Stamp the blue words on it and pay attention to us! Constipation can be uncomfortable and frustrating, but yoga can solve your problem! Yoga can also help promote oxygen circulation and blood flow, and relieve stool movement through the body
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More importantly, yoga is a good way to reduce stress
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Once you start practicing these shapes regularly, you should notice that your defecation will become a regular pattern
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Today, share ten poses to relieve constipation! As the name suggests, this posture helps release any repressed gas from the body and also helps alleviate indigestion and acid reflux
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Action: hands together, hands flat on the back
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When you pull the right knee cover to your chest with both hands, exhale and press your thigh into your abdomen
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As you exhale, lift your head and chest off the mat / floor so that your chin contacts your right knee
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As you exhale, tighten your knees so that the pressure on your chest increases
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As you breathe in, relax a little
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Exhale again and put your legs and arms back on the ground
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Repeat on the other side and pull your legs to your chest
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Butterfly pose this pose can also relieve painful spasms or gas
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In addition, the butterfly pose is a stress breaker, which is very suitable for your overall digestion
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Action: first bend your legs at your knees to meet the soles of your feet, and keep your heels as close to your body as possible
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Keep your tailbone firmly against the wall
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Let your thighs relax
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If your thighs are high off the ground and you need Pillows / cushions to support your thighs, use them
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Inhale and feel your chest expand while filling with air
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Exhale, and as you do so, press your thighs outward and down onto the floor
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Your feet must remain pressed together and your back firmly against the wall
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Release the position by straightening your knees and straightening your legs
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This position gives a deep abdominal massage to the intestines and other abdominal organs
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It is beneficial for people with constipation, slow liver or weak digestion
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When you are constipated, the back strengthening effect helps to eliminate fatigue
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Action: sit on a mat or folded blanket to support your hips, with your legs extended in front
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Rotate each hip to shake and pull the other ischium apart as you do so
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Your upper thighs must be turned gently and pressed into the floor
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At the same time, press the palm and fingertips into the floor and raise the sternum to the ceiling
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Breathe when you lean forward from your hips, your arms are fully extended, your elbows are straight, your hands are on your feet, and your thumbs are on the soles of your feet
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Don’t lean on your waist
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It feels like your tailbone is elongated
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If you cannot straighten your feet with both hands, use a strap around your feet and secure it
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Gently bend forward to extend the front torso and keep the head raised
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Your elbows must bend to both sides and lift off the floor
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If you hold the strap, release your hand, move your hand forward, and keep your arm long as you do so
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Feel the lower abdomen scrape the thighs, then the upper abdomen, and then the ribs
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Your head will finally touch your thigh
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With each breath, let your front torso rise and stretch slightly
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As you exhale, bend forward to release more
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Repeat for 1 to 3 minutes
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To exit the pose, gently lift the torso on your thighs and straighten your elbows
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Breathe as you lift your torso and pull your tailbone into your pelvis
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Spinal torsion this spinal distortion plays a role in kidney and liver function and digestion as a whole
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Practice this distortion regularly and you should see that your constipation eases
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Action: put your legs in front of you and stand upright, making sure your spine is straight and your feet are close together
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Bend the left leg and place the heel on the right hip
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Next, put your right hand on the left knee cover
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Place your left hand on your right knee and your right hand behind you
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Twist from the waist to the right, then twist the shoulders, and finally the neck, exhale
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Stare at your right shoulder
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Hold this position and pay attention to keeping your spine upright
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Hold those positions for 30 seconds to a minute and breathe gently but for a long time
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Exhale and release your right hand, then relax your waist, then relax your chest and neck, and return to a relaxed straight position
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Repeat this sequence on the other side
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The plow position is an intensive position that stimulates abdominal organs and helps you digest food better
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It can make your back muscles stronger, relieve stress and prevent normal defecation
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Action: lie flat on your back with your arms on your sides and your palms down
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Breathe with your abdominal / core muscles and lift your feet off the ground at a 90 degree angle
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Breathe normally, support your hips and back with your hands, and then slowly lift them off the floor
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Now sweep your legs over your head so that your toes touch the floor above your head
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Your back should be vertical / perpendicular to the ground
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Hold this for a few seconds and let your body relax slightly as you continue to breathe steadily
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Exhale as you release and put your legs back on the floor
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Cobra if this is a problem for you, it can help you digest the whole and relieve the gas
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Like the plow position, it can also strengthen the back muscles and spine
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Action: lie on a comfortable cushion, feet together, hands on shoulders, slightly down, palms on the ground
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Let your forehead touch the ground gently and slowly raise your head
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Do this when inhaling
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Guide with your nose and then your chin
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Lift your chest off the floor and support yourself with your palms
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Make sure your back muscles strengthen them
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Take a deep breath and hold this position
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Breathe a few times
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Now go back to your starting position and exhale as you do so
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Again, lift yourself as you inhale
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This time, you should lift your whole torso
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Feel a gentle bend in the middle of the spine
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Again, take a deep breath and hold your position
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Take a few breaths before releasing the position
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Return to the starting position on exhalation
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Bow pose this pose exerts intra-abdominal pressure from the outside and helps defecate
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In fact, this is an overall exercise for your abdominal area
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Action: lie on your stomach and bend your knees
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Now get ready to stretch your heels with your arms
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The purpose is to tie high heels to your hips
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Always keep your abdomen and core active
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Stretch your hands and arms so you can catch your ankles or feet
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If you can’t do this, grab the farthest part of your leg
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Now lift your legs off the ground, then your shoulders, then your head
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When your feet reach into your hands, you should feel the contraction of your calf and thigh muscles
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Hold this position as long as possible for up to 15-20 seconds
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You should breathe and breathe comfortably and don’t feel nervous
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Release, exhale and land your chest and legs
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Downward dog posture helps nourish the intestines, help digestion, and help promote intestinal peristalsis
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Action: do this pose on all fours
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Make sure your knees are under your hips and hands, but slightly over your shoulders
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Breathe, stretch your fingers, put your palms firmly on the floor, and put your toes under your feet
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Exhale, stretch your legs and pull your tailbone toward the ceiling
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Your body should be inverted v
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Make sure your neck and head are between your upper arms and your feet
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Keep the spine extended and keep the shoulders away from the ears
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You should keep your knees bent
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Just take care that your hands and feet are rooted
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Keep
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Inhale and exhale 3 to 5 times before releasing
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Baby pose: kneel down and keep the width of knees and hips apart
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When you lean against your heel, let your big toe touch
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Place your palms, palms up, on both sides of your torso
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Inhale as you lift your arms up
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Exhale as you pull them down, and finally let them rest in front of your body, your eyes hovering on the floor
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This inspiratory and expiratory exercise five times
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After you’ve read it, you can watch it before you go 👍。
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