Constipation refers to bowel movements that are infrequent or hard to pass. The stool is often hard and dry. Other symptoms may include abdominal pain, bloating, and feeling as if one has not completely passed the bowel movement. Complications from constipation may include hemorrhoids, anal fissure or fecal impaction.
Hemorrhoid or haemorrhoid (also commonly called piles) are vascular structures (similar to veins) in the anal canal which help with stool evacuation. We only speak of hemorrhoids (or piles) when they become swollen or inflamed. But Hemorrhoids are a normal part of the anatomy and everyone has these structures.
- 1 Yoga poses for constipation, piles and gas
- 1.1 Vajrasana in Yoga (Thunderbolt Pose)
- 1.2 Vajrasana Steps: Guidance on How to Perform Vajrasana
- 1.3 How To Release From Vajrasana (Thunderbolt Pose)
- 1.4 Pawanmuktasana (Wind Relieving Pose)
- 1.5 How To Release From Pawanmuktasa (Wind Relieving Pose)
- 1.6 Kati Chakrasana or Standing spinal twist
- 1.7 Malasana or Garland Pose
- 1.8 Tadasana or Palm tree pose
- 1.9 Balasana or Child Pose
- 1.10 Ardha Matsyendrasana (Matysasana) or Sitting half spinal twist
- 1.11 Moola Bandha or Root lock
Yoga poses for constipation, piles and gas
1) Vajrasana or Thunderbolt pose
2) Pawanmuktasana or Wind relieving pose
3) Kati Chakrasana or Standing spinal twist
4) Malasana or Garland pose
5) Tadasana or Palm tree pose
6) Balasana or Child’s pose
7) Ardha Matsyendrasana (Matysasana) or Sitting half spinal twist
8) Moola Bandha or Root lock
Vajrasana in Yoga (Thunderbolt Pose)
What is Vajrasana In Yoga (Thunderbolt Pose)
Vajrasana is one of the best yoga poses for beginners as it is a simple ‘sitting asana’. The term Vajrasana is a combination of the words Vajra (the Sanskrit word for thunderbolt) and asana (meaning posture).
Vajrasana yoga pose helps to ease digestive disorders and strengthens your back and leg muscles which is why it is one of the most commonly recommended yoga postures for people with sedentary jobs as it strengthens the back and improves posture.
Basic yoga poses such as Vajrasana are ideal yoga exercises for beginners as these yoga postures help to tone the muscles so that the individual can later move on to more challenging asanas.
Vajrasana Steps: Guidance on How to Perform Vajrasana
Preparatory poses are warm up poses so you should learn a few Vajrasana yoga prep poses such as Ardha Shalabhasana and Shalabhasana before you learn how to do Thunderbolt pose. These prep poses for Vajrasana will help to gently stretch your muscles and this will ensure that you don’t get a muscle pull while doing this pose. Below is the step wise guide on how to do These are the 10 Thunderbolt pose steps:
How to do Vajrasana or Thunder Pose of Yoga
Steps To Perform The Vajrasana Yoga Pose In 10 Steps
Step 2: The sides of your soles should be close together.
Step 3: Interlock your big toes.
Step 4: Maintain your posture so that your spine and neck are absolutely straight (refer here to lighten dark neck pigmentation)
Step 5: Place your palms on your knees and relax your shoulders.
Step 6: Balance your body in this position while taking deep and even breaths.
Step 7: Do not lean back or allow your spine to arch backwards.
Step 8: Keep your eyes closed and remain conscious of your breathing.
Step 9: Inhale and exhale slowly and allow your mind and body to relax completely.
Step 10: Sit in this pose for a minimum of 2 minutes. Once you are used to it, you can increase this to 5-10 minutes.
Follow these Vajrasana yoga pose steps carefully and do not make any changes to them. It is important to follow the Vajrasana sequence of steps to maximise the effects of this asana.
How To Release From Vajrasana (Thunderbolt Pose)
To release from Vajrasana, move your hands from your knees to your sides. Slowly raise your knees and shift your weight on to your toes and then straighten your legs so that you return to a seated position. When moving from Vajrasana to any of the other poses, make sure that your movements are slow and smooth. Instead of transitioning from one static pose directly to the next, you can include 10 seconds of mindful breathing in between the poses. This will help you focus and be mindful of your movements.
Vajrasana helps to relieve back and leg pain as it strengthens these muscles. There are several other similar poses that you can include in your daily yoga routine to increase the effectiveness of this yoga pose. Yoga poses such as Padangusthasana(Big Toe Pose), Setu Bandha Sarvangasana(Bridge Pose),Utkatasana(Chair Pose), and Adho Mukha Svanasana (Downward-Facing Dog pose) will strengthen and stretch your back muscles as well as give you sculpted lean legs.
