Introduction
Constipation may be a sign that a person needs to eat more fiber and exercise regularly. It could also be a symptom of underlying conditions, such as IBS.
Though yoga may not be the first thing that comes to mind when it comes to constipation, there is some evidence that suggests it may provide relief.
Researchers added that yoga might also help address other IBS symptoms, such as anxiety.
Some yoga postures could manipulate a person’s digestive tract.
Best 5 yoga poses
1. Supine spinal twist
Active Body. Creative Mind.
The supine spinal twist may also help a person alleviate constipation.
To perform this twist:
Lie flat on the back.
Bring the arms out to the side in a T-position with palms down.
Bend one leg at the knee.
While keeping the shoulders flat, gently let the bent leg drop over the other leg.
Hold the pose for a few breaths, then repeat on the opposite side.
2. Half spinal twist
Active Body. Creative Mind.
It is best to try this yoga posture on a yoga mat or another soft surface.
To perform the twist:
Sit with the legs straight out in front of the body.
Bend the right leg and place the right foot on the ground on the outside of the left leg, ideally near the knee.
Bend the left leg and place it under or close to the buttocks.
Place the left hand or elbow on or over the right knee and gently twist to face over the right shoulder.
Hold the pose for a few breaths, then switch sides.
3. Crescent lunge twist
The crescent lunge twist is a standing pose that requires a person to be in a lunge position. This pose also involves twisting the torso, which may help promote bowel movements.
To perform this twist:
Lunge forward with the right leg bent and the left leg straight.
Place the hands into a prayer position and slowly bend the upper body toward the right knee, leading with the left shoulder.
Hold the pose for a few breaths, then return to standing and start again with the opposite leg.
4. Legs up the wall pose
This pose is an inversion pose. This means that part of the person’s body will be upside down.
To do this pose:
Sit on the floor close to a wall.
Lower the back to the floor and with the hips as close to the wall as possible, walk the legs up against the wall.
Use a folded towel or blanket under the hips to relieve discomfort, if necessary.
Let the head rest on the floor.
Place the arms wherever it feels comfortable.
Stay in this position for as long as it feels comfortable.
Release and gently roll to one side to get up.
5. Cobra pose
The cobra pose does not require any twisting, but it could help alleviate other symptoms, such as gas and abdominal bloating.
To perform the cobra pose:
Lie flat on the stomach with the tops of the feet against the floor.
Place the palms on the floor at the sides, underneath the shoulders. Keep the elbows tucked in against the sides of the ribcage.
Engage the abdominal muscles and legs.
Press the palms into the floor, and gently lift the shoulders and upper body up.
Hold for several breaths.
Release and lower the body back to the floor.
If in doubt, a person should visit a doctor for a diagnosis.
Summary
Yoga may help a person find some relief from constipation. Different poses could encourage the digestive tract to pass stool or gas.
Take care when attempting some of the more advanced yoga postures.
If yoga or dietary and lifestyle changes do not help, or if a person notices blood in their stool, they should see a doctor.
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