Constipation Exercises

Constipation is a really tough condition to deal with which is most often brought about by stress and insomnia. It is also really tough to solve a lot of the time because laxatives, enemas, and foods often don't have the power to overcome the physical effects of that stress.

So physical exercises that serve to force your body to flush itself are a really good supplement to eating and other exercises and are not very well known. So here are some, and I may post more.

The benefits of these exercises is that they do not require much time (60 seconds each in most cases) and are pretty effective.

These are really useful for not just constipation, but for burping and passing gas which often can also build a lot of pressure in your system.

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Tadasana (The Heavenly Stretch Pose)

This is a slightly different variation of Tadasana to that usually taught. It is not done slowly with concentration on balance but much faster to assist water movement through the abdominal organs.

Stand with the feet together. Interlock the fingers and turn the palms downwards (a). Inhale as you raise the arms up over your head. Slowly rise up on your toes, stretching and lengthening the abdominal area (b). Hold the breath in whilst up in the tip toe stretch for just a few seconds, then exhale as you slowly come down again, resting the hands on the top of your head between rounds (c). Repeat (b) and (c) 7 more times on consecutive breaths with no rest between. All 8 rounds should take no more than about 40 - 60 seconds.

Tiryaka Tadasana (Side Bending Stretch Pose)

Stand with your feet a bit more than shoulder width apart. Interlock your fingers, turning the palms downwards. Inhale as you raise your arms up over your head (a). Exhale as you bend to the right side (b), then inhale as you straighten back up to the centre (a), then exhale as you bend over to the left side (c), then inhale as you straighten back up to the centre position (a). Repeat bending to right and left 7 more times without any break in the breathing. All 8 rounds should take no more than 60 seconds.

Kati Chakrasana (Waist Rotating Pose)

Stand with feet shoulder width apart. Inhale as you raise your arms level to shoulders (a). Keeping the feet flat on the floor, exhale as you twist the upper body to the right side, wrapping the right arm behind the waist and the left hand onto the right shoulder. Turn the head fully to the right to look behind (b). Inhale back to the centre position as in (a). Exhale as you twist to the opposite side (c). Return to the centre position (a). Do 7 more twists to each side, flinging the arm loosely and fast from side to side. All 8 rounds should take no more than 30 seconds.

Tiryaka Bhujangasana (Twisting Cobra)

Lie on the floor on your stomach, forehead on the mat, hands placed under the shoulders, feet shoulder width apart. Have the toes curled under and the heels raised up (a). As you inhale, push up into the cobra pose (b). As you exhale, twist the upper body around to the right, turning the head to look over the shoulder at the left foot (c). Inhale as you come back to the centre position as in (b). Exhale as you twist the body around the left, looking over the left shoulder at the right foot (d). Repeat the right and left twists 7 more times without a break, on the last exhalation, coming down to the starting position (a). All 8 rounds should take no more than 60 seconds.

Udarakarshanasana (The Abdominal Massage Pose)

Squat on both feet, place the hands on knees. Inhale at the centre position (a). Exhale as you twist the upper body and head around to the right, dropping the left knee onto the floor (b). Whilst twisting and holding for a few moments, push the right knee over the left thigh so as to exert a pressure into the lower abdomen. Inhale when coming back into the centre position same as in (a). Exhale as you twist to the left side, pushing the left knee and massaging into the groin area (c). Inhale back to the centre position. Do 7 more twists to each side without a rest. All 8 rounds should take no more than 60 seconds.

Also, try keeping up an active lifestyle. Run every morning or ever evening. Go swimming. Or just take an hour long walk every day and integrate this in your routine.

If you need to unclog the pipe quickly, eat some chilly food.

I for one had constipation problems... but not anymore, ever since I started eating right.

Exercise and diet for sure, though I don't think spicy food is good. Spicy food tends to both dehydrate and can cause fissures and hemroids especially when you already have a problem.

A lot of issues are also not related to bowels but to digestion. Explore taking betaine HCL to supplement your stomach acids as very often people are told they are suffering from heartburn when in fact it is actually low stomach acids resulting in rotting food within the system which creates a bad acidic environment.

That can contribute to a number of conditions.