Constipation is a common digestive problem that affects people of all ages and backgrounds. It is characterized by infrequent bowel movements or difficulty passing stool, often resulting in discomfort and abdominal pain. This condition occurs when the muscles in the colon, also known as the large intestine, are unable to effectively move waste through the digestive tract. As a result, stool becomes hardened and dry, making it challenging to expel from the body.
While occasional constipation is a normal occurrence and usually not a cause for concern, chronic or severe constipation can lead to various health issues and negatively impact one's quality of life. It can be caused by a variety of factors, including a lack of dietary fiber, dehydration, sedentary lifestyle, certain medications, and underlying medical conditions.
Managing constipation typically involves lifestyle changes, such as increasing fiber intake, staying hydrated, and engaging in regular physical activity. In some cases, over-the-counter or prescription medications may be necessary to provide relief. Understanding the causes and symptoms of constipation is essential for maintaining good digestive health and preventing long-term complications. This introduction provides a starting point for exploring the topic of constipation in more detail.
# Dhanurasana - Bow Pose- Lie on your stomach (prone position) on a yoga mat or a comfortable surface.
- Place your arms alongside your body with your palms facing up.
- Bend your knees and bring your heels towards your buttocks. Your feet should be hip-width apart.
- Reach back with your hands and grab your ankles. You should hold the outside of each ankle with the respective hand. If you can't reach your ankles, you can use a yoga strap to loop around your ankles and hold onto the ends.
- Inhale deeply, and as you exhale, start to lift your chest and thighs off the floor simultaneously. This action should create a bow-like shape with your body.
- Continue to lift your legs higher while keeping your knees close together. Your thighs should be off the ground, and you should be balancing on your lower abdomen and pelvis.
- Arch your back and lift your chest, aiming to create a deep backbend. Keep your gaze forward or slightly upward.
- Maintain the bow shape, and hold the pose for 20-30 seconds or as long as is comfortable for you. Keep breathing deeply and evenly.
- To release the pose, gently exhale as you lower your chest and thighs back to the floor. Release your ankles and stretch your legs out.
- Rest in the Corpse Pose (Shavasana) for a few breaths to relax your back and abdomen.
- You can repeat Dhanurasana 2-3 times, gradually increasing the duration of each hold as you become more comfortable with the pose.
# Ardha Matsyendrasana - Half Spinal Seated Twist- Sit down on your yoga mat with your legs extended straight in front of you.
- Bend your knees and place your feet flat on the floor.
- Slide your right foot under your left leg, placing it on the outside of your left hip. Your right knee should be pointing up towards the ceiling.
- Bend your left knee and cross your left foot over your right thigh. Your left foot should be flat on the floor beside your right knee.
- Sit up straight with your spine elongated, and make sure both sitting bones are grounded on the mat.
- As you inhale, raise your left arm straight up towards the ceiling, lengthening your spine.
- Exhale and twist your torso to the right. Hook your left elbow on the outside of your right knee, using it to help deepen the twist. Your right hand can be placed on the floor behind you for support.
- Keep your spine long by lifting your chest and gently pulling your navel toward your spine. Avoid slouching or collapsing your chest.
- Turn your head to the right and gaze over your right shoulder. Keep your neck relaxed and don't strain your neck.
- Take slow, deep breaths while holding the twist for 20-30 seconds or as long as is comfortable. With each inhale, lengthen your spine, and with each exhale, deepen the twist if possible.
- To release, inhale and slowly unwind from the twist, returning to the center.
- Repeat the same steps on the opposite side, with your left foot under your right leg and your right foot over your left thigh.
# Malasana - Buddha squat- Begin by standing at the front of your yoga mat with your feet hip-width apart.
- As you exhale, separate your feet wider than hip-width apart. Turn your toes slightly outward at about a 45-degree angle.
- Inhale as you bend your knees and lower your hips toward the floor. Imagine that you are sitting back into an invisible chair.
- As you continue to lower into the squat, bring your palms together at your chest in a prayer position (Namaste).
- Use your elbows to gently press against the inside of your knees. This helps to open your hips and maintain balance.
- Keep your spine straight and your chest lifted. Avoid rounding your back.
- Activate your core muscles by drawing your navel in towards your spine. This will help you maintain balance and stability.
- Relax your shoulders away from your ears, and keep your neck long. Your gaze should be forward or slightly downward.
- Hold Malasana for 30 seconds to 1 minute, or as long as is comfortable for you. Focus on your breath, inhaling and exhaling deeply.
- To come out of the pose, place your hands on the floor in front of you, exhale, and straighten your legs to return to a standing position.
# Balasana - Child’s Pose- Begin by kneeling on your yoga mat with your big toes touching and knees separated to about hip-width apart. Sit back on your heels.
