Effective yoga asanas that provide relief from constipation

Nowadays, due to wrong eating habits and bad lifestyle, most of the people Constipation Are troubled by the problem of constipation. The main reasons for this are excessive consumption of junk food, not drinking enough water, sitting for long periods of time, not exercising, smoking and stress. Due to constipation, the stool becomes hard, which causes difficulty in defecation. If the problem of constipation persists for a long time, it can give rise to many serious health problems.

The effect of medicines and syrups available in the market is temporary and their consumption for a long time can cause side effects. In such a situation, treating constipation naturally is the safest option. sum There is an effective method, with regular practice of which constipation can be cured from its roots. Let us know about some important yogasanas, which can prove helpful in providing relief from constipation.

1. Bhujangasana (Cobra Pose)

Method of doing Bhujangasana:

1. lie down on your stomach And keep the feet close to each other.
2. keep elbows close to waist And keep the palms upwards.
3. gradually while breathing Lift your chest.
4. Then slowly raise the stomach and in this position hold for 30 seconds,
5. While exhaling, slowly bring the head to the ground.
6. this process Repeat 3-5 times,

Benefits of Bhujangasana:

• Strengthens the digestive system.
• Massages the abdominal muscles, which makes bowel movements easier.
• Reduces the problem of constipation and flatulence.

2. Vajrasana (Thunderbolt Pose)

Method of doing Vajrasana:

1. on the yoga mat stand on knees,
2. to the hips sit on heels,
3. Keep your head straight and keep your hands on your knees.
4. close your eyes and breathe in and out slowly,
5. in this situation sit for 5-10 minutes,

Benefits of Vajrasana:

• Doing Vajrasana after meals improves digestion.
• The problem of gas and indigestion in the stomach goes away.
• Provides relief from constipation and facilitates bowel movement.

3. Ustrasana (Camel Pose)

Method of doing Ustrasana:

1. on the ground get down on your knees And keep hands on hips.
2. Keep in mind that the knees should be parallel to the shoulders.
3. take a deep breath and apply forward pressure to the lower spine,
4. Hold the heels of the feet with hands and slowly bend the waist backwards.
5. in this situation hold for 30-60 seconds,
6. Slowly return to normal position.
7. this process Repeat 3-5 times,

Benefits of Ustrasana:

• Improves digestion by stretching the stomach muscles.
• Provides relief from constipation and acidity.
• Increases blood circulation in the abdominal organs.

Things to keep in mind while doing yoga for relief from constipation

1. Regularity: Practice yogasanas regularly, only then you will get benefits.
2. Water intake: Keep drinking adequate amount of water.
3. Right eating habits: Eat fiber-rich foods, such as green vegetables, fruits and whole grains.
4. Focus on breath: While doing yoga, pay attention to the process of inhaling and exhaling.
5. avoid stress: Stress can increase constipation, so do meditation and pranayam.