Yoga poses for constipation and hemorrhoid explained here will work to massage your digestive organs, increase blood flow and oxygen delivery, aid the process of peristalsis, and promote stools to move through your system. Following this yoga sequence consistently will help you in a regular and healthy bowel movements.
Welcome to the the yoga for immunity series Yogis! And here is one more outcome of our prolonged sitting and stress full lifestyle. Fortunately, this is neither back pain nor the cervical spondylitis about which I have previously talked in my posts. Yet, this is something serious in a way that it can affect our lives substantially and leave us to suffer silently for many years. This lifestyle-related disease constipation may in some cases lead to hemorrhoids. The good news is that mindful activities such as Yoga, Meditation, and Pranayam can help to alleviate the discomfort and prevent the both.
Digestive Disorders, Constipation, And Immunity
Immunity, immunity, and more immunity! Eat for immunity... drink for immunity... sleep for immunity…since the outbreak of the pandemic we are running hard to supercharge our immune system or how to improve our immunity. To have a strong immune system different body organs play important role in deciding how our body responds to an external attack such as a virus or a bacteria. If you have frequent diarrhea, gas, or constipation, it could be a sign that your immune system is compromised.
Hence it becomes very crucial to keep your digestive system healthy as research shows that nearly 70 percent of your immune system is located in your digestive tract. The beneficial bacteria and microorganisms that live there defend your gut from infection and support the immune system. Low amounts of these helpful gut bacteria can leave you at risk for viruses, chronic inflammation, and even autoimmune disorders.
That said, our digestive system plays an important role in having a strong immune system. However, if you are having constipation, a healthy digestive system is quite impossible.
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Constipation And Hemorrhoid- Social Stigma
When it was enough, I contacted my gynecologist under the hope that she can explore the unexplored parts in me as she already did it twice. According to me, there are only two types of diseases that may exist-
# 1: fatal, but you can talk about it with your friends family, and doctor.
# 2: non-fatal yet painful, embarrassing, and require tons of courage to admit that you have it.
Constipation and hemorrhoids as well, fall in the second type. This was the main reason why I preferred my gynecologist rather than visiting a gastroenterologist. I watched her picking a set of hand gloves after nine years of my second delivery but this time for a different reason... I got two things- her assurance that things will be better soon and a prescription with antibiotics and anti-inflammatory medicines.
After two days on "her prescribed"medication, I further realized two things that "you should never visit a poultry farm to bake your cake", and antibiotics can make your constipation and hemorrhoid worse.
In constipation, stools are usually hard, passing which is painful and difficult.
Hence being constipated can be uncomfortable. However, many of us turn to pills and over the counter remedies which usually doesn't help or work as a quick fix. Unless you treat constipation at its source, these treatments don’t stop the condition from coming back. So let's nip the butt... with these yoga poses for constipation and hemorrhoid.
20 Yoga Poses For Constipation And Haemorrhoid
The practice of shatkriya or yogic cleansing techniques keeps the body purified and prevent the digestive and intestinal problems. Ashwini mudra is one of the the six shatkriyas. The Ashwini mudra in various seated and inverted postures strengthen and prevent the enlargement or swelling of hemorrhoids. Inverted postures like Viparita Karani, Sarvangasana, and Sirsasana are great reliefs from the irritation and pain from the hemorrhoids. In today's yoga practice we shall involve Ashwini mudra along with the other yoga postures too.
- You may sit in sukhasana or Vajrasana or any other comfortable seated posture. You can also do it sitting on a chair. Although Ashwini mudra can be incorporated with most of the yoga poses, the inverted postures such as legs up the wall and Sarvangasana are the most preferred ones.
- Start with relaxation and focusing on the breath. Just check how you are feeling today at this moment.
- Try contracting the anal sphincter muscles and hold for a few seconds with squeezing-in action then release gradually and breathe normally for a few seconds. Repeat this but in case of any discomfort, you may pause.
- Learn more about how to do Ashwini mudra here.
Ujjayi breath is the most common form of breath control used in yoga. It's a technique that focuses on breathing through your nose and tightening your throat to make a sound similar to a light snore or an Ocean sound.
PS- We shall incorporate ujjayi breath and Ashwini mudra with the following yoga postures to get the best results from our today's practice. Please watch the video to understand how to do the given yoga postures.
We start with vajrasana. Hips on heels and thighs are on the calf muscles. Let big toes touch each other. Pay attention to your breath and try doing Ashwini Mudra by contracting your anus muscles with each inhales. Exhale and release the muscles. Do it five times with the ujjayi breath.
From vajrasana exhale and gradually move forward to surrender on the ground your forehead can be touching the ground or placed on a yoga block. Five sets of Ashwini mudra and five ujjayi breath here.
