Yoga for Constipation

Virasana (hero's pose)
It reduces fat around the thighs & calves.
It improves the digestion.

Method-
1)Kneel on the yoga mat,keep back erect.
2)slowly make hips down & rest thembetween the feet .Toes should be pointing backwards.
3)keep back erect.
4)Kep hand resting on the knees.
5)Maintain pose & breathe normally.

Duration & Repeation-
1)Since this asana improves digestion,sit in this asana after having food.
2) Sit for atleast 20 min.


Adho Mukha Virasana (Down facing hero's pose)
Quietens the mind and reduces tension.
It reduces fat around the thighs & calves.

Method--
1) Sit in Virasan.
2) Bend forward and rest on the floor.
3) Touch your forehead to ground.
4) Straighten both hands in front of your head by touching both palms toghether.

Duration and Repetitions-
1) Maintain the pose for 30 to 60 secs.
2) Repeat the pose for 2 times.

Supta badhha konasana (cobbler pose in lying position)
Tranquillizes Mind
Lowers blood pressure

Method-
1)Sit in badhha konasana.
2)Slowly lie on the back so that your back & head touches the floor.
3)With the help of hands hold ankles & pull them up,so that the heels touches anal region.
4)Put both hand below thighs with palm facing to upwards.
5)Try to touch your knees to the floor.
6)Maintain the pose & breath normally
7)Exhale & return to original position.

Duration & repetation-
1)Maintain the pose for upto 60 secs.
2)Repeate it for 2 or 3 times


Supta Virasan (hero's pose in lying position)
Reduces congestion in pelvic organs.
Straightens and tones the spine.

Method-
1) Sit in Virasan.
2) Recline back and rest elbows on the floor.
3) Slowly allow the head and back to rest on the floor.
4) Now straighten the arm over the head, palm facing upward.
5) Maintain the pose and breathe normally.
6) Exhale and slowly return to original pose.

NOTE: DO ALL THE MOVEMENTS SLOWLY WHILE DOING THIS ASANA. TAKE PROPER PRECAUTION OF YOUR NECK AND HEAD.

Durations and Repetitions-
1) Maintain the pose for 30 to 60 secs or as much as possible.
2) Repeat the pose 1-2 times.


Pavanmuktasana (Gas releasing pose)
This asana is good for digestive disorders - dyspepsia, flatulence, constipation and colitis.
Reduces obesity of abdomen, thighs and arms.

Method-
1) Lie on back.
2) Exhale and bend both knees.
3) Hold both knees with locked hands.
4) Press thighs gently towards lower abdomen.
5) Raise head up and touch forehead to knees.
6) Maintain the pose and breathe normally.
7) Inhale and return to original pose.

Durations and Repetitions-
1) Try to maintain the pose upto 30 to 60 secs.
2) Repeat the pose for 3 to 4 times.


Janu Shirsasana (Head to knee pose)
Tones complete spine and abdomen.
Reduces strain and stress.

Method-
1) Sit in Dandasana.
2) Bend right knee horizontally, place right foot against the left foot as high as possible.
3) Twist towards left with back straight and bring trunk in line with left leg.
4) Exhale and then bend trunk and arm forward to hold sides of foor of extended leg.
5) Allow the head to touch left knee if possible.
6) Do not force to touch your head to knee.
7) Maintain the pose and breathe normally.
8) Repeat to other side also.

Durations and Repetitions-
1) Maintain the pose for 20 to 30 secs.
2) Repeat the pose for 1 or 2 times.


Pachimottanasana (Back spine stretching pose)
Tones complete spine.
Improves digestion.

Method-
1) Sit in Dandasana.
2) Exhale and lean forward, hold the toes with the help of hands (hold the feet in the middle of the sole.
3) Move more further/forward and downwards from hip to legs.
4) Try to touch your head or nose in between the knees.
5) Do not force yourself to touch your head to knee.
6) You can take folded blanket on knee and touch your head to the blanket.

Durations and Repetitions-
1) Maintain the pose for 20 to 30 secs.
2) Repeat it for 1 to 2 times.


Anulom Vilom Pranayam
Method-
1) Sit in padmasana,virasana or sukhasana.
2) Keep back erect.
3) Keep neck erect.
4) Shoulders behind.
5) With right hand,close index finger & middle finger.
6) Keep right hand thumb for controlling right nostril.
7) Keep right ring finger for controlling left nostril.
8) Now the actual procedure-
a) Breathe in through left nostril
b) Breathe out through right nostril
c) Breathe in through right nostril
d) Breathe out through left nostril.
This is one cycle.

Do this pramayam with closing eyes and with full concentration.

Duration &Repetation-
1) 20 -30 cycles = 1 set
2) so do 2-3 sets per day


Shavasana (Corpse pose)
Relaxes mind ,body.
Restores energy.

Method-
1) Lie on the back.
2) Keep your spine,navel & pelvic in one line.
3) Keep feet apart.
4) Keep arms on the each side of body,palms facing to sky.
5) Keep neck right or left side.
6) Close your eyes & slowly try to concentrate each part of the body & try to relax that part.
7) Breath normally.

Duration-
Maintain the pose for 5-7 mins