Constipation is a topic that very few people like to talk about. Irregular bowel movements, hard stools, pain and struggle during evacuation and abdominal discomfort are the most obvious symptoms of an ailment that affects most adults over the age of 25, especially in urban settings. Apart from pain and embarrassment, the intestines begin losing their ability to absorb nutrients and water, leading to eventual malnutrition, dehydration and related diseases. Constipation is caused by low intake of fibre and water as well as by eating an excess of processed foods that are low in nourishment. Soda, white bread, preservatives and additives are the main culprits. Irregular eating habits and half-chewed food also pave the road to this completely preventable and reversible ailment.
Yoga places utmost focus on curing and restoring digestive health, knowing that this is one place where humans are most vulnerable, and yet, careless. The following is a posture to encourage good bowel movement.
Supported Kati Chakrasana (half wheel posture)
Apart from easing constipation, this posture also burns fat around the waist and hips and gives the muscles of the back a good twist and stretch.
The twisting action of the neck gives the jawline a toned and healthy look.
Warm up by marching on the spot and stretching sideways a couple of times.
Stand with your feet hip-width apart in front of a steady chair. Place your right foot on the chair as you bend your knee to a firm 90-degree angle.
The leg you are balancing on should be straight with your knee and foot pointing forward.
Raise your arms to shoulder level with palms facing down. Exhale and twist your torso to the right, keeping your arms and legs steady. Turn your head and look at the fingers of the right hand. To help you execute the posture better, visualise your shoulders and hips to be the four corners of a sheet of paper that is being twisted. Breathe deeply and hold for 10 deep breaths.
Inhale as you return to the centre. Repeat for the
other side.
