10 Yoga Poses & Asanas for Constipation

Are you suffering from constipation and looking for the best ways to keep this at bay? Yoga Poses & Asanas for Constipation

Yoga can be a great help to treat constipation. Usually, people take medication to relieve constipation, but alternative therapies like yoga can prove to be an effective method to alleviate the issue. As per a 2015 study, yoga was able to establish itself as a cost-effective therapy for people with Irritable Bowel Syndrome and have symptoms like constipation and diarrhoea.

Keep reading to know the best yoga poses to relieve constipation.

Table of Contents

How Effective is Yoga to Relieve Constipation?

Yoga Poses to Relieve Constipation

Mayurasana

Vajrasana

Halasana

Pranayama IV

Paschimottanasana

Pavanamuktasana

Bhujangasana

Ardha Matsyendra Asana

Shalabhasana

Balasana

Dhanurasana

Baddha Konasana

Yoga Tips for Constipation

Diet Tips with Yoga for Constipation

Who Should Do Yoga for Constipation?

Who Should Avoid?

Frequently Asked Questions

How Effective is Yoga to Relieve Constipation?

Yoga can be an excellent alternative to medication and effectively treat constipation. The twisting poses, forward bends, and inversions help to massage digestive organs, improve blood flow and oxygen circulation, and stimulate stool to pass through the system. If individuals practice yoga regularly, they can assuredly experience healthy bowel movements.

In addition, yoga can help to handle stress, which is highly related to one’s digestive system. Individuals suffering from anxiety may tense their muscles, which can ultimately make constipation worse. Since the brain becomes highly alert during stress, it can upset the belly even more. Here, practising yoga can relieve stress and constipation.

Best Yoga Poses for to Relieve Constipation

This piece discusses the best yoga poses to relieve constipation, so start unearthing!

1. Mayurasana or Peacock Pose

First on the list of yoga poses for relieving constipation comes Mayurasana. This peacock pose is a great way to resolve digestion issues, blockage and constipation. Mayurasana improves digestion, increases intra-abdominal pressure, decreases liver and spleen enlargements, and tears down the effects of unwholesome food. Regarded as a higher level of asana, Mayurasana is best for trained practitioners, not first-time learners.

1. Vajrasana or Adamant Pose

Vajrasana is one of the easiest yoga asanas for relieving constipation and curing indigestion. Vajrasana helps improve blood circulation in the abdominal area. Most importantly, this pose can treat various conditions like chronic constipation, digestive issues, and stomach disorders. In addition, this asana can enhance flexibility in the lower limbs and strengthen digestive tracts and organs.

To perform Vajrasana, start by kneeling on the floor with your knees together and your feet slightly apart, allowing your big toes to touch while your heels are separated. Sit back onto your heels, positioning your buttocks on your feet. Keep your back straight and place your hands on your thighs with your palms facing down. Hold the pose, maintain a steady and relaxed breath, and stay in this position for a few minutes to experience its benefits.

1. Halasana or Plough Pose

Halasana is one of the classic yoga exercises for curing constipation, which helps strengthen back muscles, stimulate abdominal viscera organs, and improve digestion. Besides stimulating digestion, Halasana helps prevent and alleviate tightness in the back, shoulder and neck, increasing flexibility and joint mobility.

To perform Halasana, lie on your back with your arms resting by your sides, palms facing down. Slowly lift your legs off the floor, keeping them straight, and bring them over your head. You lift your hips and lower your legs until your toes touch the floor behind your head. Keep your legs straight, and keep your torso perpendicular to the floor. Hold the pose, focusing on your breath, then slowly roll your spine back down to release.

1. Pranayama IV

Pranayam IV is a breathing exercise involving abdominal muscles and belly movement and is known to improve the digestive system. Individuals suffering from constipation can practice this asana by lying on their back, bending their knees, keeping hips close to feet and putting one hand lightly on the naval. Pranayam IV helps cure health issues like acidity, stomach disorders and shedding extra belly fat. Improve your bowel movement with Pranayam IV, the best yoga pose for relieving constipation.

