If you look at the present lifestyle, the problem of constipation has become quite common. For irregular bowel movement you can take medicine or other supplements. But for a permanent solution, it is necessary to practice some effective yoga poses.
Constipation is a common complaint for many people.
While medicines and treatments can help, some people may be interested in alternative therapies, such as yoga.
We know that when it comes to constipation, yoga may not be the first solution. But there is some evidence that suggests yoga may help reduce it.
An NCBI study of people with irritable bowel movements (IBM) determined that yoga can be an effective alternative therapy for major symptoms of the condition.
It can help fight constipation and diarrhea. The researchers said that yoga may also help relieve other symptoms that lead to IBS, such as anxiety and fatigue.
Certain yoga postures can manipulate a person’s digestive system and help relieve constipation by encouraging the digestive system to pass stool or gas.
Here are the yoga asanas that improve your digestion and give relief from constipation
1. Ardha Matsyendrasana (Half Spinal Twist)
People can do this asana by sitting on a yoga mat or other soft surface.
To twist:
- Sit with your legs straight in front of the body
- Bend the right leg and place the right foot on the ground outside the left leg, ideally near the knee
- Bend your left leg and place it under or near the hips
- Place left hand or elbow on or over the right knee and gently fold over the right shoulder
- Hold this pose for a few breaths, then you can switch sides
2. Bhujangasana (Cobra Pose)
Bhujangasana doesn’t require any twisting, but it can help reduce other symptoms like gas.
To do the posture:
- Lie on your stomach and your toes should be pointing out
- Place palms on the floor next to your shoulders
- Engage abdominal muscles and legs
- Lift the head slightly, and gently bend the neck backward
- Press palms into the floor, gently lift shoulders and upper body
- Stay in this pose for several breaths
- Release the body back to the floor and lower
3. Pawanmuktasana (Wind Relieving Pose)
This pose is an easy pose for beginners that can help reduce gas associated with constipation.
To do this:
- Lie on the back and draw the knees towards the chest
- Place hands on or around shins
- Tuck the chin in and gently press the back to the floor
- Gently pull the knees towards the chest
- Stay in this pose for a few breaths, then you have to release
Home remedies to get relief from bowel problems like irregular bowel movements
Irritable bowel Movement (IBM) is a very painful gastrointestinal condition characterized by constipation, diarrhea, bloating, abdominal cramps, indigestion, influenza, insomnia, interstitial cystitis, or increased mucus in the stool.
The main reasons for this are considered to be stress, anxiety, excessive consumption of carbohydrates and wrong eating habits.
However, Ayurveda considers improper functioning of the digestive fire, accumulation of ama, increase in tri-dosha Vata, upset stomach due to pitta and Kapha etc.
As causes of irritable bowel movement (IBM). So, how do you treat it? In consultation with Ayurveda experts, we have found these three beneficial home remedies to get relief from heartburn –
Eat more ginger
Being a natural laxative, ginger gives great relief from constipation. It improves digestion by reducing bloating and irritation. Eat it raw or drink ginger tea twice a day.
Drink flaxseed tea at night
Boil one spoon of flax seeds and make tea by mixing one cup of water and one lemon in it. Drink it at night for maximum benefits.
Due to the anti-inflammatory and laxative elements present in it, it softens the stool and keeps the digestion process right.
Isabgol husk with curd
In case of diarrhea and constipation, take a small spoonful of Isabgol husk with curd (yogurt) after meals.
It is a fibrous diet, which regulates the excretion of stool by absorbing excess water. That’s why you should consume it in limited quantity only.
In case of diarrhea and constipation, take a small spoonful of Isabgol husk with curd (yogurt) after meals.
It is a fibrous diet, which regulates the excretion of stool by absorbing excess water. That’s why you should consume it in limited quantity only.