Management of Constipation through Yogic Therapy

Abstract

The purpose of this review article is to identify, analyze, constipation problems, Causes, Symptoms, risk factors and complication arising in the human life. Constipation problems were recognized by some previous empirical research. Constipation presents as a perpetual problem in health-care with painful and debilitating consequences, however it is frequently preventable. A prerequisite to prevention is assessment of risk of a condition occurring so that interventions can be individualized in an attempt to prevent it. Yoga is a unique lifestyle management of many common health misalignments for prevention of diseases, preservation and promotion of health. Yoga, in fact, gives due importance to different layers of existence functions for maintaining a positive health. Yoga being a science of integration of human consciousness with nature. The objective experimentation is the most important aspect of searching the truth employed by modern science that search into many practices of yoga demands both subjective as well as objective tools for understanding the effects for further application and wider acceptance. So many Studies conducted on yoga therapy for the management of constipation problem around the world. This enabled subsequent work to be performed to develop a risk assessment tool for constipation that could be used in clinical practice.

Full text

Review Arcle
Journal of Advanced Research in Ayurveda, Yoga, Unani, Sidhha & Homeopathy (ISSN: 2394-6547)
Copyright (c) 2021: Author(s). Published by Advanced Research Publicaons
J. Adv. Res. in Ayurveda, Yoga, Unani, Sidhha & Homeopathy
Volume 8, Issue 1&2 - 2021, Pg. No. 18-23
Peer Reviewed & Open Access Journal
Corresponding Author:
Siddappa Naraga, Central Council for Research
in Yoga and Naturopathy, New Delhi, India.
E-mail Id:
siddappa.naraga@gmail.com
Orcid Id:
hps://orcid.org/0000-0001-8644-4160
How to cite this arcle:
Naragai S, Bendore P, Garima, Hiregoudar
NK. Management of Conspaon through Yogic
Therapy. J Adv Res Ayur Yoga Unani Sidd Homeo.
2021; 8(1&2): 18-23.
Date of Submission: 2021-04-09
Date of Acceptance: 2021-06-23
INFO ABSTRACT
The purpose of this review arcle is to idenfy and analyse, the problem
of conspaon, its causes, symptoms, risk factors and complicaons
arising in human life. Conspaon problems were recognised by some
previous empirical research. Conspaon presents as a perpetual
problem in health-care with painful and debilitang consequences,
however, it is frequently preventable. A prerequisite to prevenon is
an assessment of the risk of a condion occurring so that intervenons
can be individualised in an aempt to prevent it. Yoga is a unique way
of lifestyle management of many common health misalignments for the
prevenon of diseases, preservaon and promoon of health. Yoga, in
fact, gives due importance to dierent layers of existence funcons for
maintaining posive health example physical layer (Annamaya Khosa),
pranic layer (Pranamaya Khosa), mental layer (Manomaya Khosa),
scienc layer (Vigyanmaya Khosa) and blissful layer (Anandamaya
Khosa). Yoga is a science of integraon of human consciousness with
nature. The objecve experimentaon is the most important aspect
of searching the truth employed by modern science that searches into
many pracces of yoga demanding both subjecve as well as objecve
tools for understanding the eects for further applicaon and wider
acceptance. Studies have been conducted around the world on many
yoga therapies for the management of the problem of conspaon
i.e enema that clears the conspaon and provide mental peace. This
enabled subsequent work to be performed to develop a risk assessment
tool for conspaon that could be used in clinical pracce.
Keywords: Management, Conspaon, Yoga Therapy, Lifestyle
Management of Constipation through
Yogic Therapy
Siddappa Naragai1, Preethi Bendore2, Garima3, NK Hiregoudar4
1
Yoga Therapist,
2
Yoga and Naturopathy Physician,
3
Senior Research Fellow, Central Council for Research in Yoga and Naturopathy,
New Delhi, India.
4Director, Ojashvi Yoga Training School Rishikesh, Uarakhand, India.
DOI: hps://doi.org/10.24321/2394.6547.202104
Introduction
Conspaon is a modern disease
1
, caused by lack of
exercise and yogic pracces, wrong food habits, late-
night eang and improper lifestyle.
2
Late ingeson of
food causes decomposion of food in the colon which
causes indigeson, stress and strain, redness, gas acidity,
stomach-ache, piles, loss of appete, headache, migraine,
colis, obesity, insomnia and irregular periods in the case
of females.
3
Conspaon can be treated by regulang and
improving lifestyle and food habits4 One should eat quietly,
calmly, slowly, happily, chewing ny morsels of food and
eang only when hungry, it’s beer to have two meals
instead of having more food in one meal. One should have