Pawanmuktasana (Wind Relieving Pose)
How to Perform Pawanmuktasana (Wind Relieving Pose)
Preparatory poses are warm up poses so you can learn a few Pawanmuktasana prep poses such as Ardha Pawanmuktasana and Sulabh Pawanmuktasana before you learn how to do Wind Relieving pose. These prep poses for Pawanmuktasana should be among the first asanas in your yoga routine as once the excess gas is released, you will be able to perform the rest of your asanas with greater ease. Below is the step wise guide on how to do These are the 6 Wind Relieving pose steps.
Steps To Perform The Wind Relieving Pose
Step 1: Begin by lying on your back, with your legs and arms extended.
Step 2: As you exhale, draw both of your knees to your chest. Clasp your hands around your knees.
Step 3: While holding only your right knee, release your left leg and extend it along the floor. Hold this pose for 30 seconds to 1 minute.
Step 4: Draw your left knee back in towards your chest and clasp your hands around both knees again.
Step 5: While holding only your left knee, release your right leg and extend it along the floor. Hold this pose for the same amount of time.
Step 6: Finally, draw both knees to your chest.
Follow these Pawanmuktasana steps carefully and do not make any changes to them. It is important to follow the Pawanmuktasana sequence of steps to release all the trapped gases in your digestive tract.
How To Release From Pawanmuktasa (Wind Relieving Pose)
To release from Pawanmuktasana, unclasp your hands from around your knees and place them by your sides. Exhale slowly and bring your legs down so that you are in your original supine position once again. When moving from Pawanmuktasana to any of the other poses, make sure that your movements are fluid.
Pawanmuktasana strengthens the abdominal muscles, releases trapped gas and aids the digestive process. There are other similar poses that you can include in your daily yoga routine to increase the effectiveness of this yoga pose. Yoga poses such as Marjaryasana Bitilasana (Cat Cow pose), Adho Mukha Svanasana (Downward Facing Dog pose), Setu Bandha Saravangasana (Bridge pose), and Supta Matsyendrasana (Reclining Twist pose) will help to ease digestive distress and aid digestion. Pawanmuktasana, along with Sulabh Pawanmuktasanaand Ardha Pawanmuktasanaare the Wind Relieving yoga poses that you can include in your regular routine if you suffer from excessive gas and bloating on a regular basis.
Kati Chakrasana or Standing spinal twist
How to do Standing Spinal Twist (Kati Chakrasana)?
In this posture you need to twist your waist on both the sides. It gives a nice stretch to the waist and helps in making it more flexible. A simple yet very effective yoga posture which takes very little time to stretch and benefits in many ways. Very easy to perform hence very helpful for people who are not much flexible or aged. It is very easy to learn also. This posture doesn’t need much effort to perform or practice. This posture can be practiced by almost every age group with respect to their health status.
Steps to do Kati Chakrasana
- Stand up straight with your feet together
- Keep your spine erect keep the shoulders straight.
- Keep your legs apart from each other equivalent to the shoulders
- Stretch your hands to the front, palms facing each other.
- Your hands should be in line with the shoulders.
- First inhale and then while exhaling twist from the waist to the right and look back over the right.
- Keep your breath out and stay in this position as long as possible.
- Inhale and slowly come back to the center.
- Exhale and twist from the waist to the left and look back over the left.
- Keep your breath out.
- Stay in this final posture as long as possible.
- Come back to the center and relax.
- In the twisted position if you want to stay for longer then you need slowly keep on breathing.
This is the complete cycle of this posture.
Practice can be repeated 10 to 20 times or even more than that as per the convenience.
For better results, this posture must be practiced from both the sides. One should not practice with only one side. The number of twists must be equal from both the sides to maintain balance of the body structure.
How to Release Standing Spinal Twist (Kati Chakrasana)?
To release from the simple place both hands straight slowly in front of you. Then move both hands towards lap, breath slowly and complete the Kati Chakrasana. This release the poses completely.
When to Avoid Kati Chakrasana
- Avoid practicing if you have recently undergone any abdomen or spinal surgery.
- If you are suffering from hernia, slip disc or any abdominal inflammation.
- Avoid the practice during pregnancy.