To perform Pranayama IV, sit comfortably with your spine straight and take a deep breath through your nose. Hold your breath for a comfortable duration, ensuring you remain relaxed. Exhale slowly and thoroughly through your nose, maintaining control. Repeat this cycle, focusing on a calm and steady rhythm.

1. Paschimottanasana or Forward Bending Pose

One of the basic yoga mudras for relieving constipation, Paschimottanasana, treats digestive disorders and constipation. When individuals practice this forward bending pose, the pressure within the abdominal cavity thoroughly rubs the abdominal viscera, which eases symptoms associated with weak digestion and constipation. This pose is effective in strengthening back muscles and abdominal regions and detoxification. To ensure smooth bowel movements, you can practise Paschimottanasana, one of the best yoga poses for relieving constipation.

To perform Paschimottanasana, sit on the floor with your legs extended straight before you. Inhale deeply, lengthening your spine, and as you exhale, hinge at your hips to reach forward towards your feet. Try to grasp your feet or ankles with your hands, keeping your back straight. Hold the pose, breathing deeply and allowing your body to relax further with each exhale, then gently release and sit back up.

1. Pavanamuktasana or Wind-Relieving Pose

As the name suggests, Pavanamuktasana or Wind-Relieving Pose, is one of the effective yogas to relieve constipation and ease gas discomfort. The posture of the wind-relieving pose helps pass gas from the digestive system and relieves those suffering from chronic constipation and poor liver health function.

To perform Pavanamuktasana, lie on your back with your legs extended and arms by your sides. Inhale deeply, and as you exhale, bring your right knee towards your chest, clasping your hands around your shin. Press your thigh into your abdomen while keeping your left leg straight and relaxed on the floor. Hold the pose, breathing deeply, then release and switch to the other leg, or bring both knees to your chest for a deeper stretch.

1. Bhujangasana or Cobra Pose

Bhujangasana is the seventh pose of Surya namaskar (sun salutation), which demands practitioners to lie down on their stomachs. Bhujangasana or Cobra pose is one of the best yoga positions for relieving constipation. It also helps treat digestive issues, strengthen abdominal muscles, and clear the digestive tract.

To perform Bhujangasana, lie on your stomach with your legs extended and the tops of your feet resting on the floor. Place your hands under your shoulders, keeping your elbows close to your body. Inhale deeply and press into your hands to lift your chest off the ground, extending your spine while keeping your pelvis and legs grounded. Hold the pose, breathing deeply and looking slightly upward, then exhale as you lower your chest to the floor.

1. Ardha Matsyendra Asana or Half Fish/Twist Pose

Regarded as one of the best yoga poses for curing constipation, Ardha Matsyendra Asana massages abdominal organs and regulates digestive juice secretion. Ardha Matsyendra Asana improves bowel movement and eases abdominal muscles, relieving constipation.

To practice Ardha Matsyendrasasitting on the floor with both legs extended straight. Bend your right knee and place your right foot outside your left thigh. Inhale deeply, twist your torso to the right, placing your left elbow on the outside of your right knee. Support your twist with your right hand behind you on the floor. Hold the pose, maintaining length in your spine and breathing deeply, then switch sides to repeat the twist on the opposite side.

1. Shalabhasana or Locust Pose

As the name suggests, the final position of Shalabhasana or locust pose assumes the posture of a locust or grasshopper and intends to build a body with the robust movement quality of a locust. This asana can help to treat constipation. Locust posture massages abdominal organs and enhances the digestive system, thus treating constipation effectively.

Shalabhasana is performed by lying on your abdomen with your chin resting on the ground and your arms alongside your body, palms facing up. As you inhale deeply, lift your chest, arms, and legs off the floor simultaneously, using your back muscles. Keep your gaze forward and maintain the lift for a few breaths, then exhale as you slowly lower back down. This pose strengthens the back muscles, improves posture, and stimulates abdominal organs when practised regularly.

