Cause of constipation and yoga help
Constipation is a condition that occurs in the digestive system in which the feces of an individual gets hard and it becomes difficult to eliminate it. Some of the symptoms of constipation are eruptions of an urticarial type, anemia, sleeplessness, loss of appetite, coated tongue, depression, languor, and headache. Sometimes, the temperature of the body goes up to 102 degrees Fahrenheit. A severe form of constipation may exhibit symptoms like weight loss, vomiting, nausea, cramps, abdominal pain, and rectal bleeding. Almost everyone suffers from constipation at some time or the other in their lives. Most often adults over the age of 60 and children get constipated. Some of the people who are suffer from constipation most of the time, if measures are not taken, are lovers of junk food, inactive people, new mothers, frequent travelers, and pregnant women.
Some of the causes of constipation are a low intake of water, low fiber diet, inadequate physical activity, excess of dairy products, stress, and frequently resisting the urge of the bowel movements. Using laxatives in excess can also lead to constipation by making the muscles of the colon weak whose function is to push the stool down. Constipation can also be caused by some medications like antacids that contain aluminum or calcium, iron supplements, anticonvulsants, antidepressants, and narcotic pain medications. Extensive tests are not required for the diagnosis of constipation. When the bowel movements are hard to pass, firm, or made of hard and small pellets, it may indicate insufficient dietary fiber. If you experience pain while defecating, there may exist anal problems like an anal fissure or a narrow anal sphincter. If you are on temporary or regular medications, a doctor can tell you if the medications are the cause of the constipation.
Practicing some yoga poses for constipation can be very effective in bringing relief. Some of the effective yoga positions for constipation are Pavanamuktasana (Wind Relieving Pose), Tadasana (Mountain Pose), Dhanurasana (Bow Pose), Sarvangasana (Shoulder Stand Pose), and Mayurasana (Peacock Pose). The Pavanamuktasana is very effective in removing the digestive gas in the intestines and stomach. Along with constipation, yoga is also effective for other gastrointestinal conditions like upset stomachs, as it helps in stimulating the region of the abdomen. The Dhanurasana involves letting the legs stretch out and holding your toes so that the body curves like a bow. Practicing this pose helps prevent constipation and improves the digestive process. It also helps in keeping the spine flexible and healthy, removes pitta disorders, and provides a massage for the entire back. The Sarvangasana is a very effective yoga posture for constipation and indigestion. It also helps individuals who suffer from reduced virility and asthma and reduces pains in the back region of the neck.
To perform the Pavanamuktasana, you should be in the lying position with your back on the yoga mat. Bring your left knee up and let your hands wrap around it. Then, lift your head up and let it come to your knees. Take a deep breath and release. You should then repeat it with your right leg. If you want, you could perform this yoga exercise for constipation by slowly rocking your back. While performing this posture, you should avoid raising your buttocks and lower back off the floor and keep the leg on the mat as straight as you can. Other effective yoga moves for constipation are Trikonasana (Triangle Pose), Ardha Matsyendrasana (Half Spinal Twist Pose), and Halasana (Plough Pose). If you suffer from constipation, practicing these yoga poses regularly along with a proper diet will provide an effective treatment. You could also perform some walking or running exercises to prevent constipation from occurring.
Hypothyroidism is a condition in which the thyroid gland is underactive and produces insufficient quantities of the thyroid hormone. The endocrine system, particularly the thyroid helps in regulating the metabolism of the body. Practicing yoga for hypothyroidism is considered an effective treatment as it helps in the stimulation of the endocrine organs, particularly the parathyroid and thyroid glands. The twisting, stretching, and compressing of the yoga poses helps provide the endocrine organs with a massage and improves the flow of blood and functioning. One of the most effective yoga poses for a hypothyroid is the Sarvangasana (Shoulder Stand Pose). The Sarvangasana is an inverted pose in which the effects of gravity are reversed and the blood is allowed to flow from the feet and legs to the neck, which is the location of the thyroid gland. It is believed by Ayurvedic practitioners that when oxygenated blood is sent to the region of the neck, the thyroid is stimulated and nourished, helping in increasing the metabolic rate of the body, improving blood circulation, and boosting weight loss.
To perform the Sarvangasana, you should lie with your back on the yoga mat. Take a deep breath and raise your spine and legs till your toes are pointing towards the ceiling. The back of your neck and shoulders should bear the weight of your body. You should support your body with your hands by placing them in the middle of the spine, between the shoulder blades and waist. Keep your legs and spine straight. Let your breathing be slow and deep, and focus on the thyroid gland. For men, the thyroid gland is situated behind the Adam’s apple, and for women, it is situated a little above the sterna notch. You should remain in this position for around two minutes. To release from this position, you should let your knees bend and back curve, returning slowly to the lying position on floor while breathing out. Your knees should bend first, and then by placing your palms on the ground gradually curve your spine and let it unroll. Once your back touches the ground, let your knees straighten. You should inhale and lower your legs slowly to the ground while exhaling. Practicing this posture also helps conditions like reduced virility, asthma, ingestion, constipation, and poor circulation. It is also an effective yoga posture for abdominal fat loss. To maximize the benefits of the yoga postures, it is essential that you practice them regularly and include a yogic diet.
Constipation is the root cause for most of our health problems. The best way to prevent ailments and maintain good health is by ensuring regular bowel movements. The main cause of constipation is normally our eating habits and wrong diet. Overeating, starving and irregular eating causes constipation. Also a faulty diet or one that is rich, spicy and high in fatty foods causes constipation. It is important to have lots of fluids, fruits and fiber rich vegetables to avoid constipation. Lack of exercise is also one of the reasons for constipation.
Intake of laxatives is a superficial remedy for temporary relief. One should not become reliant on laxatives as this is not a permanent remedy and in the long run, can even be disastrous. The best way to eliminate constipation is to incorporate yoga in your daily routine. There are many yoga postures which help in correcting and curing constipation as well as activate all the organs of the digestive system.
The following yoga poses are effective for constipation:
Ardha Halasana (The Half Plough Posture)
Lie flat on your back. Stretch your legs and keep your toes together. Keep the arms at your side with the palms facing downwards. Inhaling press the palms down and raise your right leg slowly as high as possible. As you exhale, bring the leg down. Repeat the process with the other leg also.
Pavanamuktasana (The Wing Relieving Pose)
Lie on your back. Stretch your legs and keep your toes together. The arms should be kept by your side. Breathe deeply. Breathe out and bending your right leg, bring it towards your stomach. Hold it with both the hands. Breathe deeply and raise your head and bring your chin close to the kneecap. Exhale and bring your head back on the floor. Breathe in and stretch your leg out. Repeat this posture with the other leg and then with both the legs together.
Trikonasana (Triangle Posture)
Stand straight and keep your hands by your side. Keep your legs apart as much as you can. Inhale and raise your arms and bring them to a horizontal position. While exhaling, bend your trunk to the right until the fingers of your right hand are touching the ground behind your right foot, the arms forming a vertical line and your face turned upwards. Inhaling, come to the standing position. Perform the same movement to the left. Repeat this posture a few times.
In addition to these there are other poses that can help like the Cobra Pose or Bhujangasana, the Half Spine Twisting pose or Ardha Matsyendrasana, the Supine Pelvic Posture or Supta Vajrasana and the Shoulder Stand Pose to name a few.
