Constipation is a condition of irregular bowel movement that can make you feel constantly bloated or uncomfortable. There may also be harmful side effects, such as bowel obstructions if you suffer from chronic constipation. However, bowel movement patterns differ from person to person, and only you know what’s normal for you.

Symptoms

  • Less than three bowel movements a week.
  • Hard, dry stools.
  • Pain during bowel movements.
  • Feeling full, even after having a bowel movement.
  • Experiencing a rectal blockage.

Grand master Akshar shared with HerZindagi that "it is common for women, especially during pregnancy or after giving birth to experience constipation. This also goes for older adults, those who take certain medicines or dietary supplements. Constipation can occur if you eat little to no fiber as this can help in your digestion process."

Here are some ways including yoga asanas listed by him that could help you take care of the issue or simply help in preventing the problem.

Food Intake

curd consti

To enjoy regular and healthy bowel movements, change your diet, and increase your physical activity. Make sure your water intake is good and do add yogurt to your diet and plenty of raw fruits and vegetables. Consume less of alcohol and caffeinated drinks, as these cause dehydration.

Yoga 

Yoga offers some postures that can improve the functioning of the digestive tract and relieve constipation by encouraging the digestive tract to pass stool or gas. Practice these asanas under the guidance of an expert. Follow contraindications if necessary and incorporate the use of a prop such as a pillow/chair etc.

Malasana

malasana constip

Formation 

  • Stand straight with your arms on either side.
  • Squat down by bending your knees and lower your pelvis to place it over your heels.
  • Make sure you keep your feet flat.
  • Make sure your palms are beside your feet on the floor or in front of your chest in a gesture of prayer.
  • The spine remains erect.

Halasana

halasana

Formation

  • Lie down on your back and place your palms on either side. 
  • Lift your legs up 90 degrees, and let your legs fall behind your head.
  • Lift your middle and lower back from the floor which will help you touch your toes to the floor behind. 
  • Support your back with the palms.
  • Hold the asana for a while.

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Caution

  • Please avoid this asana in case of a neck injury.
  • If you are asthmatic and have high blood pressure, practice Halasana with the legs supported on props.
  • If you are pregnant and have good experience in practicing this pose, then continue to practice it late into pregnancy.

Vajrasana

vajra

Formation

  • Kneel and place palms on your thighs.
  • Place your pelvis on your heels which should be close to each other.
  • Straighten your back and look forward.
  • Hold this asana for a while

Caution

Avoid this asana incase of an existing knee or ankle injury. Place a pillow on your calves in order to cushion your knees in case you are doing this on a yoga mat.

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Naukasana

Formation 

  • Lie on your back and lift your upper body and legs at a 45-degree angle off the floor. 
  • Align your toes with your eyes
  • Stretch arms next to you
  • Tighten your abdominal muscles.
  • Straighten your back.

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Constipation could be a symptom of other medical problems such as stroke, diabetes, and Parkinson’s disease. It could indicate problems with the colon or rectum, including obstruction of the intestines, irritable bowel syndrome (IBS), or diverticulosis. Constipation could also be a result of improper dosage and consumption of laxatives, an underactive thyroid gland and hormonal problems. Please consult your medical practitioner in case of chronic constipation, and for a proper diagnosis.

Stay tuned to HerZindagi for more on yoga poses that can help you keep healthy.