- Inhale deeply as you elongate your spine, lifting your chest.
- Exhale as you hinge at your hips and lower your torso forward and down between your thighs.
- Reach your arms forward and place your palms on the mat or floor. Your arms should be fully extended, and your forehead should gently rest on the mat.
- Let your shoulders relax and release any tension in your neck and upper back.
- Continue to stretch your arms and lengthen your spine, reaching forward with your fingertips while keeping your hips rooted back toward your heels.
- Take slow, deep breaths, allowing your abdomen to expand with each inhale and gently pressing against your thighs with each exhale. This helps to relax and open the lower back.
- Stay in Balasana for 30 seconds to a few minutes, or as long as it feels comfortable and soothing. You can use this pose as a resting position during your yoga practice.
- To come out of Child's Pose, gently walk your hands back toward your body, slowly unrolling your spine as you sit back on your heels. Alternatively, you can use your hands to help lift your torso back up.
# Baddha Konasana - Cobbler’s Pose- Start by sitting on your yoga mat with your legs extended straight in front of you.
- Bend your knees and draw your heels in towards your pelvis.
- Allow the soles of your feet to come together, bringing your heels as close to your pelvis as comfortably possible. Your knees will naturally fall out to the sides.
- Hold your feet with your hands. You can either grasp your big toes with your first two fingers and thumbs or hold onto your ankles, depending on your flexibility.
- Inhale as you elongate your spine, lifting your chest and rolling your shoulders back. Keep your back straight.
- Exhale and gently press your knees towards the floor. Use your elbows to apply gentle pressure on your inner thighs to encourage them to open further. Be mindful not to force your knees down; let gravity and your breath do the work.
- Keep your pelvis grounded and your spine long. Avoid slouching or rounding your back.
- Take slow, deep breaths, focusing on the expansion of your chest and abdomen with each inhale and the gentle release of tension in your hips and inner thighs with each exhale.
- Remain in Baddha Konasana for 30 seconds to several minutes, depending on your comfort level and flexibility.
- To come out of the pose, release your feet, use your hands to gently lift your knees, and bring them back together.
# Parivritta Utkatasana - Revolved Chair- Stand tall with your feet together, arms at your sides, and your weight evenly distributed.
- Inhale as you raise both arms overhead, reaching up toward the ceiling. Keep your arms parallel and palms facing each other.
- Exhale as you bend your knees, lowering your hips back and down as if you are sitting in an imaginary chair. Keep your knees together and your weight in your heels.
- Hold the Chair Pose position for a few breaths, ensuring your thighs are parallel to the floor. Keep your spine long, chest lifted, and gaze forward.
- Inhale deeply and lengthen your spine.
- Exhale and twist your torso to the right.
- Bring your hands into a prayer position (Namaste) at your heart center, with your left elbow outside your right thigh. Your thumbs should be close to your chest.
- Press your palms together to help deepen the twist.
- Use your right elbow to gently press against your left thigh, assisting in the rotation of your torso.
- Turn your head to the right and gaze over your right shoulder.
- Stay in the pose for 20-30 seconds, maintaining deep breaths and feeling the twist from your waist.
- Inhale as you slowly unwind the twist, coming back to the center while maintaining the Chair Pose.
- Straighten your legs and return to Tadasana.
- Repeat the same steps, this time twisting to the left side, holding for the same amount of time, and then returning to center.
# Parivrtta Baddha Anjaneyasana - Bounded Lunge Twist- Start in Downward-Facing Dog (Adho Mukha Svanasana) with your hands shoulder-width apart and your hips lifted toward the ceiling.
- Inhale and step your right foot forward between your hands into a lunge position. Keep your right knee directly over your ankle.
- Gently lower your left knee to the ground. Point your toes backward.
- Sink deeper into the lunge, making sure your right thigh is parallel to the floor. Your hips should be square to the front of your mat.
- Bring your hands into a prayer position (Namaste) at your heart center.
- Inhale deeply and lengthen your spine.
- Exhale as you twist your torso to the right, hooking your left elbow on the outside of your right thigh.
- Press your palms together firmly to help deepen the twist.
- Turn your head to the right and gaze over your right shoulder, deepening the twist.
- Lengthen your spine on each inhale, and twist deeper on each exhale.
- Hold Parivrtta Baddha Anjaneyasana for 20-30 seconds or as long as is comfortable, maintaining deep breaths.
- To release the twist, exhale and gently unwind your torso. Bring your hands back to the prayer position at your heart.
- Step your right foot back to Downward-Facing Dog and take a few breaths there.
- Repeat the same steps, stepping your left foot forward and twisting to the left side.