7 Basic Yoga Asanas That Will Help You Beat Constipation
Marjaryasana-Bitilana (Cat – Cow Pose)
In the beginning of most yoga classes, this pose, which is made as the backbone heating movement, also helps the digestive system. In this movement, the bowels are stretched and the deep breath and fresh blood is carried to the intestinal epithelium.
Hands should be open under shoulders, shoulder wide, fingers open and press mata. Knees should be open below hips and hip wide. To keep the knee joint soft, I recommend placing a blanket or a thin pillow under the knees.
Breathe and drop your belly towards the Mata, which will open up your chest and your hips across. Notice the angle you created in your waist. Shoulders comfortable, ears relaxed.
When you breathe, roll your back this time and push it towards the ceiling, look in the belly button and press your hands and feet above the Mata and a little more towards the sky.
Repeat this movement 10 times in harmony with your breath.
Adho Mukha Svanasana (dog pose facing down)
The Downward Facing Dog Pose is one of the most basic yoga poses. In addition to revitalizing the digestive system, it strengthens the back and arm muscles, helps stretch the hamstring muscles behind the leg.
When you are in the pose of 4 feet (table), press your hands thoroughly Mata, slowly lifting your knees from the ground. Let the hips move both up and back. It’s important that the spine is long in this pose, so you can bend your knees a little and fix the hump on the back. As the back of the legs stretch, the heels will come to the ground, the legs will stay flat, but do not force yourself to do so. Keep pushing the mat with your hands while you’re in the pose and being buried in the shoulders, keep the shoulders away from the ears all the time.
Take five breaths at the dog pose facing down, and notice that every breath you breathe brings back your gut. To get out of the pose, slowly put your knees down, after a few breaths, make another five breaths.
Trikonasana (triangle pose)
When the dog is in the pose facing down, first raise his right leg to the sky and then move his right foot between his two hands in a big step. When your right foot is facing across, turn your left foot sideways, and begin to straighten your legs. As the hips move to the Left, place your right hand on top of your leg at the end point where you can go, as if you were trying to reach something with your right hand, and try to keep your right hand open without holding the chest forward. If you’re good here, you can go up to the sky with your left arm. Let the spine grow for the duration of your exposure. Don’t forget to do the other side.
Uttana Shishosana (lying kitten pose))
As in the beginning, come back on your hands and knees and make sure your hips are in line with your knees. As you breathe, start to move forward by holding hands shoulder wide without disturbing the alignment of your hips. Let the head be heavy, feel every breath you breathe and the rib cage opens towards the Mata. This can be done to relieve the stomach, especially after eating heavy meals.
Setu Bandha Saravangasana (bridge pose)
The bridge pose carries clean blood to the heart, helps to reduce fatigue caused by indigestion, and also a deep backward bend that compresses the digestive organs.
Lie on your back on the mat, feet on the floor and knees open at the hip width. Keep the feet on the ground near the seat bones. When you breathe, start lifting your hips by pressing the arms and soles on the floor, and don’t let your knees open on either side. After 10 breaths here, you can slow down the vertebrae.
Pawan (Air), Mukta (relax/remove) means I would describe the benefit of the pose I think this pose with the right side of the body with the bowel descending to groin compression, stimulates nerve endings and accelerates digestion. Pull the right knee toward itself (towards the right side of the rib cage), and extend the left leg straight to the ground. Wrap the string right and in this way 1-2 min. Take a rest. Then don’t forget to do the other side.
Supta Matsendrana (Twist On The Floor)
With the previous exposure, the right knee falls to the left, and the right arm opens to the right. For a deeper twist, you can press the right knee lightly with your left hand. In addition to helping digestion, twists are also very useful for Spine Health.
Savasana (deep relaxation pose))
Relax the spine by pulling both sets towards the rib cage. This movement will come from the right side and relax the transverse column extending horizontally to the spleen.
When you’re breathing, untie your hands and let the whole body weigh towards the mat. Legs long and relaxed, hips relaxed. Palms up, shoulders relaxed. Leave the breath in its natural stream and allow all the muscles in your body to soften. The pose of deep relaxation not only calms the body and breath, but also relaxes the mind and helps the nervous system to calm down. Deep relaxation eliminates the effects of stress on the body.
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