pointing forward, and spread out your fingers. Consider forming a vacuum-like seal at the center of your hand by applying pressure to the outer edges of your palm, the base of your fingers, and your fingertips. This is referred to as Hasta Bandha.
Create a spiral action in your arms by rolling your upper arms away from you and your forearms spiraling inwards (see Beginners’ tips for more detailed instructions). To execute the upside-down V pose, position your toes under and exhale while contracting your lower belly and drawing your navel towards your spine. Push through your hands to elevate your hips back and upwards. Keep your knees bent at first as you find length in your spine.
Lower your shoulder blades towards your spine while spreading your collarbones. Relax the base of your neck. To keep your spine elongated, perform the ‘walk your dog’ exercise by bending and straightening your legs alternatively. Gradually, lower both heels towards the floor, but they need not necessarily make contact with it. Stay for 5 breaths.
To exit the pose, lower your knees to the floor and transition into Child’s pose. Alternatively, step one foot towards your hands to move into a lunge.
Benefits
- Strengthens the whole body – upper body, arms, shoulders, abdomen and legs.
- Stretches the back of the body, ankles, calves, hamstrings, spine.
- Calms the mind.
- Stimulates blood circulation.
- Downward Dog is a great pose to rest the spine between strong backbends and forward bends.
- Through consistent practice, Downward Dog can eventually transform into a resting position that facilitates the reconnection with your breath amidst challenging Vinyasa or Ashtanga yoga classes.
Padmasana: Lotus pose
The Lotus position, also known as Padmasana, is a seated yoga posture where the legs are crossed. It promotes relaxation of the mind and reduces physical pain, making it an ideal pose for meditation. Consistent practice of this pose encourages personal growth, much like a lotus flower. The Vajra position is another name for the Lotus pose in Chinese and Tibetan Buddhism.
Benefits :
- Improves posture
- Improves joints flexibility
- Relaxes the mind
Gomukhasana: Cow face pose
Sit on the yoga mat with your back straight and legs extended in front of you. Put your feet together and place your palms next to your hips. Bend your right leg and place the right feet under your left buttock. Stack your left knee over your right knee. Lift your left arm over your head and bend the elbow. At the same time, take your right arm behind your back and lock your hands together. Take deep ujjayi breaths and stay as long as you are comfortable. Now, as you exhale, release your arms. Uncross your legs and repeat for the other leg.
Benefits :
- Strengthens spine and abdominal muscles
- Strengthens muscles of ankles, thighs, hips, shoulders and chest
- Alleviates cramps in the legs
Pavan Muktasana: Knee to headwind releasing pose
When assuming this posture, the thighs are firmly pressed against the abdomen while the wrists or elbows are interlocked. The neck is curved towards the knees, and ideally, the forehead or chin touches the knees. Breathing is calm and composed.
Benefits :
- Improves digestion and releases gas
- Strengthens the back and abdominal muscles
- Increases blood circulation in the pelvic region
When to see a doctor for constipation?
Constipation is a common issue experienced by many individuals at some point in their lives. Fortunately, dietary modifications and over-the-counter remedies may provide relief from its symptoms in many cases.
If someone experiences any of the following, they should consult a doctor:
- The alterations in the way one’s bowels function have been observed.
- The individual is experiencing intense discomfort in their abdominal region.
- Reworded: Involuntary reduction in body weight.
- Persistent constipation after exercising and increasing higher fiber intake.
Inadequate consumption of fiber and irregular exercise may cause constipation. Additionally, constipation might be an indication of underlying conditions, such as IBS.
When uncertain, an individual ought to seek a diagnosis from a medical professional.
