Constipation can be pretty annoying if it’s an everyday thing, because when the pressure is in there the stomachache and headache appear, and your overall health and damaged!
And I was always wondering why does constipation appear? I want to find the seed of this problem to get rid of it, and I did!
The unhealthy lifestyle causes constipation, we all agree with that! But why do we choose an unhealthy lifestyle when we know that’s unhealthy? And here is the problem! It’s pretty hard to program your brain not to do some of the bad things, thinking life is life with good and bad’s.
And then appears yoga to heal your mind and body, and furthermore to program your brain for a new lifestyle! A healthy one, of course!
This way I found that yoga can do real wonders with our health, and constipation is one of the things yoga can cure.
Image Credits: Pawanmuktasana
Lie flat on your back on a smooth surface, ensuring that your feet are together, and your arms are placed beside your body.
Take a deep breath. As you exhale, bring your knees towards your chest, and press your thighs on your abdomen. Clasp your hands around your legs as if you are hugging your knees.
Hold the asana while you breathe normally. Every time you exhale, make sure you tighten the grip of the hands on the knee, and increase the pressure on your chest. Every time you inhale, ensure that you loosen the grip.
Exhale and release the pose after you rock and roll from side to side about three to five times. Relax.
2. Baddha Konsana
Image Credits: Baddha Konsana
Sit erect. Stretch your legs out. Breathe out, and bend your knees as you pull your heels towards your pelvis. Press the soles of your feet close together, and let your knees drop to the sides.
Bring your heels as close to your pelvis as you can. Then, using your thumb and your first finger, hold the big thumbs of your feet. Make sure that the outer edges of your feet must always be pressed to the floor.
Once you get comfortable in the position, quickly check to see if your pubis and tailbone are at equal distance from the floor. The pelvis must be in neutral position, and the perineum must be parallel to the floor. Make sure your torso is lengthened through the top of the sternum, and your shoulder blades are firmly pressed to the back. The sacrum also must be firm.
Always remember that your knees should never ever be forced on the ground. You can try to lower the heads of the thigh bones towards the floor. This will automatically bring your knees down. Hold the pose for about one to five minutes. Inhale, and lift your knees and extend your legs. Relax!
Image Credits: Halasana
Lie flat on your back, with your arms placed beside your body and your palms facing downwards.
Inhale, and lift your feet off the ground using your abdominal muscles. Your legs should be at a 90-degree angle.
Use your hands to support your hips and lift them off the floor.
Bring your feet in an 180-degree angle, such that your toes are placed over and beyond your head.
Make sure your back is perpendicular to the ground.
Hold the position for a minute while focusing on your breathing. Exhale, and gently bring down your legs. Avoid jerking your legs while releasing the pose.
4. Ardha Matsyendrasana
Image Credits: Ardha Matsyendrasana
Sit erect with your legs stretched out. Make sure that your feet are placed together and your spine is absolutely erect.
Now, bend your left leg such that the heel of the left foot lies next to the right hip. You could also keep the left leg stretched out if you like.
Then, place the right leg next to the left knee by taking it over the knee.
Twist your waist, neck, and shoulders towards the right, and set your gaze over your right shoulder. Make sure your spine is erect.
There are many ways you can place your arms to increase and decrease the stretch. But to do it simply, you can place the right hand behind you, and the left hand on the right knee.
Hold the pose for a few seconds, about 30 to 60 as you breathe slowly, yet deeply.
Exhale and release the right hand, and then the waist, chest, and finally the neck. Relax as you sit straight.
Repeat the steps on the other side, and then exhale and come back to the front.
Image Credits: Mayurasana
Begin by sitting on your heels. Make sure your knees are wide apart.
Place your hands on the floor, and let your fingers point towards your body. Gently bend your elbows and press them towards your abdomen.
You must keep your belly firm. To do this, drop your head on the floor, and work up the strength in your stomach.
Stretch your legs out, such that your knees are straight, and the upper part of your feet are facing the floor.
Your shoulder blades must be firm and pushed into your back. Tighten your buttocks and raise your head. Set your gaze forward.
Shift your body weight forward and lift your legs off the floor. Your body must be lifted with the weight on the hands. It should be parallel to the floor.
Hold the pose for about 10 seconds initially. With practice, you should be able to hold it for up to one minute.
To release, drop your head and feet on the ground. Relax.
Image Credits: Balasana
Kneel down on the floor and touch your big toes to each other as you sit on your heels. Once you are comfortable, spread your knees hip-width apart. Inhale.
Bend forward, and lay your torso between your thighs as you exhale.
Now, broaden the sacrum all across the back of the pelvis, and narrow the points of your hip such that they point towards the navel. Settle down on the inner thighs.
Stretch the tailbone away from the back of the pelvis as you lift the base of your head slightly away from the back of the neck.
Stretch your arms forward and place them in front of you, such that they are in line with your knees. Release the fronts of your shoulder to the floor. You must feel the weight of the front shoulders pulling the blades widely across your back.
Since this asana is a resting pose, you can stay in the pose from anywhere between 30 seconds to a few minutes.
To release the asana, first stretch the front torso. Then, breathe in and lift from the tailbone while it pushes down into the pelvis.
7. Supta Matsyendrasana
Image Credits: Supta Matsyendrasana
To begin this asana, you must lie flat and straight on your back. Exhale, and gently press your lower back on the floor.
Contract your abdominal muscles. Then, inhale and bend your knees as you lift your feet off the floor.
Exhale, and stretch your arms out such that they create one straight line with the shoulders. Place your palms facing downwards so that they give you that extra support. Use your core muscles to support your spine. While you do this, bring your knees and feet together.
Inhale and lift your feet a little higher than your knees.
Exhale and lower your legs to the left of the floor, making sure your knees and feet are stacked. You must also make sure that your knees should be at your hip level, and your heels should rest a foot away from your buttocks.
Breath slowly and deeply as you gently turn your head to your right. Root down your right shoulder such that you are able to maintain a twist in your upper spine. If you keep your arms at the shoulder level, it will help root the shoulders. Hold the pose for about 30 to 60 seconds.
To release the pose, press your hands into the floor, and contract the muscles in your abdomen. Inhale, and lift your chest and knees over your chest. Hold your knees.
Exhale. Pull your thighs to your chest, and lift your head and chest to your thighs. Make sure you don’t lift your shoulders as your head is raised.
Lower your shoulders and head to the floor, and contract your abdominal muscles. Then, stretch out your arms again, and repeat the twist on the other side.