Are you among those who are suffering from constipation? If yes, well, you are not alone in this. According to the National Institute of Diabetes and Digestive and Kidney Diseases, there are around 20 people out of 100 who experience constipation. But what can you do to relieve yourself of constipation? Undoubtedly, yoga for constipation is best in this case.
But sometimes yoga may not be the first thing that comes to mind when you think of relieving constipation. Correct? However, here we are sharing a few pieces of evidence that can help you regulate your bowel movements.
Yoga For Constipation Really Helps?
Yes! Yoga Asanas aid in increasing blood flow and oxygen supply through the human body for the healthy functioning of organs. Many of the yoga asanas involve movements of the abdomen, which promote the relief of constipation. Thus, yoga postures will not only cure constipation but also help improve various bowel disorders.
Yoga asanas will take care of irregular bowel movements. Also, it reduces bloating and staining of the stomach, which are caused by constipation. Moreover, yoga for constipation even helps manage the pain or discomfort associated with constipation.
Yoga For Constipation: Symptoms Along With Causes
Yoga is a holistic practice that combines physical postures, breathing exercises, meditation, and ethical principles to promote overall health and well-being. While yoga is generally considered safe, like any physical activity, it can lead to certain symptoms or discomfort if not practiced correctly or if there are underlying health issues.
Additionally, yoga-related symptoms can also arise from pushing oneself too hard or practicing advanced poses without adequate preparation or guidance.
Here are some common symptoms that can occur during or after practicing yoga, along with their potential causes:
1. Muscle Soreness
Yoga involves stretching and strengthening the muscles, which can lead to muscle soreness, particularly in the beginning stages of practice or after intense sessions. This soreness is usually a normal response and should subside within a day or two.
2. Joint Pain Or Injury
Incorrect alignment or excessive strain on the joints during yoga poses can cause joint pain or injury. Overstretching or forcing oneself into advanced poses without proper preparation can put excessive stress on the joints. It’s essential to listen to your body, practice within your limits, and seek guidance from a qualified yoga instructor to prevent joint-related issues.
Yoga can be physically demanding, especially when holding challenging poses for an extended period of time. It can lead to temporary muscle fatigue. Fatigue can also result from inadequate rest, overexertion, or improper breathing techniques. Resting when needed, pacing yourself, and following proper breathing techniques can help alleviate fatigue.
4. Dizziness Or Lightheadedness
Rapid or shallow breathing, improper alignment, or transitions between poses can sometimes lead to dizziness or lightheadedness. These symptoms may indicate an inadequate oxygen supply or a drop in blood pressure. It’s crucial to take breaks, practice slow and controlled breathing, and modify poses as needed to avoid dizziness.
5. Muscle Cramps
Dehydration, electrolyte imbalances, or overexertion can result in muscle cramps during or after yoga practice. Ensuring proper hydration before, during, and after the session and replenishing electrolytes can help prevent muscle cramps.
6. Emotional Release
Yoga can bring about emotional releases as stored tension or emotions are released during practice. Crying, feeling overwhelmed, or experiencing a range of emotions is not uncommon. It is a natural part of the healing process for some individuals, and it usually subsides with continued practice.
7. Respiratory Discomfort
Certain breathing techniques, such as forceful or rapid breathing, can cause respiratory discomfort, hyperventilation, or lightheadedness. It’s important to practice pranayama (breathing exercises) mindfully, under proper guidance, and at a pace suitable for your individual capacity.
It’s worth noting that these symptoms are generally temporary and subsides with rest, proper self-care, and adjustments to the yoga practice.
However, if symptoms persist, worsen, or are accompanied by severe pain or other concerning signs, it is advisable to consult a healthcare professional for a proper evaluation.
To maximize the benefits and minimize the risks of yoga, it is recommended to practice under the guidance of a qualified yoga instructor, start with beginner-level classes, progress gradually, and listen to your body’s signals.
Please Remember: Each person’s body is unique, and it’s important to find a practice that suits your individual needs and limitations.
Why does constipation occur?
Constipation refers to a condition where a person experiences difficulty or infrequent bowel movements, typically associated with hard or dry stool. There are number of factors that can contribute for the development of constipation:
1. Inadequate Fiber Intake
Any diet that is low in fiber can contribute to constipation. Fiber adds bulk to the stool and helps it move through the intestines more easily.
