4 Yoga Poses for Stomach Aches and Constipation

https://buddhayogpeeth.com/
Cat-Cow Pose (Marjariasana)

Steps of Marjariasana Cat Yoga Pose
Come down to form a table where your back represents a table top and hands and feet represents the legs of the table. Make sure that your arms are exactly beneath your shoulder and your legs are exactly beneath your hips.
Marjariasana Yoga (Cat Stretch) Steps Benefits Precaution
STEP: 1

 Look ahead straight such that your spine goes little down towards the floor.
Marjariasana Yoga (Cat Stretch) Steps Benefits Precaution
STEP: 2

Now on exhaling, gently press the middle of your spine backward towards the ceiling and firmly press down with your hands. Curl your head inwards and look at the distance between your knees. Make sure hands do not bend.
Marjariasana Yoga (Cat Stretch) Steps Benefits Precaution
STEP: 3

Now while inhaling come back to the table position.
Now again curl your spine backward.
Repeat this pose for 10-20 times.
Now while breathing deeply come back to the sitting position with your torso straight.

Benefits of Marjariasana yoga (Cat Stretch)
Makes the spine flexible.
 Improves digestion by massaging digestive organs.
 Improves blood circulation.
 Relaxes the mind.
 Strengthens arms, wrists, and shoulders.
 Stretches back and abdominal muscles.
Helps relieve a backache.



Gas Release Pose  (Pawanmuktasana)


How to do pawanmuktasana
pawanmuktasana steps and benefits

The simple steps of doing pawanmuktasana are being given below.

Lie down in straight position on your back or in supine position.
Inhale and raise your legs at 90 degree
Exhale, bend your legs and try to bring your knees towards your chest.
Clasp your knees by interlocking your fingers.
Raise your head and made touch your forehead with your knees.
Do normal breathing while maintaining the pose.
First bring your head down and followed by your legs.
This is the one round.
Do 2 to 3 rounds.


Benefits of pawanmuktasana
Massage internal organs: Abdominal muscles are compressed and nerves are stimulated, which increase blood circulation thereby helpful in increasing the efficiency of abdominal muscles. In fact, this is the excellent yoga pose to give massage to the abdomen.
Remove harmful gases: The basic motto of the asana is to release harmful gases, toxins and trapped gases from the body thus enhance the effectiveness of different organs.
Constipation: It makes digestion smooth and good to overcome constipation.
Fat burning: Regular practice of this asana is helpful in burning of abdominal fat.
Weight Loss: The regular practice and maintaining it for a certain period of time helps to ensure in reducing belly fat, arms, thighs, buttocks, thus good for weight loss.
Sterility and impotence: The regular practice of the pose is good to treat sterility and impotence as it exerts adequate pressure to the reproductive organs.
Lungs & heart: It is good for lungs and heart.
Spine flexibility: Its practice helps to make the spine supple and increases its flexibility, especially the lower back.
Menstrual disorders: It gives suitable massage to the pelvic region and reproductive organs and good in menstrual problems.
Blood circulation: This asana ensures effective blood circulation to the entire region.




Downward-Facing Dog (Adho Mukha Svanasana)