Malasana or Garland Pose
Malasana is also called Upavesasana or Garland Pose. It is, quite simply, a squat. Squatting comes naturally to kids and people who work in the fields. However, those who have desk jobs have lost practice and find it painful and uncomfortable to do it. But that should not discourage you from doing this asana because it is, in fact, most beneficial to those who have a sedentary lifestyle.
How To Do The Malasana
- Begin by squatting. As you do this, keep your feet close to each other, with your heels on the floor or supported on the ground.
- Spread out your thighs, placing them slightly wider than your torso.
- Exhale and lean forward such that your torso fits snugly in between your thighs.
- Bring your palms in the Anjali Mudra, and press your elbows against the inner thighs. Doing this will help you extend the front part of your torso.
- Press the inner thighs against the side of the torso.
- Then, stretch your arms out, and swing them across such that your shins fit into the armpits. Hold your ankles.
- How to release the pose: Hold the pose for a few seconds. Inhale and release.
Note: Please avoid this asana if you have an injury in your lower back or knees.
Tadasana or Palm tree pose
Tadasana or Palm Tree Pose is also called Samasthitih. Depending upon the type of asana performed, Tadasana and Samasthitih can be called same Asanas or different types of same Asana. According to Ashtanga Yoga, Tadasana or Palm tree Pose is the beginning and ending pose of Surya Namaskar.
Tadasana or Palm Tree Pose is a very good stretching and relaxing exercise for the body. It is a balancing asana and stretches the spine, legs, arms, abdominal muscles and chest. Tadasana or Palm Tree Pose can be performed by people from all age groups.
Steps to do Tadasana or Palm Tree Pose
Tadasana or Palm Tree Pose can be practiced in two different positions and can be done as per your comfort and ability level:
- In Standing Position
- In Supine position
Steps to do Standing Pose Tadasana or Palm Tree Pose
- To practice Tadasana in standing position, stand straight and keep your legs slightly apart from each other.
- Raise your hands above your head and look straight while focusing on one point in front of you.
- Interlock the fingers of both the hands and turn them upwards in such a way that the palms are towards the ceiling/sky.
- Take a deep breath or while inhaling, stretch your arms, chest and shoulders upwards.
- While practicing Tadasana, the gaze can be adjusted to look a little above while stretching.
- Raise you heels in such a way that all the weight of your body is on the toes.
- Remain in this position for 20-30 seconds.
- Retain your breath while stretching.
- While exhaling, come down to your original position.
- This completes one round of Standing Pose Tadasana or Palm Tree Pose.
- You can practice Tadasana or Palm Tree Yoga Pose for 8-10 rounds.
Steps to do Tadasana or Palm Tree Pose in Supine Position
- Lie on the ground or on yoga mat in Supine position.
- While practicing Tadasana in Supine position, your arms should be kept straight in such a way that the palms are facing downwards.
- Always try to keep your body in a line while practicing Tadasana in Supine position.
- While inhaling, raise your arms above your head slowly and make them rest there.
- Interlock your fingers and stretch the arms.
- The arms should always be parallel to each other while practicing Tadasana in supine position with your palms facing upwards.
- While inhaling, try to stretch your arms and feet in opposite direction.
- Retain your breath in this position for 20-30 seconds.
- While exhaling, come back to the original position.
- This completes one round of Tadasana or Palm Tree Pose in Supine position.
- You can practice 8-10 rounds of Tadasana or Plan Tree Pose in one go.
- Brings your arms to the sides slowly and rest in relaxation yogasana like Shavasana for a few minutes in the end.
Balasana or Child Pose
Balasana or Child Pose or Resting Pose is an asana. Balasana is a counter asana for various asanas and is usually practiced before and after Sirsasana. Resting Pose is an asana. Balasana is a counter asana for various asanas and is usually practiced before and after Sirsasana.
Like any other yoga asana, this one too must be performed at least four to six hours after a meal. Your bowels and stomach must be empty when you practice this position. Being a resting pose, it can be practiced whenever you need to catch your breath or relax, either in the midst of your workout or afterwards.
How To do Balasana (Child Pose)
- Kneel down on the floor and touch your big toes to each other as you sit on your heels. Once you are comfortable, spread your knees hip-width apart. Inhale.
- Bend forward, and lay your torso between your thighs as you exhale.
- Now, broaden the sacrum all across the back of the pelvis, and narrow the points of your hip such that they point towards the navel. Settle down on the inner thighs.
- Stretch the tailbone away from the back of the pelvis as you lift the base of your head slightly away from the back of the neck (refer here to lighten black neck pigmentation).
- Stretch your arms forward and place them in front of you, such that they are in line with your knees. Release the fronts of your shoulder to the floor. You must feel the weight of the front shoulders pulling the blades widely across your back.
