Clearing an inner blockage

Constipation is a common problem for people with a sedentary lifestyle.

The condition should be treated or else it could lead to more serious problems.

Regular yoga can help one overcome the condition.

The following asanas have proven to be helpful: plough, triangle, half twist and wind-releasing postures.

The wind-releasing posture (pavana-mukta-asana) is explained here.

Technique

• Lying on the back, inhale and bend both knees into the chest. Wrap the arms around the knees, holding on to opposite elbows, forearms, wrists or fingers.
• Tuck the chin into the chest with the head on the floor. Press the sacrum and tailbone down into the floor as you pull the knees into the chest using the arms.
• Press the shoulders and the back of the neck down into the floor, trying to get the back and whole spine flat to the floor. Relax the legs, feet and hips.
• Breathe and hold for 4 to 8 breaths, breathing deeply into the belly, actively pressing it against the thighs on the inhalation.
• To release: exhale and release the arms and legs to the floor.

Modification

If you cannot hold onto the hands use a yoga strap between them.

Contraindication

Recent abdominal surgery, hernia

Durations/Repetitions

Hold each of the four parts of this posture (corresponding with the held breaths) for three to five seconds each.

Repeat this asana three to five times on each side.