19
Naragai S et al.
J. Adv. Res. Ayur. Yoga Unani Sidd. Homeo. 2021; 8(1&2)
ISSN: 2394-6547
DOI: hps://doi.org/10.24321/2394.6547.202104
a lot of salad or fresh, sweet fruit. Each meal must contain
some bre in the form of green vegetables etc. A lot of
salad should be taken before each meal. Water should be
taken only aer an hour or so of the meals. Supper should
not include heavy meals like pulses. Dinner should be had
between 7 pm and 8 pm. Some physical exercises should
be done for an hour every day like morning-walk, jogging,
preferably yoga, asanas etc. As is said, early to bed, early
to rise, makes a person healthy, wealthy and wise, so a
person should not be awake ll late hours at night.
All the diseases start from the stomach.
5
When the bowels,
liver and kidneys are not working well, then instead of
nutrients geng absorbed in the intesnes, the blood gets
easily contaminated with various toxins, fat, cholesterol,
and ketones leading to various health problems.6 In fact,
conspaon is the mother of the enre clan of diseases.
Meaning and Denition
The word, “conspaon” comes from the Lan word,
conspore, which means “to press, crowd together”.
Conspaon is also known as cosveness and irregularity.
People suering from it can neither pass stools regularly nor
completely empty their bowels. In other words, conspaon
implies either infrequent bowel movements or a dicult
passage of stools. It is a common gastrointesnal problem.
7
The normal frequency for bowel movements varies from
person to person.
8
Most people only experience conspaon
for a short me. However, conspaon can be a long-term
condion for some, causing signicant pain and discomfort,
thereby aecng their quality of life.9
Constipation is defined as a condition in which an
individual experiences a change in the normal bowel habits
characterised by a decrease in frequency or passage of
hard, dry stools, dicult defecaon and sluggish acon
of the bowels.10
Causes
Conspaon happens when the colon absorbs too much
water11 or if the muscles in the colon are contracng slowly
or poorly due to which the stool moves too slowly and
loses more water.
12
It also occurs when waste or stool
moves too slowly through the digesve tract, causing it
to become hard and dry.
Most cases of conspaon are not caused by a specic
condion. It may be dicult to idenfy the exact cause.13
However, the following factors increase the chance of
conspaon.14
• Lifestyle causes, such as lack of regular bowel habits
from childhood, irregular eang mes, staying awake
ll late at nights
• Lack of physical acvity or exercise
•
Psychological factors, such as worry, anxiety, fear,
depression
•
Dietary factors, such as taking food that contains
rened products like rened our, sweets, non-brous
foods, non-vegetarian foods, alcohol, smoking and not
drinking sucient quanty of water
•
Certain drugs, like diurecs, sleeping pills, excessive
use of purgaves etc
•
Ignoring the urge to have a bowel movement or
delaying it
• Having limited privacy when using the toilet
• Not drinking enough uids
• Underweight or overweight
•
Certain disease conditions, such as intestinal
obstrucon, tumours, weakness of the intesnal
muscles or excessive tonicity and anal lesions15
Symptoms
Signs and symptoms of chronic conspaon include:
• Passing fewer than three stools a week
• Having lumpy or hard stools
• Straining to have bowel movements
• Feeling as though there’s a blockage in your rectum
that prevents bowel movements
•
Feeling as though you can’t completely empty the
stool from your rectum
•
Needing help to empty your rectum, such as using your
hands to press on your abdomen and using a nger to
remove stool from your rectum
•
Conspaon may be considered chronic if you’ve
experienced two or more of these symptoms for the
last three months
The symptoms and ailments from conspaon are almost
endless. Tension, fague, irritability, short temper, allergies,
indigeson, headaches, nervousness, nausea, depression
16
,
obesity, food craving, anxiety, insomnia, bad breath,
menstrual problems, poor appete, piles, skin problems,
abdominal discomfort, and many other problems occur
due to conspaon.
Types and Pathology of Constipation
Mainly there are two types of conspaon, primary and
secondary.
17
The altered stool consistency in primary
conspaon occurs due to poor diet and lack of sucient
exercises, during weaning.
The causes of secondary conspaon are hypothyroidism,
diabetes, diseases that aect the brain or blood vessels,
such as demena, depression, use of certain medicaons,
and irritable bowel syndrome.18
Effects of Constipation
You cannot have sweet thoughts on a sour stomach; in
fact, a foul stomach could aect the mental capabilies to

