My Experience to seek Natural Relief: yoga asanas for bowel movement
Frankly speaking, it is embarrassing to discuss constipation. It is better to have a hard time with it. I wasted years taking over-the-counter solutions which made me feel swollen and addictive. I was aware that my body could have better and more natural rhythms. It was my quest of a mild, lasting solution, which brought me to the mat. I learned that yoga practicing certain asanas to move the bowel can be extremely helpful. It’s not magic; it’s mechanics.
These poses help in massage the internal organs of the abdomen, twist, compress and stretch the abdominal area, which helps in increasing the digestive fire (we would call in yoga Agni), which promotes peristalsis or the wavelike contractions of the muscles that move things along. In my scenario, a simple decision to adhere to a 15-minute routine in the morning made a radical difference in a period of two weeks, and that too with the health of my gut and my overall health.
Why the Hell Does Yoga Poop You?
It is always worthwhile to know the why before we get down to the specific poses. I was doubtful when I learned that yoga was a digestion practice. What the hell will body length do to me make me poop? However, the science and philosophy of it are good.
Consider your digestive tract to be a long winding tube. That tube can slow down when you are stressed (or in a desk job!). The muscles are not engaged and the flow of blood to the region reduces. The poses of Yoga, especially twists and forward folds, can be described as a massaging of the inside of your intestines. They literally squeeze the tension and stagnant energy, besides raising the blood flow. This procedure assists to motivate the colon natural rhythmic contractions.
Moreover, the body-mind breathing that is involved in yoga, which is called pranayama, is a game-changer. It activates the parasympathetic nervous system or the rest and digest mode of your body. When you are relaxed, your body will feel safe to concentrate on digestion. Digestion is one of the earliest processes to be put to rest when you are stressed (in the fight or flight mode). Therefore, the physical movement paired with relaxing breathing is addressing the issue on two robust sides.
The Must-Try Poses: Your Sequence to Digest Better.
This is the order that was effective in my case. I do it in the morning and just after an empty stomach normally with a glass of warm water. Always listen to your body and do not pressurize a pose. Gentle persistence is key.
Wind-Relieving Pose (Pavanamuktasana)
It was my first pose of the type that I have been trying with a particular purpose; to digest.
How to do it: lying on your back. Inhaling with your right knee bent towards the chest and shin hugged with arms. Indeed, you may keep your left leg straight along the floor. Breath in 5-10 deep breaths with your thigh resting into your abdomen. Release and switch sides. Lastly, wrap both knees around your body.
The reason it is effective: This is a straight compressive massage to your large intestine, which helps to clear any stagnant gas and encourage a bowel movement. This is the most immediate pose that works best with me to relieve bloating.
Seated Forward Bend (Paschimottanasana)
A relaxing fold which focuses on the whole back body.
How to do it: Sit in a position of straight legs. Breath in to straighten your spine, and then bend forward as you inhale, at your hips. You may hold your shins or your ankles or feet. No need to force the back, stretch the spine out is the idea, not to fold your nose as high as your knees.
Why it is effective: This is a gentle pressure on the organs of the abdomen, one of them being the intestines. It is a great method of calming the digestive system and light constipation.
Supine Twist (Supta Matsyendrasana)
I think this is my favorite all time wringing out.
How to do it: Lie on your back. Bring your right knee to your chest and then lift it slowly across your body to the left where it becomes focused on the floor. Recline the right arm and look to the right. It is best to keep both shoulders on the ground. Breath 8-10 times and alternate sides.
Why it works: This twist is known to be detoxifying. It draws the ascending and descending colon of one side and when you release, fresh blood flows in. It is as though you were sponging out your digestive organs.
Cat-Cow Pose (Marjaryasana-Bitilasana).
An easy, flowing movement to stretch and open-up the spine and core.
How to do it: Get on the hands and knees in a table top position. Breathing in, bring in your belly, raise your eyes, and hump your back into Cow. Round your spine to the ceiling, draws chin to the chest and use abs to Cat as you breath out. Repeat this circulation between 10-15 rounds of breathing.
The rationale behind its effectiveness: This is a rhythmic, mild massage to the organs of the abdominal cavity and serves to relax the abdominal core that may cause constipation.