- Since this asana is a resting pose, you can stay in the pose from anywhere between 30 seconds to a few minutes.
- How to release from Balasana (Child Pose): To release the asana, first stretch the front torso. Then, breathe in and lift from the tailbone while it pushes down into the pelvis.
Ardha Matsyendrasana (Matysasana) or Sitting half spinal twist
Ardha Matsyendrasana is also called sitting half spinal twist as the spine is twisted and stretched in the sitting pose while practicing this asana. This asana usually appears as a seated spinal twist with many variations, and is one of the twelve basic asanas in many systems of Hatha Yoga.
One foot is placed flat on the floor outside the opposite leg and torso twists toward the top leg. The bottom leg may be bent with the foot outside the opposite hip or extended with toes vertically. The arms help leverage the torso into the twist and may be bound (Baddha Ardha Matsyendrasana) in a number of configurations by clutching either feet or opposite hands.
How to do Steps to do Ardha Matsyendrasana (Matysasana) or Sitting half spinal twist
Steps to do Ardha Matsyendrasana (Matysasana) or Sitting half spinal twist
- Sit up with the legs stretched out straight in front of you, keeping the feet together and the spine erect.
- Bend the left leg and place the heal of the left foot beside the right hip (optionally, you can keep the left leg straight).
- Take the right leg over the left knee.
- Place the left hand on the right knee and the right hand behind you.
- Twist the waist, shoulders and neck in this sequence to the right and look over the right shoulder.
- Keep the spine erect.
- Hold and continue with gentle long breaths in and out.
- Breathing out, release the right hand first (the hand behind you), release the waist, then chest,lastly the neck and sit up relaxed yet straight. (Refer here to lighten black neck around neck-skin)
- Repeat to the other side.
- Breathing out, come back to the front and relax.
Moola Bandha or Root lock
Mula Bandha / Moola Bandha or the Root Lock is one of the three main Bandhas or yogic locks practiced by yogis. Mula in Sanskrit means ‘root’ or ‘base’ and Bandha means a lock. Mula Bandha is mentioned in ancient yogic texts Hatha Yoga Pradeepika, Gheranda Samhita and also in thousands of years old, the Siva Samhita.
The internal or deeper meaning is that mula or the root is the source of energy for our body, and through the practice of this bandha we can gain a certain amount of control over this energy. The benefit of such control is the substantial decrease or even total elimination of bodily ailments along with the increase of the vital energy. This is the subtle meaning of mula bandha. Now let’s move to the description of its practice.
Mool Band or Root lock tones your pelvic floor and improves your meditation composure.
How to do Moola Bandha or Mula Band (Root lock)
The first task is to develop the simple ability to contract and relax the perineal muscles. To begin, sit in any erect, meditative posture—preferably a cross-legged seated pose. Close your eyes; rest your body; and relax your breath, feeling the sides of the rib cage expand and contract while releasing tension from the upper abdomen.
Breathing freely, and without coordinating the breath with your muscle contractions, squeeze the entire perineal region—front, middle, and back—inward and upward. Keep the breath as steady and smooth as possible, without pausing. Press in slowly, and when the contraction is complete, release it slowly. In this exercise you are not trying to discriminate between individual areas, but to strengthen all the muscles of the perineal region while increasing awareness of them. Repeat this exercise 25 times.
Next, contract all the muscles of the perineum and hold to your comfortable capacity. While the tension is being maintained, continue to breathe slowly and smoothly. Sense the area around the anus, then move to the central contraction at the perineal body or cervix, and finally examine the contraction in the urogenital area. Tighten each area as you focus on it, feeling the sensations there. Then release the entire contraction slowly, and relax.
Now coordinate contractions of the entire perineum with the breath. Inhaling, contract the perineum, and exhaling slowly release the tension. Time the contractions so that they coincide with the breath. Jerkiness or loss of control can be gradually reduced over time. During this practice, begin to focus on the central region of the perineum, giving special attention to sensations that will be associated with mula bandha. Repeat this exercise 25 times.
Finally, when you are ready, center your attention on the center of the perineum, and contract the muscles there tightly with minimal involvement of the anal and urogenital areas. This is the initial version of mula bandha, and it will take some time to accomplish it. There is no hurry, and it is better to prolong the practice rather than rush it.
Once the contraction can be held without affecting the breath, other sympathetic muscle tensions are relaxed, and you will be able to comfortably hold mula bandha for some time. Then it can be employed during pranayama exercises and meditation.