Constipation is a common problem during pregnancy. Mostwomen get constipated at some point during this phase.
One reason for constipation during pregnancy is an increase in the hormone Progesterone. The role of progesterone is to help thicken the uterine lining and help nurture the developing fetus throughout the pregnancy. An increase in progesterone relaxes the smooth muscles throughout the body, including the digestive tract which results in food passing through the intestines more slowly. These relaxed muscles slow down digestion, which can lead to constipation, gas, bloating, burping, flatulence and generally create uncomfortable sensations in the gut. In addition, the growing uterus puts pressure on the rectum and iron supplements taken can worsen this condition.
There are several yoga postures that you can choose depending on the trimester you are in and the level of your flexibility. Yoga poses are a great way to keep your digestive tract moving and prevent constipation. Breath awareness, and awareness of comfort in the pose are of prime importance.Practicing asanas tone the abdominal viscera, which increase secretion of digestive enzymes and facilitate assimilation and healing. Many yoga poses work by increasing blood flow, massaging the digestive tract and pushing things along through the system so that your body is able to form healthy bowel movements and prevent constipation.
Some of them are listed below -
Twists
Keep the belly facing forward so the twist is felt in the upper back and shoulders. Twisting poses compress and help massage the internal organs stimulating circulation and have a cleansing effect.
Side stretches
Lateral flexion of the spine helps with better digestion assimilation and elimination.
Forward bends
It gently relaxes the muscles on the front of the body while softly and passively stretching the muscles of the back.
Pavanmuktasana
The pressure on the abdomen releases any trapped gases in the large intestine. This tones up digestive functions and helps relieve constipation.
Vajrasana
Vajrasana stimulates the vajranadi which facilitates better digestive workings.It is the only asana that can be performed after a meal.
Malasana
Helps flush down digestive residuals which helps greatly with constipation.
Tadasana
Tadasana helps stretch and lengthen the spine and the abdominal viscera, allowing natural fluids in the body – blood, lubricants and nutrients flow more easily into them.
The various yogic postures listed above help increase flexibility, muscle tone, respiratory health and better circulatory health. Moving the body into different yogic postures will help with better digestion. Digestion and relaxation response work in tandem. When one is stressed out the digestive system gets disrupted and one of the things that happen is a decrease in the peristaltic movement of the bowels. Hence a relaxation lying in shavasana, meditation or even abdominal breathing exercises can bring down the stress levels and allow for better movement of waste products through the digestive tract.
Shavasana
Relaxation in Shavasana takes you into deep states of silence where healing mechanisms of the body are further activated.
Meditation is very effective in reducing stress and anxiety.
Yoga way of life offers the best when it comes to cope with discomforts experienced during every stage of pregnancy. In addition, make sure to include high-fibre foods, hydrate and move around as much as you can.