1. Balasana or Child’s Pose

Balasana is undoubtedly one of the best yoga exercises for relieving constipation. Balasana contracts organs, increases blood flow and helps with bowel movement.

Balasana is performed by kneeling on the floor with your big toes touching and knees spread wide apart. Sit back on your heels and exhale as you fold, draping your torso over your thighs. Extend your arms forward or rest them alongside your body with palms facing up. Rest your forehead on the mat and relax your neck and shoulders. Breathe deeply into your back, holding the pose for several breaths to release tension and promote relaxation.

1. Dhanurasana or Bow Pose

Dhanurasana, known as bow pose, helps relieve constipation by massaging the digestive organs and promoting bowel movement. By stretching the abdomen and stimulating circulation, it can alleviate discomfort and improve digestive function effectively.

To perform Dhanurasana, lie on your stomach with your arms by your side. Bend your knees, reach back, and grasp your ankles. Inhale intensely, lift your chest and thighs off the mat, balancing on your abdomen. Hold the pose, focusing on deep breaths, and gently release after several seconds.

1. Baddha Konasana or Butterfly Pose

Baddha Konasana encourages relaxation and helps alleviate tension in the lower abdomen, which can aid in easing bowel movements and promoting digestive comfort. Regular practice of this pose also supports overall gut health by improving blood circulation to the abdominal area.

To practice Baddha Konasana, sit on the mat with a straight spine. Bring the soles of your feet together, letting your knees drop towards the sides. Hold your feet or ankles, lengthen your spine, and gently press your knees towards the floor. Breathe deeply and relax into the stretch, staying for several breaths—release by extending your legs.

Everyone can practice yoga. However, certain medical conditions can prevent individuals from doing yoga. So, let’s focus on individuals who should avoid yoga.

Practical Tips While Performing Yoga Asanas for Constipation

Yoga can effectively manage constipation by stimulating the digestive system and improving overall bowel function. Here are some tips to make your yoga practice more effective for relieving constipation:

• Focus on Gentle Movements: Engage in yoga sequences that include gentle movements and stretches, especially those that promote relaxation and circulation in the abdominal area.
• Prioritise Twisting Motions: Incorporate gentle twisting motions into your routine. Twists can help massage the abdominal organs, encouraging improved digestion and bowel function.
• Practice Breathing Exercises: Deep breathing exercises like diaphragmatic or belly breathing can stimulate the parasympathetic nervous system. This can aid in digestion and relaxation, which may alleviate constipation.
• Promote Relaxation: Stress can contribute to constipation. Incorporate relaxation techniques like meditation or progressive muscle relaxation alongside your yoga practice to reduce stress levels.
• Hydrate Adequately: Drink plenty of water throughout the day, including before and after your yoga practice. Proper hydration supports healthy digestion and bowel movements.
• Maintain Consistency: Establish a regular yoga practice routine. Consistency can help regulate your body’s natural processes, including digestion, over time.
• Eat a Balanced Diet: Consume a diet rich in fibre from fruits, vegetables, and whole grains. Fibre helps bulk up stools and facilitates easier digestive tract passage.

Diet Tips to Combine with Yoga for Constipation

Combining a balanced diet with yoga can significantly help in managing constipation. Here are some diet tips to complement your yoga practice:

• Increase Fiber Intake: Fiber adds bulk to stools and helps regulate bowel movements. Include plenty of fibre-rich foods such as fruits (apples, pears, berries), vegetables (leafy greens, broccoli, carrots), whole grains (oats, brown rice, whole wheat), and legumes (beans, lentils).
• Stay Hydrated: Drink an adequate amount of water throughout the day. Water helps soften stools, making them easier to pass. Aim for at least eight glasses (64 ounces) of water daily or more if you’re physically active or in a hot climate.
• Include Prunes and Prune Juice: Prunes are natural laxatives due to their high fibre and sorbitol content. Eating a few prunes or drinking prune juice can help relieve constipation. Start with a small amount to see how your body reacts.
• Probiotic Foods: Probiotics promote healthy gut flora and can aid digestion. Include probiotic-rich foods like yoghurt (with live cultures), kefir, sauerkraut, kimchi, and kombucha in your diet.
• Healthy Fats: Include moderate amounts of healthy fats, such as avocados, nuts, seeds, and olive oil. These fats can help lubricate the intestines and promote smoother bowel movements.

