How to Relieve Constipation and Improve Bowel Movements Naturally

There are many natural ways to help relieve constipation. You can do these in the comfort of your own home and most of them are even supported by science. 

With simple yoga asanas, dietary changes and ayurvedic home remedies, you can fix your bowel system without having to live through the side effects of pills or unnecessary treatments.

Yoga Asanas

Yoga helps revitalise your body and also increases the flow of blood and oxygen in the system, thereby, improving your digestive system.

Here are four yoga postures that can set infrequent bowel movements to normal.

Ardha-Matsyendrasana (Sitting Half Spinal Twist Pose)

How to do it:

• Sit down on the ground with your legs extended in front of you; toes pointed toward the ceiling.
• Bend your left leg, under your right one, placing your foot next to your right buttock.
• Place the right foot firmly on the ground, near the left knee.
• Extend both your arms and twist your upper body to the right. Place the right arm on the ground behind the back, and your left hand on the right ankle in front of your body.
• Sustain the pose for at least 30 seconds. Gradually, increase the time to 1 minute.
• Release and repeat on the other side.

Benefits: This pose stimulates the pancreas, liver, spleen, kidneys, stomach, and ascending and descending colons, hence, improving bowel movements and providing relief from constipation.

Pavanmuktasana (Wind-Relieving Pose)

This is one of the easiest and most effect Yoga pose if you are felly gassy.

How to do it:

• Recline on your back and hug your legs into your chest.
• Pull the head up and try to put your nose in between the knees.
• You may rock genty if you wish too. Release after 10 to 15 seconds.
• Alternatively, you can extend one leg out.

Benefits: As the name suggests, this posture helps release gas from the body, a common trouble of constipation. The posture can help cure several digestive disorders, including dyspepsia. It also helps in relieving acid reflux which is caused by indigestion.

Shishuasana/Balasana (Child Pose)

This position means that you crouch down over your knees on the floor, pushing onto your lower abdomen.
How to do it:

• Start by kneeling on your knees, with your knees touching.
• Sit down so your bottom is touching your feet and your hands are on your knees.
• Place your hands on the floor in front of you and slowly start to move them forward, lowering your body down until your stomach is on your knees and your arms are stretched out in front of you. Your hands stay touching the floor or you can take them back to hold your feet.
• Now relax, taking slow deep breaths in and out of your nose.
• Hold for about 30 seconds and let the weight of your body go so that you are relaxed in this pose, and your knees push into the abdomen to provide relief.
• Then slowly work your way back up.

Benefits: Relieve any pain that you may get when constipated.

Malasana (Garland Pose)

How to do it:

• Squat down with your feet as close together as possible, and slightly pigeon-toed or pointing outwards.
• Your heels should be on the floor – you can always place a folded towel underneath them if this isn’t possible at first.
• Separate your thighs so that they are slightly wider than your body, and then lean forward between your thighs.
• As you do so, place your elbows on the inside of your knees with your palms together in a prayer position and gently push against your knees, which helps to lengthen the abdomen.
• Hold for 30 seconds, breathing gently through the nose before releasing.

Benefits: This pose will help you to relax and stretch the intestines.

Food /Diet plan for smoother bowel function

• Fruits and vegetables like papaya, orange, beans, and asparagus are good and ease the movement in the bowel.
• Drinking lemon juice mixed with warm water in the morning is useful in cleansing the bowel.
• Develop a regular eating habit and chew your food properly before swallowing. Eating plenty of leafy vegetables and salads still, holds.
• Using spices like carom seeds, cumin, black pepper and cardamom not only adds flavour to your dish but also facilitates proper assimilation and excretion of waste. 
• Consumption of fried foods and vegetables like cabbage, cauliflower, potatoes and nuts like cashews should be avoided.
• Avoid smoking, coffee, and alcohol.
• Drink a glass of milk after having ripened mangoes at night.
• Have soaked fenugreek seeds or soaked green grams every morning.

These simple home remedies and yoga poses will definitely make life much easier for you.