Inappropriate eating habits or working hours can upset the constitutions so that one gets constipated. This may be the hard stool that you find difficulty in passing or the delay in passing motion which also leads to piles. Through yoga, you can bring your constitution to the proper rhythm and become healthy again. Here is a look at some of the common yoga poses for constipation and piles.
Relief from Constipation through Yoga Asana at Home
Ardha-Matsyendrasana (Sitting Half Spinal Twist Pose)
Benefits of this pose: This is the best Yoga for constipation and piles. Makes the spine supple, massages the abdominal organs. Opens the chest and increases the oxygen to the lungs. Relieves digestive problems including constipation.
How to do Ardha-Matsyendrasana: Begin in a supine position on the floor mat. Turn over to the side and push up with your arms. Come to sitting position with your knees bent. Sit with the spine erect and bring your hands up beside you.
Bend your right foot at the knee and bring the right foot below the left buttock. Bring your left foot outside the right knee. Raise your hand up with palms facing each other. Turn to the left and place your left hand behind your buttocks. Place the right hand on the left knee.
Hold this pose for 20-30 seconds and then relax. Come back to sitting position facing front with the knees bent. Breathe out and release the left hand that is behind you and then release the waist. Then, turn the chest and then the neck.
Now repeat for the other leg on the other side. Things to note while doing the exercise is that the spine is to remain vertical throughout. The benefits of this exercise are that it makes the spine supple and opens the chest. This helps bowel movement by stimulating the intestine.
Avoid if have back injuries or heart problems.
Also Read: home remedies for constipation
Pawanmuktasana (Wind-Relieving Pose)
Benefits of this pose: Improves digestion and elimination, lengthens spine, stretches lower back.
How to do Pawanmuktasana: Begin from the supine position on the yoga mat. Bring your right knee up to your chest and hold the knee with both your hands. Try to touch your nose to the knee. Now let go of the leg and repeat for the other leg. Do it two to three times. Then, bend both your knees and bring it up to your chest. Try to touch your nose. Let go and relax.
Raise your right leg to your chest and place your hands on the soles of your feet. It may be difficult for beginners and so they can use a towel or strap. Pass the strap under the soles of your feet and then touch your nose to the knee. Let go and do the same for the other leg.
Once you have completed 2-3 cycles, you must raise both the legs together to the chest and place your hands beneath the soles of the feet. Hold for 2-3 seconds and let go.
Keep your spine loose throughout the exercise. The benefit of this exercise is that it stimulates the intestines and abdominal organs. This helps you become free of constipation.
Avoid if you just had surgery or have hernia.
Shishuasana/ Balasana (Child Pose)
How to do Shishuasana: Start from the kneeling position on the yoga mat. Sit back on your haunches. Keep your knees as wide as your hips. Bring your torso down between your thighs and make your sacrum (bone behind you) broad while making the hip point narrow towards the navel. They must settle down on the inner thighs. Make the tailbone long towards your legs. Lift the base of the skull away from the neck region.
Put your hands on the top of your head in line with the torso so that your entire body is flowing towards the wall in front of you. Feel the tug of the shoulders against the shoulder blades. Do not touch your nose to the floor. Be restful in this pose and feel the tensions flow out through the soles of your feet.
Maintain regular breathing right through the asana. You get complete relaxation. It stimulates the abdominal organs and enhances the metabolic activity. Maintain the pose for 10 seconds. Come back to kneeling position. Wait for 5-10 seconds. Repeat the asana 2-3 times.
Avoid if you are pregnant or have knee injury.
Malasana (Garland Pose)
Benefits of this pose: Tones the abdomen and helps digestion, strengthens metabolism, stretches hamstrings, back, neck. Helps relieve constipation and gas.
How to do Malasana: Squat on the floor and keep your feet as close together as possible. If you can, keep the heels on the floor. Otherwise, use a folded blanket underneath your heels. Open your thighs so that the knees are wider than the torso. Lean the torso into the space between the thighs as you exhale.
Keep your hands in Anjali mudra with the palms pressed against each other in front of your heart space. Resist the elbows against the thighs. Lengthen the tailbone towards the floor. Press your shoulder blades against each other. Hold the pose for 10 seconds. Expand your chest as you draw in air. Breathe evenly throughout the exercise.
Avoid if you have low back or knee injuries.
Benefits of this pose: Helps relieve gas and back pain, stimulates the thyroid, parathyroid, throat, and abdominal organs. Relieves stress.
How to do Halasana: Begin in the supine position on the floor mat. Keep the legs together and raise them together to the ceiling. Put your hands beside you stretched forward. Push with the palms and bring the feet above your head and place them behind you. The shoulder blades take the entire weight of the body. Remain in this position for 20-30 seconds. Then, slowly come back to sleeping position.
Avoid if you have leg or back injuries.
How to do Baddha Konasana: Sit down on the floor mat and cross your legs so that the heels face each other in front of you. Grasp the big toe with the index and thumb and pull the knees inward. Do not force your knees down but release the thigh bones. This will bring the knees down. You can sit and relax in this pose for 2-3 minutes. Then, release the legs and go back to sitting position.
Avoid if you have knee or groin injury. Also, avoid if you have cardiac problems or have high blood pressure.
Yoga for constipation and piles cure have no side effects and can relieve your problem immediately. Do not attempt it if you have prior injuries or health complaints such as heart trouble or problems with the blood pressure.