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I have been practicing yoga at least once a week for a few years now. Just because it feels good, and because I know it’s good for your body, flexibility, and mind.
A few months ago I started a daily practice of a short series of yoga twists to beat constipation (click the link for my article) to improve my gut function.
I have selected my poses on twists in the belly region because I personally wanted to create a better bowel movement.
Twists in yoga improve the supply of fresh nutrient-rich blood to the organs and decrease the tension of the muscles. This helps with the relaxation of your organs and intestine and therefore can improve bowel function and thus reduce constipation.
The short yoga moment reduces the stress that sometimes builds up during the day. A moment of mindfulness for a reset of your mind and gut!
The Yoga Twists to Beat Constipation
The following twists have a positive effect on bowel movement *:
*If you have any physical complaints, first consult your doctor or physiotherapist before you start twisting independently!
For all exercises, it is important to continue to breathe calm and deep during the exercise. Preferably through your nose, but if that does not feel comfortable, you can also breathe through your mouth.
Hold all twists for at least 5 breaths.
Are you having problems with constipation and would you like guidance from a specialized dietitian? Then schedule an online consultation at my online dietician’s practice Darm diëtist, and I will help you with all your questions!
I love to practice my poses on a beautiful yoga mat. This way I don’t have to sit on the cold hard floor. Personally, I love the yoga mats from Gaiam, this brand offers gorgeous colorful prints, as you can see on this link to Amazon.
Ardha-Matsyendrasana. This exercise starts in a cross-legged position. First, you raise your right leg and place your right foot next to your left knee. Make sure your back is straight and push your lower back forward. Put your right hand behind you on the ground. Then twist your left elbow to your right knee, and look behind you over your right shoulder. It is important that the twist comes from your torso, it does not matter how far you can look backward. Make sure there is no extra tension on your neck because you look backward! After 5 breaths you calmly twist back and repeat the whole for your left leg.
Pawanmuktasana. Also known as the wind-relieving pose, because you can certainly lose some build-up gas this way. Lie on your back and pull your knees towards your chest. Embrace your legs and pull them firmly against your chest. Bring your head between your knees, you’re folded up like a little ball. Do not feel ashamed if some gas is released from your intestines. This is only a sign you’re doing right to release tension in your gut!
Baddha Konasana. Also known as the Butterfly pose, because your legs resemble the wings of a butterfly. Start sitting cross-legged with your sitting bones well on the floor. You can pull your buttocks back a bit to feel your sitting bones make a good connection with the floor. Put the soles of your feet together and pull your feet towards you, go as far as feels good to you. Stretch your lower back so that you are sitting straight and bend your torso over your legs, as far as you can. As soon as you are bent over to the maximum with a straight back, you can curl your upper back and relax your neck. This makes the stretch even more intense.
Malasana. Start by standing up. Place your feet slightly wider than your hips and point your toes outwards. Bring your hands in Namasté (palms facing each other) in front of your chest. Bend through your knees so that your buttocks are almost on the floor and your knees are next to your shoulders (like a very low squat). Your arms are between your legs, press your elbows against your knees to make space in your hips.
Revolved Crescent Lunge. This exercise helps create an intense twist in your torso. Start standing up, put your right leg far behind you and bend your left leg. Make sure that your knee left knee is above your left ankle. Place your right hand about a fist-width next to your left foot and make sure your back is straight. Twist your right shoulder to your left knee, stretch your left arm towards the ceiling and look at your left hand. Repeat for left.
Child’s Pose. The final exercise of the set. This exercise helps relax and stretch your spine and torso. Come sit on your knees, bring your big toes together and place your knees to the outside of your yoga mat. Straighten your back and bend forward. Extend your arms forward and push your tailbone backward. Feel the stretch in your spine. Hold the exercise as long as it feels good for you.
Have you ever done yoga poses to relieve digestive issues? Let me know which ones have worked for you!