5 powerful yoga poses for overcoming constipation

Did you know, besides being a meditation exercise that calms the mind, it turns out that yoga can also be used to overcome constipation. This fact was demonstrated in a 2015 study involving people with the disease Irritable Bowel Syndrome (IBS) or colon disorders.

According to the study, yoga can be an alternative treatment to treat the symptoms associated with IBS, such as diarrhea and constipation. For those of you who are interested in trying, here are a variety of movements with steps!

Yoga poses for constipation

1. Child's pose yoga to overcome constipation

Stress is one of the factors that can cause constipation because of its effects that can have a negative impact on your digestion. A yoga pose that can help overcome this problem is a child's pose. This position is often done when you are just starting to learn the yoga movements.

The position of the head against the mat will have a calming effect on the brain. Therefore, this yoga pose can also help reduce constipation symptoms.

Here are the steps:

Start in a sitting position on your knees with your knees slightly apart.
Bring your body forward with your hands stretched out straight, then bend over your body until your forehead and hands touch the mat.
Hold the position for a few seconds, you can repeat this step a number of times.

2. Cobra pose yoga to overcome constipation

Source: Lessons

Not only can it strengthen the muscles in the stomach, cobra pose can be useful to help improve the function of the digestive system. This yoga pose also helps to treat constipation symptoms such as flatulence and gas buildup. How to do it tends to be easy because you don't have to rotate your body.

Here are the steps:

Straighten your body on the mat on your stomach, place your palms beside your shoulders.
Raise your head slightly upward, gently bend your neck back, followed by your shoulders and upper body while holding your palms.
Hold for a few seconds then lower yourself back down. Perform this step several times while alternating with inhaling and exhaling.

3. Adamant pose

Source: Medical News Today

Adamant pose is also one of the easiest poses to do. Although the movements are simple, this yoga pose is also beneficial in dealing with symptoms of constipation by increasing blood circulation to the stomach which can help improve digestion. You can also train your body to be more flexible and improve your posture.

The steps are:

Start by sitting on your back on the mat with your knees and feet touching the floor.
Sit with your body on your heels.
Straighten your body, then place your palms on your thighs.
Hold this position for several minutes.

4. Half spinal twist pose

Source: Mother Mag

Yoga poses half spinal twist which is done in a sitting position while rotating the body slightly will be useful for stimulating the digestive organs and helping the detoxification process, thereby reducing constipation symptoms. This is quite effective as a yoga movement to overcome constipation.

There are also steps are:

Start this pose by sitting on the mat and stretching your legs out in front of you.
Bend your left leg, then bring your leg to the right side over your right leg.
Bend your right knee to the left, position the soles of the feet until they are closer to the buttocks.
Place your right elbow near your left knee and rotate your body slightly by looking to the left side.
Maintain the position for a few seconds, repeat this step with the other side.

5. Bow pose

Source: Lessons

One more yoga pose to overcome constipation, namely bow pose. This movement focuses pressure on the stomach to help with the discomfort caused by excess gas that causes constipation. Keep in mind, this pose will be a little more difficult than the previous one. If you are a beginner and want to try, do this pose slowly without straining your body's abilities.

The trick is:

Straighten your body on the mat with your stomach position.
Bend your knees, then reach for the ankles with your hands. Lift your chest off the mat as slowly and comfortably as you can.
Using pressure between your arms and legs, lift your thighs slightly away from the mat.
Hold for a few seconds, repeat the movement a few times.