Constipation is a modern disease, with many people struggling in the bathroom every morning, trying to feel happy and light. It’s a tricky problem, because people who empty their bowels every day can still suffer from constipation, whereas people who clear their intestines once in two days may not be constipated. In fact, mostly people do not know whether they are constipated or not.
With the increased stress in our lives, where the day starts with deadlines, we suppress the urge to go to the bathroom. This tends to become a habit, and it leads to the accumulation of stool in intestines. As a result, the faeces turns hard and it becomes difficult to break the blockage. One starts feeling sluggish, irritable, and bloated. Thus, it’s important to spare time to use the bathroom every day.
Some of the common obstructions to a healthy bowel movement include:
• Unhealthy eating
• Inadequate fibre intake
• Inadequate activity or immobility
These are some of the yoga asanas that can help improve your bowel movements:
• Shishuasana, or Child’s Pose helps alleviate constipation by pushing the abdomen against the thighs.
• Pawan Muktasana or Wind Relieving Pose removes the unwanted gas and prevents bloating. It also massages the abdomen, keeping the stomach clean.
• Malasana or Garland Pose is a great stretching asana that massages the whole digestive system.
• Vajrasana or Diamond Pose is known to improve digestion and prevent indigestion.
• Ardhamatsyendra Asana or the Half Spinal Twist twists and wrings out the digestive system, improving its efficiency.
Here are some quick tips for happy bowels:
• Avoid overeating
• Fast once a week
• Use Indian-style toilets
• Increase your intake of water and natural fluids
• Increase your fibre intake (foods like unprocessed bran)
• Follow a proper bathroom routines
• Eat dinner early, at least two hours before you sleep
• Do not strain and hold your breath while defecating
Please note: All the yoga practices should be done under the supervision of an experienced yoga trainer.
*Image courtesy: ©Shutterstock