Simple Yoga Poses for Constipation Relief

Constipation is pretty common today mainly due to the sedentary lifestyle and large amounts of very refined foods we consume every day. There are good yoga poses for constipation but along with them you need to make some changes in your lifestyle to avoid constipation in future. Even if you won't make any global changes in your life, yet these yoga asanas will help to give you a relief.

The postures for constipation differ in the level of advancement, but even the simple poses can be very effective and suitable for beginners. In yoga (as well as in Ayurveda) there are two popular practices for the condition: one is called Shankh prakshalana, and the other is Basti kriya. Shankh prakshalana consists of simpler poses but the technique may seem difficult in the beginning. Basti on the contrary, has a simpler process but includes more complex asanas 9for example, mayurasana, which is almost impossible for the beginner).

If you are new to yoga, and probably not inclined to start doing complex things, or simply don't have time for this, I have few simple yoga poses that can help with constipation. This is based on my own experience so obviously I cannot guarantee the complete success in your case, but I'm going to share them with you, and it's up to you whether to try them or not.

If you suffer from constipation, then this is what you should do in the morning once you get up from your bed. Drink 2-3 glasses of water of body temperature (try to do it quickly, but not choke-bore), and walk for 5-10 minutes. If you don't have enough time, them omit walking and start doing asanas immediately.

Simple Yoga Postures For Constipation

1. Stand straight, then with inhaling raise your arms above your head and with exhaling, lower them to the ground, bending in waist. Hang like that for 30 seconds trying to relax, then with inhaling return to the initial position.

2. Now you need to sit on your knees. Relax. Raise your arms above the head like in the previous exercise and then place then before you on the floor bending in your lower back and waist, and laying your abdomen on your hips (at least try to do so). Stay in this position for a while and return to the initial one with inhaling and raising your hands above your head and then lowering them at your body sides with exhaling. This pose is called Shashankasana or a Moon pose.

3. The third pose for constipation is Supta-vajrasana or the pose of sleeping thunder. The initial position is as in the exercise 2. But here you need to bend backward instead of forward. Place your palms at the sides of your waist and with inhaling bend backward a bit; then using your hands bend backward further trying to place the top of your head on the floor. Once your head is on the floor put your arms under your body or place them on the floor above your head, and try to relax; breathe normally. Stay in this position as long as you feel comfortable and then with the help of your arms return into the original sitting pose with exhaling.

4. When you return to the initial sitting state, do the exercise # 2 again - to complete this yoga sequence for constipation.

Actually this sequence is very simple; it can be extended with such poses as trikonasana (both utthita and parivritta), the set of cobra pose-locust-camel pose and a simple spinal twist - vakrasana. If you are experienced enough you might want to include mayurasana into this sequence, but otherwise you can simply do these 4 simple yoga poses for constipation relief and reap their benefits.