One of the causes of constipation is a disorder of the flow of vital energy or chi or prana in the body. The fix, of course, to expedite the flow is clogged it. Yoga exercises can help.
Constipation can be triggered by many things, such as the wrong diet and lack of exercise. Constipation can also be caused by mental and emotional problems. Someone very tense will experience tension also in the body functions. Emotional turmoil and disturbance of mind, according to traditional Chinese medicine, it will disrupt the flow of the body's vital energy (qi / chi). "Stagnation of qi energy in the body can cause disturbances, including constipation," said Martha Bennedict, founder of the Academy of Traditional Chinese Medicine in the United States, based in San Francisco.
Jenni Fox and Paul Gould, a yoga teacher from Pura Vida Retreat Center, Miami, Florida, said the constipation caused by an imbalance of energy flow downstream, because it's a good move for treating constipation include inversion poses (inverted).
Here are eight yoga Fox and Gould were designed to overcome constipation. But he suggested that if the body does not do it in excess, because it will aggravate the symptoms of constipation (did as instructed).
For this exercise necessary tools (properties) such as chairs, pillows, blankets or towels. This exercise also need help from others to perform certain movements, or pairing properties in certain movements.
If you can, do all the movements (8 yoga moves), but if not, just do what you can. To be effective, this exercise should be done every day until you do not feel the complaint of constipation again. Happy practicing!
Rotating Stand (Parivrtta Parsvakonasana)
Standing in the back seat. The right side of the body near the seat. The left foot backward, then slowly move your palms outwards. While the right leg bent to form a 90 degree angle with the floor (right thigh parallel to the floor), and palms facing forward. Right knee was in a straight line to the right ankle. Both hands holding on to the sides of the seat.
Stretch your spine and stomach when you rotate your body to the right. Firmly press your heels on the floor. Hold for 20-30 seconds. Breathe regularly. Change in body position, and repeat one more time.
Inversion of Light (Viparita Karani)
Put a cushion or folding a few pieces of towels / blankets as high as 10-20 cm (if you have a longer torso or body, you need a higher).
Sit sideways on a cushion (pillow / towel / blanket. Hips right touch the wall or chair. Rotate your body and place the legs and buttocks on the wall or a chair. At the same time, lay the body on the floor (you can put a folded towel or a thin pillow under the head to make it more comfortable).
Legs and buttocks relax, whilst bearing hips pressed. Hold for 5-10 minutes.
Inversion by relying on Shoulder (Sarvangasana)
Arrange 2-3 pieces of towels or blankets as high as 7.5 to 12.5 cm below the seat. Sit facing the back of the chair, legs bent, and his hands holding on to the sides of the seat (Figure 3A).
While still holding on to the chair, keep your head until your chin touches the chest. Drop back down slowly, then waist.
After a shoulder on the floor (on the pads), put your head on the floor (on the pads) slowly.
Then, lift your feet and straighten.
The position makes the whole body rests on the shoulders. If your back is uncomfortable, place a pillow in the back of the legs and buttocks to help (Figure 3B). Contract the anus when you exhale and release. Hold this position for 2-5 minutes.
To return to the starting position, bend your legs and place it on the seat. Lift the body, holding on to the chair, and sat down in a chair. Hold for 1-5 minutes.
Note:
Exercise means using gravity inversion. Very good for treating constipation and relaxes stiff muscles. But if you have high blood pressure, glaucoma or injury to the neck and back, do not do part of this exercise. This exercise can also be done with extreme caution. Have someone hold the chair of the property, or help you optimize movement.
Hero Pose (Supta Virasana)
Kneel. Give enough space between the legs, so you can sit in between the two legs.
Give pads (with a pillow, blanket or towel), from hip to head, it's just that, on the head, put the pads higher. Lay the body until the legs are still bent position. Both hands widened to the side. You can also pads under the arms and ankles. Hold this position for 1-3 minutes.
Tailor Shoes Pose (Baddha Konasana)
Arrange blankets along the head to the buttocks. Place a rolled towel under the neck.
Lie down with your heels pressed together, while the shoulders relaxed. Wrap a blanket around the legs and thighs to be more comfortable. Breathe slowly, feel and enjoy the movement of the abdomen as you breathe. Do this exercise for 5 minutes.
Bridge Pose (Setu Bandha Sarvangasana)
Arrange blankets along the leg to the back, 10 inches wide and 6-8 inches tall. Sitting on a blanket and lie down. Pull back as far as possible, and let your shoulders and your head 'fall' in the floor, so that the position of the chest down. Both hands placed beside his head relax.
If your lower back feels uncomfortable, add cushioning under foot.
Hold this position for 5-10 minutes.
Position Drift (Savasana)
Arrange crosses several quilts roughly about 25 cm to support the lower back to the upper thigh. But in the lower back, bearing is made higher (see figure). Put a towel as well as two pieces bantalah shoulders and head.
Lie. Adjust the position of the body so that your lower back is at a higher bearing. Stretch both legs and let his hands beside his head relax.
Hold this position for 3-5 minutes.
Relaxation (Savasana II)
Lie down straight on the floor with a rolled-up towel cushion under your knees and head. Take a handkerchief to cover your eyes. Point, so that you achieve deep relaxation. Hands and feet let go. Imagine all the fresh energy flowing into your body. Perform this exercise for 5-10 minutes.
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