Introduction to the Healthiest Yoga Movements to Regulate Elimination
Good health, vitality and effective prevention against diseases requires the regular and efficient removal of waste from the body. Constipation has, unfortunately, become a way of life for many. A sedentary lifestyle, lack of exercise, and a heavy diet are all factors conducive to the onset of this chronic disorder.
The techniques of yoga combined with a more balanced diet can very effectively fight constipation. Here are some exercises to do daily to help you regain regular bowel movements.
Surya Namaskar, the sun salutation, is a series of dynamic postures causing a great massage to the internal organs. It includes movements that induce stretching and successive compression of the entire abdominal portion of the body. Moreover, this practice is great against the daily struggle with the evils of a sedentary lifestyle. This exercise is recommended in the morning, after washing, with good respiratory phases synchronizing with the twelve positions, and maintaining a pace that is neither too fast nor too slow. The number of greetings depends on the time available to you, but you must make a minimum of two to balance the job for the right and the left.
A few minutes of relaxation in the supine position is required to enjoy the benefits of the sun salutation. People with hypertension should consult a competent guide for this exercise.
These simple exercises are a real resource for people who suffer from constipation and indigestion.
Rotation of the leg. Lie on your back, legs straight, arms at your sides. Raise your right leg halfway up, the knee extended, and rotate it clockwise like the hand of a watch, ten times. Then, the other way, ten times. Repeat the same in both directions, with the left leg. Keep the rest of the body, including the head, firmly to the ground, but relaxed. Relax afterward.
Pedaling. Lying on your back, head to the floor, arms at your sides, raise your right leg and make ten movements of pedaling in one direction, followed by ten identical movements in the other direction. Do the same with the left leg, ten times in one direction and ten times the other way. Do not force movements, and breathe calmly in the stomach area. Relax afterward.
The folded sheet. Lying on your back, bend your right knee and bring your thigh closer to your chest. Wrap your knee with both hands. Inhale, then exhale deeply. While keeping the lungs empty, lift the head and upper torso. Point the head toward the knee. Do this exercise ten times, then switch legs and repeat ten times. Then, bend both legs, arms around his knees, without lifting the pelvis. Practice ten times with both legs. This exercise is a direct massage of the abdomen and is very effective in cases of flatulence and constipation.
Uddiyana Bandha, the Retraction of the Abdomen
Stand up, with your feet slightly apart. Lean forward and press your hands on your thighs, above the knees. Breathe calmly and then exhale deeply. Keeping the lungs empty, retract your abdomen rearward and upward to form a trough, and breathe in the stomach under the rib cage.
Hold for a moment, pressing hard; then relax completely in the belly to breathe in again. Make one or more rounds of natural breathing without changing the body position. When you feel ready, repeat the same exercise five times.
This practice is powerful: it acts not only against constipation, but it also allows a better distribution of energy in the body. It is recommended to drink a glass of lukewarm water after this practice, which will facilitate the elimination of feces.
Laghoo Shankhaprakshalana, Cleaning Yoga
This practice of cleaning can stimulate normal bowel function, ensuring an easier movement of stool. This will help eliminate the use of laxatives.
In Laghoo shankhaprakshalana, the use of salt water acts as a lubricant and encourages hard and blocked materials to get moving. By reflex action, the nerves are stimulated naturally and fulfill their functions spontaneously. Prepare two liters of warm water. Salt should be added at a rate of two teaspoons per liter. Make sure the salt is pure and completely dissolved.
Practice on an empty stomach, early in the morning. Drink two glasses of water quickly and then make the five postures listed above, as quietly as possible. Each of these five positions must be performed eight times. After this series of poses again drink two glasses of warm saltwater and repeat the entire series of postures. Drink two glasses of water and repeat one last time the series of five positions, each to be done eight times. Once all six glasses have been consumed, go to the bathroom. However, don’t force yourself on that front.
If your constipation has been around for a while now, chances are it’ll take a bit of time for this to thoroughly work. Do the cleaning yoga every day for ten days, and then adopt it once or twice a week. This traditional and natural practice will help you remove the problem of constipation, purify yourself at the same time, and will guarantee immunity against many diseases.
Precaution in Everyday Life
- Systematically go to the bathroom in the morning, but do not force the action of bowel movements. You will, gradually, eliminate every morning.
- Do moderate exercise after every meal and avoid lying down and sleeping right away. A short walk is ideal.
- Take time out in your life for exercise, walking, cycling or swimming.
- Do not take a hot bath or in the evening or morning.
- Phase-out laxatives from your life.
- Have a regular life and a healthy diet, decreasing starchy vegetables and increasing salads. Vegetable fibers (such as from lettuce and spinach) help greatly to improve intestinal transit.
- Try not to be in a rigid state of mind relative to yourself and others. “Mind constipation” is also a factor in constipation.