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Yoga for constipation | Yoga for constipation and gas

 Yoga for constipation | Yoga for constipation and gas

Yoga for constipation | Yoga for constipation and gas

Yoga has a calming effect and at the same time gets your circulation going. This has a positive effect on your whole body and especially your intestines. Yoga is therefore an ideal sport that can help you with constipation in a gentle way. With the help of the exercises, your intestines can be stimulated and your digestion can be brought back into balance. Here you will find out exactly how this yoga works.

Possible causes of constipation

If you suffer from constipation, you will certainly know the problem: the stool is hard, you feel strong pulling in your stomach, you may even have flatulence and it hurts when you defecate . Sometimes you ca n't even go to the bathroom properly for several days . It's very uncomfortable, you just don't feel comfortable in your own skin.

But why is your gut so sluggish? Too little exercise and the wrong diet are often to blame for the sluggishness of your intestines. Anyone who works a lot sitting down and hardly moves at all also provides their metabolism with too little motivation and stimulation: the intestine switches to a break and prefers to relax instead of working hard.

Why yoga can help with constipation?

In addition , yoga offers relaxing moments and provides movement at the same time . Many exercises from the Far East and many parts of the globe are also about breathing techniques that ensure better body awareness and at the same time increase your own well-being. Conscious breathing and deep breathing ensure relaxation and physical activity stimulates the metabolism.

Many scientific studies have shown that yoga , meditation and Ayurveda are good help against stress.

Yoga for constipation | Yoga for constipation and gas

In fact, a 2017 study conducted by Coventry and Radboud University shows that yoga, meditation and tai chi can alter and reverse molecular responses in our DNA that are responsible for stress, anxiety and depression. As a result, y oga practices can have tremendous benefits for our physical and mental health and positively affect our gut health .

With regular training z. B. the production of the molecule NF-kB is reduced and the expression of the genes is reversed. As a result, regular exercises can act as a kind of “protective shield” against stressful situations .

Although there are yoga exercises that have a massaging and stimulating effect on the stomach and intestines (more on this below), these only have an indirect influence on your constipation and do not provide a miracle cure overnight. In order to achieve a lasting effect, it is important to understand yoga as an overall concept that uses methods such as breathing, movement and relaxation techniques to achieve a state that gives you a balanced relationship between body, mind and soul and in this way ensures personal well-being.

Numerous studies have shown that yoga leads to more relaxation in everyday life and may have positive health effects. A few exercises a day are often enough that can help to stimulate the body and digestion and bring them back into balance.

Yoga for constipation | Yoga for constipation and gas

Yoga for constipation: 5 exercises for healthy digestion


While sitting, bend your left leg with your left foot next to your right buttock. Now put your right leg over your left, put your foot up and grab your right leg with your left hand. Use your right arm directly behind your back for support. Your gaze now goes back over your right side shoulder.

With each exhale, pull your right leg closer to your upper body. In this way you can stretch and stimulate your abdominal organs . These are gently massaged and moved. Toxins can be released and transported away. After a few deep breaths on your right side, switch poses: now it's your left side's turn.


Lie on your back and bend your legs sharply so they are close to your chest. Now clasp your knees with your arms, keeping your back and neck relaxed on the floor. Close your eyes and breathe in and out deeply for a few seconds. The bowels are gently massaged and activated at the same time by the bent legs .


You lie flat on your stomach with your legs stretched out and close together. Place your palms next to your shoulders. On your next exhale, pull your belly button toward your spine, and on your inhale, carefully raise your head.

Your head always stays in line with your spine, and you should never pull it backwards. The movement is minimal, but this is enough to gently stimulate and massage your internal abdominal organs as the abdominal wall is gently stretched and stretched. This exercise is therefore particularly effective against constipation.


You lie on your back with your legs stretched out straight. Breathe in and breadth out deeply into your stomach. If you have back problems and rather weak abdominal muscles , you can also put one leg up - this relieves the lower back. So at the beginning your left leg is turned on or stretched out. Now cycle forward with your right leg 10 times, then backward with your right leg 10 times. On your next inhale, bend your right leg, pull it toward your chest, and stretch it up.

As you exhale, carefully lower your stretched leg. Pull your toes towards your nose. Just before you drop to the floor, pull your leg back towards you. Then switch sides and repeat the exercise with the other leg. If you want to increase this, do the following: Cycle with both legs and try to lift your butt off the ground as much as possible as you pull your legs in. 

If you then regularly eat high-fat, high-sugar and low-fiber food , it can permanently tire the intestines. In addition, stress can sometimes be the cause of a sluggish intestine: Our digestive system sometimes reacts very sensitively to external influences.

If something is wrong, you are often tense or you don't take enough time to eat , it literally upsets your stomach - and in everyday life your intestines and digestive system .

Also too little amount of liquid can be another cause. Make sure you drink at least 1.5 to 2 liters a day. Tap water or bottled mineral water is best. Unsweetened herbal teas and the occasional spritzer do the trick!


Again you lie on your back and place each legs up, as shut as attainable to your bottom. Cross your arms behind your head. Your elbows fall outward and ar placed on the yoga mat. Keep your elbows and shoulders on the mat throughout the exercise. currently take three deep breaths in and breath out.

As you exhale, lower your legs to the proper whereas gently turning your head to the left. Feet and knees stick together. As you exhale, bring each legs keep a copy and switch your head to the middle. You repeat constant issue on the opposite facet. The exercise ought to be perennial five times on both sides to be effective.

More tips for constipation

An overall construct is required for a healthy and active internal organ. Yoga as a sport and medical aid is a necessary element - however in reality just one.

If you would like to feel healthy and say adios to constipation for good, dynamical your diet is another step you can not avoid within the long-standing time.

In addition to dynamical your diet, reducing stress is another facet that may assist you with constipation.

For this it's necessary that you just observe yourself and your digestion closely : once does one notice onerous internal organ movements? however does one react to agitated situations? once will bloating occur? does one take enough time within the lunch break?

All of those queries can assist you get to all-time low of your constipation downside . it's important that you just pay this attention to your gut and your health which you retain a detailed eye on yourself and your digestion.

The intestines and our systema digestorium ar terribly sensitive and typically react to even the tiniest changes .

Yoga for constipation: yoga can facilitate to stimulate the intestines and digestion

As a mild, stomach-friendly sport, yoga will get your tired intestines going once more and counteract the matter of constipation.

Those who train often with completely different yoga exercises guarantee higher body awareness and at constant time increase their own well-being.

However, yoga is barely one element within the fight against a tired and sluggish gut. it's thus necessary to additionally examine different aspects like your own diet and your skilled and personal state of affairs . A healthy life-style with variant vegetables and fruit, whole grain merchandise and small sugar in addition as an honest work-life balance

are established to contribute to a healthy and balanced body feeling, together with sensible enteral activity.


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