Cat and cow yoga posture
- From the child's pose, tuck your toes under, spread your fingers push the ground, and come on all four.
- Hands beneath the shoulders and knees under the hips.
- Inhale and open up for the cow pose, chest open, and tailbone up.
- Exhale round your back, tailbone down, and head down. Contract and squeeze in Ashwini mudra while in cat pose and release in cow pose.
- From the cow, pose come on the ground on your stomach.
- Press the tops of the feet and thighs and the pubis firmly into the floor.
- On an inhalation, begin to straighten the arms to peel the chest off the floor, going only to the height at which you can maintain a connection through your pubis to your legs.
- Cobra pose stimulates kidneys, renal system, digestive organs, & reproductive organs.
- Lie flat on your belly with your hands alongside your torso, palms up.
- Exhale and bend your knees, bringing your heels as close as you can to your buttocks.
- Reach back with your hands and take hold of your ankles or shin bones.
- Make sure your knees aren't wider than the width of your hips.
- Stay here for twenty to thirty seconds to stimulate your digestive system.
- Bow pose helps to stimulate and massage your digestive organs.
Downward facing dog pose
- From the bow pose release your legs gradually and come on your belly.
- Tuck your toes under and come on all fours.
- Exhale and lift your knees away from the floor and inhale.
- Then with an exhalation, push your top thighs back and stretch your heels onto or down toward the floor.
- Firm the outer arms and press the bases of the index fingers actively into the floor.
- Push the ground and come to an inverted V posture, adho mukha svanasana.
Low Lounge a.k.a. Anjaneyasana
- With an inhale, raise your right foot and come to the three-legged downward dog posture.
- Exhale and step your right foot forward between your hands, aligning the right knee over the heel.
- Inhale and lift your torso to upright.
- Then lower your left knee to the floor and, keeping the right knee fixed in place.
- Turn the top of your left foot to the floor.
- Enjoy some organic movements here.
- Repeat the above steps with the left foot also.
- Inhale and lift the right foot from the floor fold your right knee.
- Bring your right knee between your hands, placing your right ankle near your left wrist.
- Extend your left leg behind you so your kneecap and the top of your footrest on the floor.
- Press through your fingertips as you lift your torso away from your thigh. Lengthen the front of your body.
Double pigeon pose aka Agnistambhasana
From the pigeon pose,
- Bend your left knee.
- Place your left ankle above the right knee cap.
- Slide your right shin beneath your left-right shin, bringing your right ankle directly underneath your left knee.
- Work toward bringing your shins parallel to the top edge of your mat, keeping your left shin stacked directly above your right shin.
- Both shins should be at 90-degree angles to each thigh.
- Flex your feet and press through your heels. Spread your toes.
- Press your groins toward the floor and sit up straight. Keep the front of your torso long.
- Rest your fingertips on the floor at either side of your body.
- Those who are more flexible can walk their hands forward along the floor, folding their torso over their crossed legs.
Double pigeon stretches the thighs, groins, and psoas and stimulates the abdominal organs. This pose gently stimulates the abdominal organs, which helps to regulate digestion and metabolism.
Double pigeon forward fold and spinal twists
- From the double pigeon pose with the right foot above the left, exhale and move forward as you did in the child's pose.
- Feel the compression in your stomach area due to your legs, take 5 ujjayi breaths here.
- Now contract your anal muscles with each inhales and release with exhaling.
- Move your hands to the left side of the body. And fold from the the crease of the hips.
- You can place a yoga block beneath your forehead and take five deep ujjayi breaths with Ashwini mudra.
Spinal Twist Left
your right foot sole outside the the left hip. Left hand behind you, raise your right hand and wrap around your right leg and gaze through your left shoulder.
Spinal twist right
- Sit in double pigeon pose with left foot above the right this time.
- Try to recline your torso forward, leaving your spine long and neutral by bending from the hip joints (instead of from the waistline).
Vipreet Karni or leg up the wall yoga posture
- Lie on your back preferably near a wall.
- Raise your legs so that both the butts face towards the wall and are in closed proximity.
- Let both the legs rest on the wall with 90- degree angle from the torso.
- Relax your upper thighs and hips joints.
- Spread both the hands in opposite directions.
- Breathe and relax here and manage any organic movement of legs without hurting your back such as creating a V-shape from your legs.
- This pose reverses blood flow, which stimulates circulation and digestion,”.
Wind relieving yoga posture
- Lie on your back and bring your legs straight up to 90 degrees.
- Bend both knees and bring your thighs into your abdomen.
- Keep your knees and ankles together.
- Bring your arms around your legs.
- Clasp your hands together or take hold of your elbows.
- Imagine pushing your nose between the two knees.
Lying Spinal Twists- with one leg straight
- Lie down on your back.
- Bend your knees and put the soles of your feet on the floor with your knees pointing up toward the ceiling.
