0Yoga can be a helpful tool in managing constipation by stimulating digestion, improving circulation, and reducing stress. Here's a sequence of yoga poses that can aid in relieving constipation:
1. **Apanasana (Knee-to-Chest Pose):**
- Lie on your back with your legs extended.
- Exhale and hug your knees into your chest, clasping your hands around them.
- Rock gently from side to side to massage your lower abdomen.
- Hold for 10-15 breaths, breathing deeply into your belly.
2. **Supta Matsyendrasana (Supine Spinal Twist):**
- Remain lying on your back.
- Bend your knees and drop them to the right side while keeping your upper body facing up.
- Extend your arms out to the sides, palms facing down.
- Gaze over your left shoulder.
- Hold for 5-10 breaths, then repeat on the other side.
3. **Marjaryasana-Bitilasana (Cat-Cow Pose):**
- Come onto your hands and knees, aligning your wrists under your shoulders and your knees under your hips.
- Inhale, arch your back, and lift your tailbone and head (Cow Pose).
- Exhale, round your spine, and tuck your chin to your chest (Cat Pose).
- Flow between Cat and Cow Pose for 5-10 rounds, coordinating movement with breath.
4. **Malasana (Garland Pose):**
- Stand with your feet wider than hip-width apart, toes pointing slightly outward.
- Lower your hips down towards the ground into a squat position, keeping your heels grounded.
- Bring your palms together at your heart center and use your elbows to press your knees outward.
- Hold for 5-10 breaths, feeling the stretch in your hips and groin.
5. **Setu Bandhasana (Bridge Pose):**
- Lie on your back with your knees bent and feet hip-width apart, heels close to your sitting bones.
- Inhale, press into your feet, and lift your hips towards the ceiling.
- Interlace your fingers beneath your back and roll your shoulders underneath you.
- Hold for 5-10 breaths, focusing on opening the front of your body.
6. **Paschimottanasana (Seated Forward Bend):**
- Sit on the floor with your legs extended in front of you.
- Inhale, lengthen your spine, and exhale, hinge at your hips to fold forward.
- Hold onto your shins, ankles, or feet, depending on your flexibility.
- Relax your neck and shoulders and breathe deeply into your lower back.
- Hold for 5-10 breaths, then slowly release.
Practice these poses regularly, incorporating deep breathing and mindful awareness, to help alleviate constipation and promote digestive health. However, if you have severe or persistent constipation, it's important to consult with a healthcare professional for personalized advice and treatment options.
