Constipation
Again, it is a lifestyle disorder and a common problem among city dwellers. It has instead become an accepted way of life, but remember, constipation is said to be the mother of all diseases.
Symptoms: Absence of timely defecation or incomplete evacuation. Difficulty passing stool, gas and flatulence, headache, and lack of appetite. Even after passing the stool, one doesn’t feel light on the stomach.
Causes: Sedentary lifestyle and lack of exercise. Food- Eating excessively spicy, hot, and fried food; fast food; hurried eating. Inadequate water intake. Excessive tea and coffee. Stress.
Yogic Ways of Treating Constipation
1. Food- Take food on time. Eat sattvic food and eat slowly. Chew properly with total concentration.
2. Asanas- Halasana, Bhujangasana, Kati Chakrasan, Paschimottanasana, Ardha Matsyendrasana- 3 repetitions. Vajrasana after meals. Savasana-10 minutes.
3. Pranayama: Anulom-vilom, Kapalbhati for 5 to 7 minutes
4. Meditation
Home Remedies
1. Eat chapati that are made of wheat-containing chaff.
2. Guava, grapes, papaya, orange, cucumber, carrot, beetroot, tomato, walnuts and figs are recommended. (Anyone or two daily)
3. Lemon water/ coconut water/ carrot and spinach juice should be taken (only one).
4. Raw spinach juice can be taken in the morning. It cures constipation within a few days.
5. 20-25 soaked black raisins or two figs along with its water can be eaten daily in the morning.
6. Lemon juice in warm water should be taken at night for clear motions.
7. Triphala powder (1-2 spoons) with warm water cures constipation. Isabgol chaff consumed with warm water also relieves constipation.
8. After getting up in the morning, immediately drink two to four glasses of water from a copper or silver utensil.
9. Go for a morning walk (If you are not doing yoga) for 45 minutes to an hour.
10. Maida (white refined wheat flour), besan (gram flour), fried food, chilies, and spices must be avoided.
11. Sit in Vajrasana for 5 minutes after meals. Bowel cleaning becomes easy if Vajrasana is practiced after waking up in the morning.
Gas or bloating is associated with constipation. Home remedies for the same are as follows: Use only one at a time.
1. Have juice only for one or two days.
2. Take honey with lukewarm water. Never take lemon and honey in hot water.
3. Buttermilk is beneficial; take one glass after meals.
4. Avoid very hot and very cold food.
5. Avoid sugar, tea and fried products.
6. Take ten black resins along with two figs soaked overnight daily.
7. Take Triphala powder with water every night.
8. Coriander leaves should be chewed.
9. Chew small Härad (हरड़).
10. Use fenugreek seeds, aniseed, etc.
11. Mix Ajwain (carom seeds- अजवाइन) in flour while making bread/ chapati.
12. Put a wet cotton strip on your stomach.
Consider Sarah’s Case Study
Name: Sarah
Age: 35
Occupation: Office worker
Background: Sarah experienced chronic constipa
tion because of her sedentary office job, irregular eating habits, and high stress levels.
Intervention: She incorporated a combination of dietary changes and yoga into her routine:
Adopted a fiber-rich diet with fruits, vegetables, and whole grains.
Started practicing Surya Namaskar and specific yoga poses recommended for constipation relief.
Outcome: After a few weeks, Sarah reported a significant improvement in bowel regularity and overall well-being. The combination of dietary adjustments and yoga helped address the root causes of her constipation.
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