20
Naragai S et al.
J. Adv. Res. Ayur. Yoga Unani Sidd. Homeo. 2021; 8(1&2)
ISSN: 2394-6547
DOI: hps://doi.org/10.24321/2394.6547.202104
the worst extent, reducing the memory and other facules
remarkably.19 A conspated execuve cannot take quick
and right decisions. In our daily experience, we have seen
many persons who were brilliant once, but now suer
from extreme depression due to severe conspaon.
20
Conspaon causes the colon to literally swell, expand,
and even become herniated.
The boom line is the secret of creang powerful health
is cleaning out the eliminave organs periodically and the
best place to start with is the bowel.21 This is similar to the
periodic overhauling that is imperave for the ecient
funconing of a machine.22
Normality
It is considered normal to have one bowel movement per
day for every major meal one eats. Having normal and
regular bowel movements will get the waste and sludge out
of the body faster keeping a balance between consumpon
of food and evacuaon of waste. This protects the health in
the rst place, also provides more energy, maintains normal
weight, good vitality and helps in prevenng diseases.23
Risk Factors
The following factors may increase the risk of conspaon:
• Being an older adult
• Being a woman
• Being dehydrated
• Eang a diet that’s low in bre
• Geng lile or no physical acvity24
•
Taking certain medicaons, including sedaves, opioid
pain medicaons, andepressants, medicaons to
lower blood pressure and other supplements like
calcium and iron
• Having a mental health condion such as depression
or an eang disorder
Complications
Swollen Veins in the Anus: Straining to have a bowel
movement may cause swelling in the veins in and around
your anus.
Torn Skin in the Anus: A large or hard stool can cause ny
tears in the anus.
Stool that can’t be Expelled: Conspaon may cause an
accumulaon of hardened stool that gets stuck in your
intesnes.25
Intesne that Protrudes from the Anus: Straining to have
a bowel movement can cause a small part of rectum to
stretch and protrude from the anus.
Yogic Classication of Diseases
Yoga can bring about changes in modern-day mind-body
diseases. The vital life-force in the body is aected by
imbalances in the breath and causes dysfuncon in the
ve channels of life-force.
26
The ve channels of prana are:
(1) Prana, which controls the funconing of the heart and
lungs and all the acvies in the chest region like breathing,
swallowing, and circulaon of blood; (2) Apana, which
controls the funcon of the excretory and reproducve
organs and hence is responsible for all downward acvies
like urinaon, defecaon and menstruaon; (3) Samana,
which acvates and controls proper digeson and is
responsible for balancing Prana and Apana; (4) Udana,
which is responsible for all upward acvies such as belching
and voming and (5) Vyana, which is responsible for all
acvies on the periphery like nerve impulses and cellular
acvity in all cells and gives an extra boost to other four
channels when required.27
Due to the imbalance in the vital lifeforce caused by mental
conicts, the autonomic nervous system is disturbed and
it might result in heightened bowel contraclity.28 Of the
ve lifeforces, the most important for healthy funconing
of the body is “Samana,” a lifeforce that is responsible for
digeson and for balancing two other major life-forces,
“Apana” and “Prana.” When “Samana” is disturbed, the
food ingested cannot be digested properly. This leads to
overdigeson, non-digeson, wrong digeson and thus
improperly digested food when seles in the body leads
to diseases.
Yogic Breathing and Autonomic Balance
Yoga pracces oer the possibility of reducing inappropriate
acvaon of the Autonomic Nervous System (ANS). Clinical
trials on IBS paents have shown abnormalies in autonomic
funcon and psychological proles.29
Some studies have shown that there is increased sympathec
acvity in IBS paents. Using spectral analysis of heart-rate
variability in 54 subjects, it was reported that IBS paents
had signicantly increased sympathec acvity compared
to healthy controls, whereas there was no dierence in
parasympathec acvity between these two groups.
Research Findings
A study conducted on the Integrated Approach of Yoga
Therapy (IAYT) on chronic conspaon has proved that it’s
eecve in treang chronic conspaon.30 IAYT is a yoga-
based lifestyle intervenon and a form of yoga.
It consisted of asanas, pranayama, meditaon, kriyas,
balanced diet, turning to nature, counselling sessions
etc. This pilot study showed a signicant improvement in
sasfacon aer intervenon (P<0.01).
Yoga has been used as a complementary therapy in
gastrointesnal related problems such as IBS. In one
of the randomised controlled studies on 22 male IBS
paents, who underwent two months of yoga pracce,

