5 Yoga Poses for Constipation That Might Help You

Constipation is a common ailment people go through. While medications and over-the-counter treatments can help, very few people think about yoga as a remedy for constipation. According to a study, yoga can provide effective alternative therapy and help alleviate constipation. 

According to some researchers, some yoga postures can affect a person’s digestive tract by encouraging it to pass gas or stool and may help relieve constipation. Let’s see how Yoga can help with constipation.

Enroll yourself to our 500 hour Yoga teacher training program at Rishikul Yogshala Rishikesh and learn more on the yoga asanas. 

How Yoga Can Help

Constipation yoga focuses on poses that stimulate the digestive system, helping to relieve bloating and promote regular bowel movements. By gently massaging the abdominal organs and improving circulation, these poses provide a natural, effective solution for easing constipation and enhancing overall digestive health.

Manage Stress

Some people get “blocked up” when they are stressed out. And we all know that Yoga is known to reduce stress with asanas and breathing exercises. It can greatly improve your digestion by simply breathing deeply and meditating, which can move things along. 

Digestive Massage

With different types of asanas, you twist your body. You do forward folds, inversions, and twisting poses, which can increase blood and oxygen flow to your digestive systems and help the peristalsis process. This helps the stool to move through your system. Therefore, doing yoga regularly can aid in healthy bowel movements. 

However, don’t push it too hard while doing the twists. You may get sore the next day, or in the worst-case scenario, you may injure yourself. A little discomfort is alright, as long as it is not painful. 

The below-mentioned twists can help you with constipation. So, roll out your mat, and let’s do them. 

5 Best Yoga Poses for Constipation

Yoga for constipation relief incorporates specific poses that stimulate the digestive system and relieve abdominal discomfort. These poses help enhance circulation, promote regular bowel movements, and alleviate bloating. By integrating gentle stretches and twists into your routine, yoga provides a natural and effective approach to improving digestive health and overall well-being.

1) Supine Twist

This is a very calming pose. It is a gentle twist that helps you move food through your digestive tract by increasing blood flow to your gut. Here’s how you do it:

• Lie on your back and bring your left leg to your chest
• Bring both of your arms to your side, making a T-position with palms facing down
• While your shoulders are flat on the ground, move your bent left leg over the right leg
• Look to your left
• Hold for a few seconds and then switch sides

2) Matsyasana Twist

Matsyasana, also known as the fish pose, stimulates digestive organs and helps detoxify. To perform this twist:

• Start in a seated position
• Bend your left leg and put it on the top of your right knee
• Move your right foot under your butt while your right knee is under your left foot
• Position your right elbow in front of your left knee and give your torso a gentle twist while looking over your left shoulder
• Hold it for a few seconds and then switch sides

3) Crescent Twist

Yoga teachers and practitioners say that this twist is more effective than the supine twist or seated. In this pose, you have to be in a lunge position and then twist your torso. 

To perform this twist:

• Take a lunge with your right leg while your left leg is straight
• Put your hands in a prayer position or namaste position.
• Slowly bend your upper body in the direction of your right knee
• Place your left elbow on your left knee by gently twisting your torso
• Hold for a few seconds and then switch sides

4) Cobra Pose

There is no twisting in the Cobra pose, but it helps alleviate gas. Also, it soothes an inflamed thyroid, which can also be a cause of your constipation. Therefore, it is one of the best yoga poses for constipation: 

To perform this pose:

• Lie on your belly with your toes pointing out
• Put your palms next to your shoulders
• Use your palms to push your neck up
• Use your abdominal muscles and your palms to lift your chest up off the ground
• Do it until you curl your neck, but keep your elbows bent
• Hold for a few seconds
• Release and go back to the first pose

5) Legs Up the Wall Pose

This is an inversion pose, which increases the blood flow to the digestive organs, making it one of the best yoga poses for constipation: 

To perform this pose:

• Sit on the floor near a wall
• Slowly lie down on the floor with your butt almost touching the wall
• Walk your legs up against the wall
• Put a blanket or a folded towel under your hips if there’s any discomfort
• Relax and take deep breaths
• Place your arms wherever they are comfortable
• Lie down for as long as you need
• Release and get up by rolling onto one side

When to See a Doctor

Experiencing constipation from time to time is normal. In many cases, dietary changes and yoga for constipation or asanas for constipation can help. However, if you have the following symptoms, you must see a doctor for a diagnosis: 

• Change in bowel movement
• Severe pain in the stomach
• Severe weight loss

If constipation persists after dietary changes and exercise 

Conclusion

Constipation yoga poses activate digestion, encouraging regular bowel movements and providing natural relief. Yoga is a practice that helps you live a balanced life. The poses mentioned in this article can not only help with constipation but also release trapped blood in organs, keeping them clean. This detoxification process is important for a healthy flow of blood throughout your body. 

 Incorporating this pose into your practice can lead to significant improvements in overall well-being. For those interested in deepening their yoga journey, consider enrolling in a yoga teacher training program. Rishikul Yogshala, a leading Yoga school in Rishikesh, offers comprehensive courses like 100 Hour Yoga Teacher Training In India, 200 Hour Yoga Teacher Training In India, 300 Hour Yoga Teacher Training In India, and 500 Hour Yoga Teacher Training India. These programs are designed to help you master your practice and share the transformative power of yoga with others.

Yoga Poses for Constipation – FAQs