A good poop can help you start the day at a great note! But unfortunately, many of us don’t have that pleasure either due to constipation or some other bowel issues. There are multiple reasons for constipation, like having a low-fibre diet, dehydration, and lack of physical activity.
Most of us might end up popping pills or some sort of churan to get instant relief from constipation. But frankly, it’s time to find a permanent solution to your problem instead of relying on stop-gap measures.
What if we tell you that you can solve this problem without eating any pill or medication? No, we aren’t kidding because yoga has a fix for your constipation too.
Presenting, five yoga asanas that can help you poop and keep constipation at bay:
1. Forward bending pose
Stand straight on the mat with your feet together. Now keep your core tight, lift both your arms over your head and with an inhalation bend down. Exhale and try to touch your feet if possible. Hold this pose for 10 seconds and with an inhalation come back up and relax. Repeat it for 7 to 10 times and feel the pressure.
2. Downward-facing dog
Stand straight. With an inhalation slowly bend down and be on all fours in a way that you an inverted ‘V’. Keep your hands aligned with your shoulders and your feet should be hip-width apart. Press your palms in the ground and bend your knees a little. Hold this pose for 10 deep breaths. Repeat it for 7 to 10 times.
3. Child’s pose
Kneel on the floor, like you would while performing vajrasana. Now spread your knees. Keep your spine straight, lift both arms up, and slowly bend forward until your palms touch the ground. Stay in this pose for 10 deep breaths. Repeat it for 5 to 8 times.
4. Plough pose
Lie down on the mat. Keep your legs straight and hands on the side of your body. Now with an inhalation lift your legs and try to touch your toes behind your head. Hold this pose for 5 to 6 deep breaths and then slowly lift your toes from the ground, and lie comfortably and relax. Repeat this pose 5 times.
5. Squat hold
Keep your feet wide apart and join your palms like you are doing “Namaste”. Now go into a full squat with your spine straight and hold this pose for 10 deep breaths. Now with an inhalation, slowly get up, and relax. Repeat this pose for 10 times.
Why do these asanas work for constipation?
All these poses share one common thread: they require you to squeeze or contract your stomach. This exerts pressure on your intestine, which is key to improving bowel movements.
According to a study published in the journal Trial, asanas like downward-facing dog help in creating compression, which is a great way to deal with constipation. And since many of us don’t stretch regularly, our body lacks this compression which then causes bowel problems.
Another study, published in the Journal of Pediatric Gastroenterology and Nutrition, says that if you practice these poses for 10-weeks straight then you can find long-term relief from constipation. Not just that, if your constipation is also accompanied by abdominal pain then yoga will solve that too.
So, give those pills and Isabgol a break and give yoga a shot because frankly, yoga se for sure hoga!