21
Naragai S et al.
J. Adv. Res. Ayur. Yoga Unani Sidd. Homeo. 2021; 8(1&2)
ISSN: 2394-6547
DOI: hps://doi.org/10.24321/2394.6547.202104
a signicant decrease in anxiety and sympathec acvity
along with improvement in parasympathec acvity was
observed at the end of the study. In another randomised
controlled study, 25 adolescent IBS subjects underwent
one month of yoga intervenon daily for an hour and a
signicant improvement in gastrointesnal symptoms
including pain, funconal disability, coping anxiety and
depression was observed in the yoga group as compared
to the control group. These studies indicate the role of
yoga in gastrointesnal related problems.
Studies conducted around the world have proved that
yoga is benecial for conspaon. Yoga helps to boost
the digesve system and works eciently for our gut. Our
gut is the epicentre of our health.31 Yoga helps to regulate
our bowel movements which have become a tough task
for many of us given our millennial lifestyle.
32
Yoga can
benet conspaon problems in many ways by working
on causave factors.
33
It reduces stress, yoga postures
smulate the abdominal area and energises it to funcon
beer.
34
The yoga asanas or poses involves bending and
twisng of the body that acvates our digesve tract. Yoga
for conspaon is the best natural way to bring relief.35 It
is an eecve and powerful alternate therapy to relieve
the problem. Pracsing yoga can boost your digeson,
strengthen your muscles, give a massage to your digesve
organs and iniate a regular bowel movement.
Conspaon is the reducon of bowel movements to three
or fewer mes per week.14 It is one of the most common
funconal gastrointesnal disorders
36
prevalent all over
the world. 2-27% of the world’s populaon is aected
by chronic conspaon. It is more prevalent in western
countries which account for 30% as compared to eastern
countries37 that account for 11%.
Yoga as a Therapy
Yogic pracce is holisc living, it means conscious correct
living in every moment. Each moment requires peculiar,
conscious control and transformaon of what is not
desired or is harmful such as negave atudes, habits
detrimental to health, unconscious drives and movements.
Yoga regulates physical, emoonal and mental acvity
while constantly evolving the mind to higher states of
consciousness. Further yoga aspires to take every human
being to a state of consciousness that is beyond stress
and is free from all conicts, a balanced but detached
way of living at the material level while living within or in
a state of consciousness guided by love, energy awareness
and harmony. “Yoga is self-conscious nding”. A lifestyle
and living if regulated by a higher state of consciousness
which itself is full of love, delight, peace, harmony, wisdom
and truth will bring about a transformaon in individual,
health, prevenon and management of disease, will come
as by-products.
Regular pracce of yoga for an hour daily is proven very
benecial. It should include sukhamavyayam or suryanam-
askara and asana pracces along with breathing thatshould
include bending, twisng postures like pawanamuktasan,
halasana, dhanurasana, ardhamatsyendrasana, baddha-
konasana, bhujangasan, vajrasana, paschimoanasana,
padahastasana and shalabhasan etc. Minimum ve asanas
may be selected and pracsed depending upon the exi-
bility and constuon of the body.
The pracce of laghu-shankaprakshalan/ shankhaprakshalan
kriya twice a year is very useful. Pranayamas like kapalabha
(kriya), alternate nostril breathing (anulomvilom), ujjayi,
shitkari, sheetali and bhramari pracces should be pracsed
for 10 min aer asanas. Relaxaon technique should be
pracsed for ve to ten minutes followed by meditaon
for twenty minutes.
This gives them a feeling of self-control and calmness
leading to relaxaon and health. The popularity of yoga
is evident with a prevalence of 8.7% yoga praconers
in 201238 within the USA that is equivalent to 20 million
adults. It has also been found that women praconers
outweigh males by a rao of almost 4:1.
Conclusion
Yoga is a way of life and living which demands conscious
eort on the part of the praconer. This conscious eort
brings changes in the whole personality, atude and
lifestyle. It is in fact a way of transformaon of life, mind,
and body and works wonders in this chronic problem of
conspaon. Many studies have proved that yoga is an
excellent and natural remedy for gastrointesnal problems
including chronic conspaon.
Conict of Interest: None
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