Steps to do Adho Mukha Svanasana or Downward Facing Dog Pose
To practice Adho Mukha Svanasana or Downward Facing Dog Pose stand on Floor or on the yoga mat.
Kneel on the yoga mat or floor in such a way that the whole body is supported with hands and knees on the floor. Make sure your knees are in straight line with the hips in this position.
Make your palms spread on the yoga mat make sure that the maximum force is exerted with the index finger on the floor. Your forefingers should turn a little parallel.
While exhaling, lift your knees far from the floor in such a way that the knees come in line with the thighs and they are not bent.
In the beginning, if you face any difficulty in keeping the knees straight, you can keep them a little bent and heels lifted from the floor.
Try to raise you hip bones inside and try to draw your legs into the crotch.
In this position, make the highest point of the thighs push back and let your heels touch the floor.
Try to lift your body far from the ground while keeping your arms and legs straight.
Keep your shoulders very firm and open up your chest in this position.
Keep your head between your arms and make sure you are looking downwards and your head does not drop in this position.
Adho Mukha Svanasana or Downward Facing Dog Pose is also a part of Surya Namaskar and it is a very helpful asana to stretch all the muscles of your body.
Stay in this position for a few breaths or for a few seconds.
Maintain your breath while being in this position.
Get back on your knees to release the asana and move your head to look upwards.
Practice the same asana for 5-6 times.
Relax in Balasana for some time after completing the practice.
Breathing Pattern to Follow While Practicing Adho Mukha Savanasana or Downward Facing Dog Pose
Inhale, while raising your body off the floor and straightening your arms and legs.
Maintain your breath while being in this position.
Exhale, while coming back to the original position.


Benefits of Adho Mukha Svanasana or Downward Facing Dog Pose

Benefits of Practicing Adho Mukha Svanasana or Downward Facing Dog Pose
Adho Mukha Svanasana or Downward Facing Dog Pose is beneficial in strengthening the whole body specially the arms, legs, shoulders and feet.
Regular practice of Adho Mukha Svanasana calms the mind and relieves headache, insomnia and fatigue.
Regular practice of Adho Mukha Svanasana tones the muscles of the body and helps in weight loss.
Another benefit of Practicing Adho Mukha Svanasana is that it increases the circulation to the brain.
Adho Mukha Svanasana lengthens the spine, strengthens the muscles of the chest increasing lung capacity.
It rejuvenates and body and makes you feel energized.
Adho Mukha Svanasana or Downward Facing Dog Pose can also be of benefit in treating lower back ailments like Sciatica.
Adho Mukha Svanasana is also beneficial for lung disorders like Asthma.
Adho Mukha Svanasana also helps in treating menstrual symptoms like menstrual pain and discomfort.
It also helps relieve mild depression and stress.
Regular practice of Adho Mukha Svanasana improves digestion and also helps in getting rid of Constipation.
It also helps relieve symptoms of Sinusitis.
With regular practice you can also get rid of Flat feet.






Revolved Triangle Pose (Parivrtta Trikonasana)


Steps to practice Parivrtta Trikonasana (Revolved Triangle Pose)
Patience and consistency is the key to flawless practice when it comes to yoga. You need to listen to your body and be aware of each movement throughout the whole practice.

Starting Position: Tadasana (Mountain Pose)

Inhale deeply and distance your legs 3-4 feet apart. Raise your arms in line with the shoulders (parallel to the floor) with palms facing downward.
Turn the right foot outwards 90 degree to the right. Slightly turn the left foot inwards 60 degree to the right.


Exhale and turn the trunk to the right side. Next, lean forward over the right leg. Attempt to place your left palm on the floor (either inside or outside the right foot).
Stretch the right hand in the upward direction. Maintain T position with your arms in the final position.
Turn the head in the upward direction and gaze at the thumb of the right hand.
Knees must be tight throughout the practice. Don’t lift the toes of the right foot off the floor. The outer side of the left foot must remain on the floor firmly. Stretch the shoulder blades.
Retain the pose from 30 seconds to a minute, releasing when discomfort is experienced.
To return from the pose, first, lift the hand off the floor. Next, raise the body in upright position while reversing the twist. Come back in the starting position.

Benefits of Parivrtta Trikonasana (Revolved Triangle Pose)

Tones stretches and strengthens the muscles of hamstring, thigh and
Massages reproductive organs and pelvic region of the body.
Gives an intense stretch to the spine and enhances its flexibility. Strengthens spinal nerves.
Removes the stiffness of neck and Beneficial in correcting the misalignment of the shoulders.
Directs the blood flow in the lower region of the spine improving its functioning.
Revitalize abdominal organs hence helpful in getting rid of digestive problems and constipation.
Helpful in getting rid of anxiety as it stimulates the whole functioning of the nervous system.