- Press into your feet to lift your hips slightly off the floor and shift them about an inch to your right. This is an important step because it sets your hips up to stack one on top of the other when you move into the twist.
- Exhale and draw your right knee into your chest and extend your left leg flat on the floor. Keep your left foot actively flexed throughout the pose. Inhale.
- Exhale and cross your right knee over your midline to the floor on the left side of your body so that your right hip is stacked on top of your left hip.
- Open your right arm to the right, just opposite to your right leg keeping it in line with your shoulders. Rest your left hand on your right knee and press towards the ground for a deeper expression. Turn your palms toward the ceiling.
- Turn your head to the right, bringing your gaze over your shoulder to your right fingertips without stressing your neck and shoulders. Exhale and release your left knee and your right shoulder toward the floor.
- Repeat the above steps with the left leg also.
- Lying spinal twist improves spinal mobility and can aid digestion.
Happy Baby Pose
- Lie on your back with your knees bent along the side of your body and the soles of your feet facing up toward the ceiling.
- Let your lower back to flatten along the floor.
- Avoid rolling back toward your shoulders.
- Bring your hands to the outside of your feet.
- With your hands, pull your legs down as though you want to bring your knees down to the floor.
- Press up into your hands through the soles of your feet to create resistance.
- Happy baby yoga pose stretches your inner groin and lower back. It helps to relieve stress and calm the mind.
Reclined BOUND Angle, Toes Touching the Forehead
- Lie flat on the ground.
- Inhale and gently bend your knees.
- Bring your feet together with the outer edges of both your feet on the floor. Place your heels close to your groin.
- Place your palms next to your hips and press downwards.
- Exhale, and let your abdominal muscles contract as your tailbone moves close to your pubic bone. Feel the elongation in your lower back and the stability in your spine as your pelvis tilts. Hold here.
- Inhale, and as you exhale, let your knees open up in diamond shape such that it creates a good stretch in your groin and inner thighs.
- You must ensure your lower spine is not forcefully arched. Also, ensure your shoulders are relaxed and placed away from your neck.
- This posture also soothes your digestive system and reproductive system
- Lie down on your back.
- Bring your feet as wide as your mat and let them relax and open.
- Relax your arms a few inches away from your body, palms facing up the sky.
- Slightly tuck your chin toward your chest to lengthen the back of your neck.
- Take a deep and relaxing breath and feel the the body sinking on the mat and feel being grounded.
Watch the video- "20 Minutes Yoga Sequence For Constipation And Hemorrhoids Relief"
Important Tips To Get Rid Of Constipation And Hemorrhoids
- Lemon and psyllium husk are natural laxatives. Mixture of half lemon, 5 grams of psyllium husk with warm water does wonder for me.
- Go to the toilet at least once every day at the same time.
- Avoid sitting on the toilet seat for longer.
- When trying to pass the stool, don't strain much and try to breathe deeply.
- Activities like straining and holding the breath can put too much pressure on the veins of the lower rectum.
- Drinking an etiquette amount of water helps to keep the stool soft. You can download a free app for 'water drink reminder'.
- Eat plenty of fibrous fruits, vegetables, and add whole grains to your diet. This will help to soften stool, relieve constipation, and easy eliminations.
- Chew your food completely. This is the best way to improve your digestion and get rid of constipation.
An unbalanced root Chakra can make your digestive system weak so taking care of this energy center can also help to alleviate the symptoms of constipation and hemorrhoid.
Watch the video- yoga sequence for root Chakra
Wrapping up- Yoga For Constipation And Hemorrhoids Relief
Thanks for reading till this point! I hope this will help you a lot.
The primary cause of constipation is an unhealthy and stressful lifestyle.
Yoga is a complete body and mind workout. These yoga poses for constipation and hemorrhoid relief will help to prevent and control hemorrhoids from getting worse. Futher, this will also help to soothe inflammation and itching from the hemorrhoids. A regular yoga practice with Kriya, Pranayam, and meditation can help to reduce pressure from the veins which may happen due to prolonged sitting or even standing. That is why the yoga is considered the best natural and approved remedy to cure constipation as well as hemorrhoids. Begin your practice with Ashwini mudra and at least five of the yoga postures stated above and gradually increase the number of poses in your practice.
In addition to this, simply getting up and moving can help to relieve constipation. A regular walking schedule, even 10 to 15 minutes several times a day -- can help the body and digestive system work at their best.
Make it a point to check your movements after every 45 minutes.
If you are already fit, you can also enjoy and get benefit from the activities such as running, jogging, swimming, or dancing. Do your best to fight constipation which may be an outcome of our modern lifestyle and it can also be a symptom of a significant issue that is required to be treated urgently to avoid further complications.
Most importantly- consult your doctor first thing before trying anything.
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