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Yoga asanas are specific postures that enhance an individual’s mental, physical and psychological well-being. By practicing yoga asanas, the human body organs function smoothly and repair the body in case of any bodily imbalance. Pranayam, on the other hand, is an equally important facet of yoga. Pranayam is the breathing technique in yoga. In yoga, it is believed that if one can control his/her breath, one controls life. Hence, it is important to breathe properly so that the right sufficient amount of oxygen enters our body to rejuvenate and improve the energy levels. Yoga asanas and Pranayam can be practiced in conjunction. Yogic asanas generate heat/energy and make the body firm thereby moving it to a better conscious position to do the Pranayam (controlled breathing). The benefits manifold if the asanas and pranayam are performed in this manner. Yoga is a complete discipline and there are no side effects to it. However, care should be taken and proper instructions are a must before carrying out any yogic asanas or pranayam. Yoga asanas should be done on a flat straight surface with a folded blanket or carpet. The person doing asanas should wear lose clothes so that air can circulate freely. To get rid of constipation, Dhanurasana (The Bow Pose) and Pavana Muktasana (The Wind-free Pose) are very effective. The Bow Pose:
Lie down on the chest and keep the hands by the side of the body. Keep the face on one side and legs slightly distanced from each other. Next, move the forehead on the floor, the hands by the side of the body and palms facing upwards.
Now bring both the legs (heels inward) towards the buttocks. The legs will be folded on the Knees. Slowly, raising your head, try to rest the chin on the floor. Hold the respective ankle joints with your hands and note that the thumb is inwards and the four fingers are on the outside. Raise the body through the chest and thighs. The pressure will be felt on the stomach and abdomen. Breathe normally for 3-5 breaths and practice 3-5 such rounds.The Wind-free Pose:
Lie down on the back. Hands by the side of the body and legs together. Raise both the legs to approximately 45 degree angle. Pressure on the hips, abdomen and thighs increases.
Fold the legs on the knees and move it closer to the chest.
Hold both the knees by interlocking the right palm with the left elbow and vice versa. Raise the chin and try to make it touch the knees. Try to remain in this position for 3-10 normal breaths. Practice the same for 3-5 rounds.Both these asanas put pressure on the abdomen, intestines and improve the functioning of the anal sphincter thus relieving constipation. For Pranayam, be seated on a flat surface with spine erect. Fold the right leg on the knee and place on the left thigh and the left leg on the right thigh. Thus, the legs are comfortably interlocked. Stretch both the hands on the respective knees and close your eyes. Breathe in and hold the breath for some time and slowly exhale. While doing this, try not to divert your mind. Relax and aim at keeping your mind free of thoughts by concentrating on the flow of breath inside your body. The changes in the gradual pressures of the body give a gentle massage to the abdominal cavity thereby curing ailments like constipation.
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