Abdominal Massage & Yoga Pose for Constipation Relief
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- Опубліковано 26 тра 2023
- Abdominal Massage & Yoga Pose for Constipation Relief
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Constipation is uncomfortable. You might have pain in your abdomen or low back. You might experience infrequent bowel movements. Maybe you strain to have a bowel movement. Maybe your stool is hard and dry, difficult to pass. Perhaps even once you’ve had a bowel movement you don’t feel like you have fully released your bowels.
Today we are going to combine a simple yoga pose with a self-massage to relieve constipation.
You will need a yoga block or a small stool like a squatty potty.
This yoga pose and massage works by supporting the position of your pelvis, activating peristalsis, relaxing your pelvic floor, increasing circulation and alleviating gas.
The self-massage to relieve constipation will engage your vagus nerve which will support your rest and digest.
The yoga pose we are going to take is called Garland Pose. It can relieve constipation and promote healthy bowel movements.
#1. Positioning of your pelvis. Garland pose places your pelvis in the natural position for elimination which will support the elimination of stool.
Let’s start our Self Massage.
Rub your hands together to create some healing energy. Place your hands on your abdomen just below your navel. Allow yourself to receive the warming and relaxing energy from your hands.
While we’re doing this let’s look at the second reason that Garland pose supports you in relieving constipation.
#2. Activates Peristalsis. When you are in garland pose, your thighs press on your abdomen and provide a gentle massage to your digestive organs including your intestines. This stimulation helps to activate peristalsis which is the wave-like muscular contractions that will move food through your digestive system.
Before I continue with your abdominal massage, showing you the specific technique, I want to let you know about a couple of links in the show notes below the video:
The first is my constipation relief in under 10 days that I will send right to your inbox
The second is my comprehensive constipation course including yoga, MFR, recipes, journaling, massage, tips, teas for constipation.
Apply gentle pressure: Using the flats of your hands, apply gentle and circular pressure on your abdomen in a clockwise direction. Start from the lower right side of your abdomen, move upward toward the ribs, across to the left side, and then down towards the lower left side of your abdomen. This follows the path of the large intestine.
The third reason why Garland pose relieves constipation is because:
#3 Relaxes your Pelvic Floor. Garland pose relaxes your pelvic floor allowing for easier bowel movements.
Returning our Focus to our Abdominal Massage we can focus on our breathing. As you massage your abdomen, breathe in through your nose, let your belly be soft and allow it to expand, breathe out slowly through your mouth and allow your abdomen to soften and relax. You can imagine your diaphragm moving down towards your feet as you inhale, and softening up towards your heart as you exhale. This will engage your vagus nerve which will support your rest and “digest”
Garland pose is also supportive because it will:
#4 . Garland pose can improve blood flow to your abdomen including your digestive organs. Enhanced circulation promotes digestive function and aids in the overall process of elimination. We can enhance the circulation and blood flow by adding a twist.
In the past I have shown you this massage lying down. Doing this massage sitting up will improve its effectiveness by aligning with the downward flow of gravity.
Garland pose is supportive because it:
#5 Alleviates bloating and gas: By compressing your abdomen you will help release trapped gas and reduce bloating, which are some of the common symptoms you may experience because of constipation.
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Yoga with Melissa recommends consulting your physician or other healthcare provider before starting any yoga or movement program. You should understand that there is a risk of injury associated with participating in any physical movement. This is not medical advice and should not be taken as such. By voluntarily participating in this exercise program or using the information provided, you assume all risk of injury to yourself and release and discharge Yoga with Melissa/Melissa West from all claims or causes of action, known or unknown, arising from use of this video or information therein.
#constipation #selfmassage #yogawithmelissa - Навчання та стиль
Since centuries the optimal manner to overcome not only occasional constipation but chronic constipation too will be taking castor oil. Remember that castor oil is the only laxative that will not work in the intestines by irritating them, but by activating and synthesizing certain substances in the human body. So any habituation of the human body or diminishing laxative effect is absolutely impossible and castor oil is suitable in a special manner for chronic constipation. Take 1 tablespoon (15 ml) castor oil early in the morning on an empty stomach; eventuelly later a second tablespoon castor oil.
Thank you! Such a helpful video
This is great, thank you👋
mg thank you
Thanka. Very informative.
You're welcome
❤THX!...I sometimes wonder if scar tissue from Csections affects digestive issues.
I have had 3bowel prolapse surgeries, often have bad right side aches, ibs and wonder the same about scar tissue
@@brendaewasiuk5637 ...How crummy for you! What helps me is yoga [until this week when I injured my knee in a fall! - UGH] Also I had to add old-fashioned prunes first thing in the morning and later between meals: water with psyllium. I'm doing fine with my diet, but now I cannot exercise for who knows how long?
@@lisabass5188 I have been working with an online naturopath since January and she has been a God sent truly. Keys are gradually more fibre including AOR Solufibre which I like better than psyllium but more expensive. Sorry about your fall. Look for chair exercises if you can to keep core strength up 😉 🤗
@@brendaewasiuk5637 You might have waste/gas getting caught up in the corners (called right colic flexure and left colic flexure) on either side of the long transverse colon that Melissa demonstrated on herself in the video. If you picture your ascending colon coming upwards on your right side (draw an imaginary line from your right lower pelvis upwards a little above the level of your belly button), your colon makes a sudden turn so that it can go across the body to your left. Your waste travels in this direction - up your right, across, and then down the left side and eventually to the rectum and eliminated. On both sides where it turns, it kind of kinks up. Waste and gas can become trapped in there and feel pretty bad (and scary and also doctors do not always think to explain this). I have this issue…it used to be more on the left but I think my constipation has worsened a bit, and I sometimes experience a backed up pressure feeling on the right (likely gas - gas sucks 😂).
Of course, if yours persists or pain increases/you have additional symptoms, see your doctor. The right side does have some important organs in the vicinity (liver, gallbladder) and a colonoscopy can help pinpoint if there is something there causing it.
Psyllium products are often mixes of soluble and insoluble fiber…so we use it to treat both constipation and diarrhea. Insoluble is going to push it out more quickly and get it gone. Soluble can also help but also absorbs water (why good for diarrhea)….sooo, if your waste is already on the dehydrated side, soluble will eventually bulk it up and get it out but in the process, things might go a little slower and gassier - if your anatomy in those corners where your intestine makes a sudden turn tends to trap waste and gas, you might find yourself experiencing pressure/pain/fullness there if you are ingesting more of it (soluble fiber) regularly compared to insoluble fiber or water intake.
(sorry for the long comment - just feel like healthcare peeps sometimes forget to consider this and thought it might interest you! 😊)
@@Medwards426 THANKYOU! I so appreciate you taking the time to share your knowledge with me! I agree with you that this is the case. I have had colonoscopy, endoscopy and scan by a specialist this past year and everything looks normal and they say they dont have an answer. You did and I have always said it feels like trapped gas. When it feel debilitating, I have to lay out flat on my back and it usually subsides quickly. I wish I could pinpoint what I am doing that causes it.