2. Insufficient Fluid Intake
Not drinking enough water or fluids can result in dehydration, making the stool harder and more difficult to pass.
3. Lack Of Physical Activity
A sedentary lifestyle or lack of exercise can slow down the natural contractions of the intestines, leading to constipation.
4. Side Effects Of Medication
Certain medications, such as opioids, antacids containing aluminum or calcium, anticholinergics, and some antidepressants, can cause constipation as a side effect.
5. Changes In Routine Or Diet
Traveling, changes in daily routine, or alterations in diet can disrupt regular bowel habits and lead to constipation.
6. Ignoring The Urge To Have A Bowel Movement
Suppressing the urge to defecate can lead to a disruption in the natural rhythm of the digestive system and result in constipation.
7. Medical Conditions
Various medical conditions can contribute to constipation, including irritable bowel syndrome (IBS), hypothyroidism, diabetes, neurological disorders, and structural abnormalities in the colon or rectum.
8. Hormonal Changes
Hormonal fluctuations during pregnancy, menstruation, or hormonal disorders can affect bowel movements and contribute to constipation.
9. Psychological Factors
Stress, anxiety, and depression can influence bowel movements and contribute to constipation.
The Best Yoga For Constipation
Yoga can be a beneficial addition to your routine to help alleviate constipation. It can help stimulate digestion, increase blood flow to the abdominal area, and promote relaxation.
So, here are a few yoga poses for constipation that can aid in relieving constipation:
- Wind-Relieving Pose (Pawanmuktasana) Top of Form
- Garland pose (Malasna)
- Thunderbolt Pose (Vajarasan)
- Seated Forward Bend (Paschimottanasana)
- Fish Pose (Matsyendrasana)
- Cobra Pose (Bhujangasana)
- Dog Pose (Adho mukha svanasana)
These above-mentioned yoga poses for constipation help you regulate your bowel movement, reduce bloating, and prevent excessive straining. But if you are already suffering from this problem and seeing complications, then we suggest you take the help of yoga experts who provide proper diet charts.
Moreover, in the past few years, we have seen yoginis in Fitelo practicing these asanas and helping people suffering from constipation. Also, from there yoginies you can get proper guidance on yoga for constipation and gas. We are sure this will aid your constipation-related issues.
Yoga For Constipation: Additional Tips For Quick Relief
Certainly! In addition to incorporating yoga into your routine, here are some additional tips to help relieve constipation:
- Stay hydrated: Start drinking an adequate amount of water throughout the day. Because sufficient hydration softens the stool and makes it easier to pass.
- Regular Exercise: Engage in regular physical activity to stimulate the muscles in your intestines. This can help promote bowel movements and prevent constipation.
- Establish A Regular Bathroom Routine: Try to establish a consistent time for bowel movements, preferably after a meal. Creating a routine can help regulate your digestive system.
- Consider Dietary Changes: Limit or avoid foods that can contribute to constipation, such as processed foods, refined carbohydrates, fatty foods, and dairy products (if you’re lactose intolerant).
- Try Natural Laxatives: Certain foods can have a natural laxative effect, such as prunes, figs, flaxseeds, and aloe vera juice. Incorporate these foods into your diet to help relieve constipation.
- Manage Stress: Stress can impact digestion and contribute to constipation. But how to reduce stress? This is a major question many people ask. You can manage your stress by performing meditation, deep breathing exercises, or engaging in activities you enjoy. Doing so will help you reduce your stress levels.
- Avoid Excessive Use Of Laxatives: While laxatives can provide temporary relief, relying on them too often can lead to dependence and disrupt your natural bowel function. Even you can use laxatives sparingly but only under the guidance of your healthcare professional.
Summary of Yoga For Constipation
Yoga can be an effective natural remedy for relieving constipation. Specific yoga poses can help stimulate digestion, increase blood flow to the abdominal area, and promote relaxation, all of which can aid in relieving constipation. Alongside yoga, it is important to maintain a healthy diet rich in fiber, stay hydrated, establish a regular bathroom routine, and incorporate regular exercise into your routine.
Additionally, managing stress levels and avoiding excessive use of laxatives are important considerations. Remember to consult a healthcare professional if constipation persists or becomes chronic. By combining yoga with these lifestyle changes, you can support healthy bowel movements and alleviate constipation naturally.