Child’s Pose (Balasana)
A pose of rest that is not a rest.
How to perform it: lie on your tabletop and ensure that you bring your big toes to touch and expand your knees. Lean back on your heels and disappear in a forwardfold leaning your forehead against the mat. You may place your arms straight or put them beside your body.
Why it works: Although it is a calming pose, the slight squeeze of thighs against the stomach in Childs Pose may aid in digestion and relieve the feeling of gas and bloating.
Squat Pose (Malasana)
It is an energy exercise pose of the pelvic floor and colon.
Manipulations: Stand with your feet slightly bigger than hips. Lower down into a deep squat. In case your heels are not touching the floor, then you should put a rolled-up mat or towel under them. Bring your palms to the heart and squeeze your knees with your elbows. Hold for 5-10 breaths.
Why it is effective: Squatting posture positions the rectum straight and contracts the puborectalis muscle, which makes it easier and more effective to pass stool. It is the natural place of the body to dispose of!
Cobra Pose (Bhujangasana)
A mild back-bend in order to awaken and stretch.
How to do it: Lie with your hands below your shoulders on your stomach. Place the tops of your feet into the mat. Breath in and slowly roll your chest off the floor, with the effort of your back rather than your arms. Maintain a mild bend on the elbow. Take a pause, and set free.
Why it works: Cobra stretches and tightens the abdominal muscles, which can be used to stimulate slow digestion. It also raises the flow of blood to the digestive organs.
Making a Nine-Month-Long Habit.
It was one thing to find the poses, then it was another to make them habitual. I got to know that perseverance is far better than time. You do not have to spend an hour practicing. My first step was 10-15 minutes per morning. Such consistency sends a message to your body that it is time to wake up and make things happen. Combine your exercise with responsible breathing. Picture your breath pouring in your belly and swelling it during the inhale and narrowing it during the exhale. This inside rubbing, as the bodily figures.
Outside the Mat: Your Practice Support.
Though these yoga poses on bowel movement were the main issues in my solution, I had to admit that yoga does not apply to all poor lifestyle habits. I also paid emphasis on:
Hydration: This was a game changer and drinking a big glass of warm water with lemon in the morning was the new order of the day, setting my system in the first gear.
Diet: I have eaten more high-fiber foods such as leafy greens, oats, and chia seeds, and I have paid attention to the fact that I cannot overeat.
Mindful Eating: I began to sit down to slow down the consumption of my food instead of eating on the move. This basic mindfulness exercise helped my digestion a lot.
Thoughts That Settle in my mind of a Natural Way to Liberty.
My constipation experience was very frustrating, but it gave me a very strong and enabling revelation. I do not feel at the mercy of my digestion and dependent on coarse chemicals anymore. These yoga postures of bowel movement have provided me with a natural, ready, and mild instrument that I can employ on a daily basis.
It is a form of listening to my body, of being patient and of knowing that the greatest amount of health is usually gained by working in harmony with the natural rhythms of my body rather than working against it. In case you are finding it hard then I would like to suggest that you spread out a mat and have a practice. Your gut will thank you.
Frequently Asked questions (FAQs).
How much time is it possible to wait before yoga can help with constipation?
Personally, I experienced a significant improvement in a few days, although I needed two weeks of practice in the morning to have a routine. We are all different and hence patient and consistent.
What are the suitable times to do these poses?
Personally, I am best at doing them in the morning with no food in my stomach. It activates your digestive system and prepares you with a great mood.
I’m not flexible at all. Can I still do these poses?
Absolutely! Yoga is for every body. Take a prop such as blankets beneath the knees in Child Pose or a block beneath the seat in Squat Pose. It is based on the inward experience and the breath, rather than attaining an ideal appearance of poses.
Do you know any poses that I should not take when I am constipated?
In case you are suffering with severe pain or bloating, your body speaks. Other core exercises such as the Boat Pose (Navasana) which may cause more tension should be avoided. Create mild twists, folds and their restorative poses.
Is yoga the alternative to medicine in chronic constipation?
It is always advisable to consult with your doctor before changing your healthcare regimen. Yoga is a potent complementary practice and a preventative technique that I apply, although it is not a replacement to professional advice, particularly in relation to chronic illnesses.