Yoga is an ancient Indian body of knowledge that dates back more than 5000 years ago. The word "Yoga" came from the Sanskrit word "yuj" which means "to unite or integrate." Today ,interest in heath consciousness is attracting people from all over the world to earn better health in body and contentment in mind. now a days people are looking towords natural ways of approch in health & happiness.This search has brought YOGA in our daliy life.Yoga keeps our inner body and inner mind clean & clear to lead a life of benevolence. The practice of Yoga Exercises or Asanas can improve your health, increase your resistance, and develope your mental awareness. Doing the Yoga Poses requires you to study each pose and execute it slowly as you control your body and your mind.

Sunday, January 21, 2007

Yoga for Constipation

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

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.

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

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.

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.


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.

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.

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.

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
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.

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.

Maintain the pose for 5-7 mins


Priya Dilip said...

you have a very informative site here.. i do yoga.. feel energetic after doing it.. sometimes constipation bothers me.. thanks for your info... now i can do these prescribed ones regularly...

Anonymous said...

Nice Blog
Good Information
thanx yaar

Anonymous said...

Nice information.... Thanks a lot

Scoobie said...

hi nice info...
i have been suffering from Anal fissure for a while now and been on medicicnes...... will sure try some of these excersises..

i was wondering if you would have anything for hair growth..... i barely have any hair on the scalp and have almost 3 visible partitions of hair? any info would be useful


Dr.Aparna S. Pattewar said...

Hi Scoobie, Thanks for the compliments.If you are suffering from fissure you should take care of few things like eat more fiber in diet, avoid constipation, take sitz bath with salt water and apply pure cow ghee to the fissure daily after bathing.I am sure this will help you to reduce the pain.
For hair growth, I would suggest you to eat sesame 1 tbs.daily (but be careful it is little bit hot for our body). Take milk daily.Apply oil to hair regularly.
I hope this will help you.Take care dear.

Kevlyn said...

I really happy to know about the assans in detail. Your site is really good

Kevlyn said...

Your site is too good and information for yoga is really helpful . thanks for making such informative site

Anonymous said...

This is really wonderful!! Thank you for posting. I have IBS with constipation and these poses are so helpful!

Anonymous said...

Very Nice helpful post.