Lifestyle

Yoga Helps You go Toilet Easier

When you think of yoga, you probably think of relaxing music and deep stretches. But this ancient art does a lot more. Without "further-a-poo", let's roll out your mat and give it a try!

Have you tried yoga for constipation cure?  

Yoga helps in two ways to relieve constipation:

1. Calm our mind

Stress can cause constipation. You will very likely to get “blocked up” when you are stressed out. Meditation (dhyāna) and breathing (pranayama) can help to move things along in your bowel and relax your mind.

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2. Twisting Asana (Poses)

Some yoga poses will increase blood flow in the pelvis and stimulate your digestive system to help stools to move through your system.

Follow the below 7 yoga poses:

1.   Seated Meditation

Seated Meditation

How to do it: Sit cross-legged on a blanket, or on a yoga block, so your hips are higher than your knees (A). Then, set a timer for five minutes—and chill (B). Focus entirely on your breathing, take your attention off any thoughts that come in, and keep bringing your attention back to your breath. (In other words, try not to think about the fact that you’ve been constipated for the past three days.)

2.   Standing Forward Fold

Standing Forward Fold

How to do it: Stand with feet hips-width distance apart (A). Hinge at the hips to fold forward, drawing the chest toward the thighs, bending your knees if necessary. Stack the hips over the ankles and let the back of the neck relax.  (B). Drop your arms towards the floor, or grab opposite biceps to draw deeper into the pose (C). Press into the soles of the feet without gripping the toes, and firm up the legs (D). Take 10 deep breaths.

3.   Downward Facing Dog

Downward Facing Dog

How to do it: Start on the ground on all fours, then tuck your toes under, straightening your legs, and pressing into the hands, ending in an upside-down “V” (A). Hands should be shoulder-width distance apart or a little wider, and feet should be hips-width distance apart (B). Press firmly into the palms of the hands, bend the knees slightly, and tilt the tailbone toward the ceiling. Take 10 deep breaths.

4.   Wind Removing Pose

Wind Removing Pose

How to do it: Lie on your back with both legs extended straight (A). Draw the right knee into the chest with both arms. Hold for 20 breaths (B). Return to the start position and then reach the right arm overhead to stretch the length of the right side of the body (C). Hold for 10 breaths, then repeat on the other side.

5.   Triangle Pose

Triangle Pose

How to do it: Begin in a wide stance on the mat, with your front toes pointing to 12 o’clock and your back toes to 9 o’clock. Face the front of the mat, arms raised to 90 from your sides (A). Keep both legs engaged and straight as you surf the upper body toward the front of the mat. Deeply bend at the front hip crease, and let the front hand come to a block or the floor on the outside of the front ankle (B). Reach the opposite hand straight up toward the ceiling. Hold for 10 breaths. Come back up to standing and pivot the feet to repeat on the other side.

6.   Seated Twist

Seated Twist

How to do it: Begin seated with legs straight out in front of you (A). Bend the right knee and cross your right leg over your left, placing the right foot outside of the left knee. Keep the left leg long (B). Wrap the left arm around the right leg, placing the right hand on the ground behind the sacrum (low back) (C). Lengthen on the inhale, and deepen the twist to your right on the exhale. Take 10 breaths, then repeat on the other side.

7.   Supine Twist

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How to do it: Lie flat on the ground and hug the right knee into the chest (A). Draw the right knee across the body toward the left, “T” the right arm out toward the right side, and look at the right hand (B). Gently press the right thigh toward the floor with the left hand or arm. Or “T” both arms and let gravity do the work (C). Hold for 10 breaths, then repeat on the other side.

Doing yoga regularly can result in regular, healthy bowel movements.

Source: Women’s Health

Yogi: Annie Wong

Photo Credit: Jane Tuo

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