1. Ardha Matsyendrasana (Half-Fish God)
Supports blood circulation to the digestive system, reduces bloating and stimulates the intestines.
Steps to do:
- Sit up straight with your legs stretched out in front of you.
- Bend your right knee, placing your foot outside your left thigh.
- rotate your torso to the right, placing your left elbow on your right knee.
- Keep your back straight, breathe deeply.
- Hold a few breaths and then switch sides.
2. Halasana (Plowing pose)
stimulate the thyroid gland, improve metabolism and enhance digestion; at the same time, this pose also helps relax the abdominal muscles and supports easier bowel movements.
Steps to do:
- Lie on your back with your hands close to your body.
- Raise your legs at a 90-degree angle.
- Slowly bring your feet over your head until your toes touch the floor.
- You can use your back with your hands if needed.
- Hold and breathe gently.
3. Bhujangasana (Since the Sphinx)
This pose strengthens the abdominal muscles, improves circulation and reduces pressure on the intestines, while also aids digestion and reduces bloating.
Steps to do:
- Lie on your stomach with your hands under your shoulders.
- Hold your arms, lift your chest off the floor.
- Keep your shoulders relaxed.
- Hold and breathe deeply.
4. Pawanmuktasana (Gas release pose)
Reduces bloating, stimulates the colon and relaxes the lower abdomen, improves bowel movements.
Steps to do:
- Lie on your back.
- Bend your knees and pull close to your chest.
- hug your knees with your hands.
- Bring your forehead to your knees, breathing slowly.
5. Dhanurasana (Archery)
This pose helps massage the digestive organs, stimulate appetite and strengthen the core muscles, thereby supporting bowel movements.
Steps to do:
- Lie on your stomach.
- Bend your knees, reaching your hands behind to grasp your ankles.
- Lift your chest and legs, your body is bent like an arrow.
- Keep an even balance on your abdomen and breathing well.
6. Vajrasana (Diamond pose)
One of the few yoga poses recommended to do right after a meal, it helps improve digestion and reduce constipation by increasing blood flow to the intestines.
Steps to do:
- Kneel and sit on your heels.
- Keep your back straight, place your hands on your thighs.
- Relax your shoulders.
- Close your eyes and breathe deeply
- Hold for 5 - 10 minutes.
7. Paschimottanasana (Clinching forward)
This gentle bending position helps stretch the entire back of the body, relax the mind and stimulate the digestive organs, thereby supporting the reduction of constipation and stress.
Steps to do:
- Sit up straight with your legs stretched out in front of you.
- Inhale and stretch your spine.
- Exhale, bend forward from your hips.
- touch your feet or tubes.
- Hold and breathe slowly.
Although these yoga poses can help relieve symptoms, if constipation is persistent or severe, experts recommend early examination. Along with regular exercise, drinking enough water, eating a lot of fiber and maintaining light exercise during the day will help the digestive system work more stably in winter.
