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4 Yoga Poses to Help Relieve Constipation Naturally
Instead of risking running to the bathroom every 5 minutes from taking a laxative try out some of these basic yoga poses. These poses are sure to help get things moving right along.
1. Wind Relieving Pose
Wind relieving pose is a pose that often comes with gas release. This pose works because you are compressing your ascending and descending colon. You should always do wind relieving pose on the right side of your body because it is pressing on your ascending colon which comes first in the digestive track.
How to do it:
To do wind relieving pose you start by laying flat on your back with a neutral spine. Now bring your right leg up towards your body and bend the knee. With your arms gently pull the right leg into the right side of your body.This pose should be held between 10 and 30 breathes. Once you have completed the right side continue by doing the left side.
2. Half Plow
Half plow is another great pose for helping with constipation. Half plow works because you are in an inverted position. According to many yoga experts inverted poses help with elimination. Half plow is a good option for getting the body in an inverted position that can be held easily for a good amount of time. It is also much easier for beginners to yoga than its sister pose full plow.
How to do it:
To preform half plow you will need a chair or the wall. This explanation will use the wall as an example. Start by getting a few very dense blankets and fold them into a rectangle the length of your back. It’s recommend that you use yoga blankets for this. Place the blankets a foot or so from the wall (this may take some adjusting until you become familiar with your body in the pose). Lie on your back with the blankets beneath you, and let your head rest off the blankets. Now as gently as possible kick your legs up over your head and use your hands support your torso. Your hands should be on your high waist not your hips. Place your feet on the wall with your hips in a 90-degree angle. It is very important that in this pose you do not rotate the head and that the shoulders are pulled back and down to keep the chest open.
3. Triangle Pose
Triangle pose gently encourages the body to come into deep side bends. Deep side bends help get the intestinal juices flowing. This is because side bends activate the gallbladder and liver, the body’s source of bile production. Bile is important with constipation because one of the greatest causes for constipation is poor diet. Bile is what helps the body digest fat, a huge part of poor diet choices like french fries.
How to do it:
To preform triangle pose stand nice and tall, with good posture. Jump or step your feet so that if your arms are spread in a T the feet land underneath the wrists. Once your feet are under the wrists make sure your feet a firmly planted on the ground. Now starting with the right side rotate the right toes out away from the body (if the arms are still in T form your toes point the same direction as the fingers). Now inhaling bring your arms up into a T and Exhaling tipping over like a pot of tea and placing your hand on your shin (and never on the knee). The opposite arm should be reaching towards the sky. Make sure your gaze is also upward if it is comfortable for the neck. After you have taken a few deep breaths in this position you can extend your arm all the way to the floor, but only do this if you can keep the chest open and your legs are not in any pain from being over stretched. Once you have held the pose for a reasonable amount of time come back to standing and do the other side.
4. Corpse Pose
Corpse pose may be the most beneficial of all the poses mentioned in this article because one of the leading causes of constipation is stress. Corpse pose should be done at the end of every yoga session and should be at least 10% of the time that you spend doing yoga. Corpse pose is a pose to relax and meditate. This help to relieve your constipation you need to relax or meditate.
How to do it:
Find a place to lye down flat on your back. Be sure the area you are in is not to warm and not to cold. Gently bring yourself down to the floor and safely bring your body down to lye flat on your back. Your spine should be in a completely neutral position. If you like you can cover yourself with a blanket or place a bolster or pillow under the knees or head. Really you just want to make sure you are comfortable. You will also want to set a timer so you are not wondering how long you have been in corpse pose (the goal is to not think). Set the time for at least 10 percent of your yoga practice, or if you want to for longer.
Once you are comfortable gently close your eyes and take nice deep breaths. If you are not sure if your breaths are deep enough or if you are breathing properly place your hand on your low belly and as you breathe in feel your belly rise and as you breathe out feel your belly fall. Keep your breath deep and even. As you breathe start at the feet and relax every section of the body. Once you reach your head be sure to relax your brow line, release the jaw, let your tongue come away from the roof of your mouth and maybe even let the lips peel open just slightly. Now free your mind and just breathe.
When the timer goes off coming out of corpse correctly is very important. Gently roll to your right side and lye in a fetal position. Take a few deep breaths here. Once you are ready come in to a seated position like criss-cross apple sauce (your eyes should still be closed). And once your body seems to become more aware gently open the eyes and Namaste.
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