• Limit Refined Foods and Sugars: Reduce your intake of processed foods, refined sugars, and sugary drinks. These can contribute to constipation by slowing down digestion and reducing stool bulk.
• Regular Meals: Eat meals daily to help establish a routine for your digestive system. Skipping meals or irregular eating patterns can disrupt digestion and bowel movements.
• Herbal Teas: Some herbal teas, such as peppermint tea, ginger tea, or chamomile tea, can have digestive benefits and help alleviate constipation. Drink them warm for better digestion.

Who Should Do Yoga for Constipation?

Yoga for constipation is beneficial for a variety of individuals, including those with sedentary lifestyles needing digestive stimulation and people experiencing stress or anxiety that impacts digestion. 

Elderly individuals can benefit from yoga’s gentle movements to maintain flexibility and improve circulation, aiding digestion. Pregnant women find relief through modified yoga practices that ease constipation and promote relaxation. For those with digestive disorders like IBS, yoga’s gentle poses and relaxation techniques can alleviate symptoms. 

It’s also beneficial for post-surgery recovery, especially abdominal procedures, to restore bowel function. Ultimately, yoga provides a natural, gentle approach to managing constipation for anyone seeking alternative relief methods.

Who Should Avoid Yoga for Constipation?

Yoga is beneficial for almost all kinds of health issues and for everyone. However, specific individuals must not practice yoga poses to relieve constipation.

For instance, pregnant women and individuals suffering from ulcers, heart issues or abdominal injuries must not practice Bhujangasana. On the other hand, Ardha Matsyendra Asana must not be practised during menstruation, pregnancy or while having heart and spinal diseases.

Further, individuals must not practice yogas like Paschimottanasana during pregnancy or with a slipped disc or asthma.

Disclaimer:  Practice the yogas mentioned above with the help of a trained practitioner, and most importantly, consult doctors to ensure your body is fit to do these yogas.

With such a detailed discussion, we have reached the end of this piece of the best yoga postures for constipation. Individuals can pick any yoga poses to relieve constipation or combinations of them and practice them to ensure regular bowel movement and treat other stomach disorders.

FAQs about Yoga for Constipation

• What is the recommended practice for Shalabhasana or Locust Pose?

The recommended practice for Shalabhasana or Locust Pose is three rounds and a pause between rounds.

• What is the best yoga for IBS constipation?

Adho Mukha Svanasana, or Downward Facing Dog, is the best yoga for IBS (Irritable Bowel Syndrome).

• Is Marjariasana or Cat-Cow Pose one of the best yogas for relieving constipation?

Marjariasana, Cat-Cow Pose, is one of the best yogas for relieving constipation.

• Which yoga is best for constipation? 

Gentle twisting poses and forward bends are effective for relieving constipation.

• Does yoga work for IBS? 

Yoga can help manage IBS symptoms by reducing stress and promoting healthy digestion.

• Can stretching out your stomach help with IBS? 

Stretching your stomach may provide temporary relief from discomfort associated with IBS.

• How do you stimulate a bowel movement quickly? 

Drinking warm liquids, consuming fibre-rich foods, and gentle exercise can help stimulate bowel movements quickly.

• Does yoga move your bowels?

Yoga can promote bowel movements through poses that aid digestion and relaxation techniques.

• Is there a pressure point to relieve constipation? 

The acupressure point CV6, located two finger-widths below the navel, is known to help relieve constipation.

• What are the causes of constipation?

The causes of constipation include dehydration, blockages in the rectum region, weakening pelvic muscles, diabetes, etc.  

• Besides doing yoga, which foods should you eat when feeling constipated?

When feeling constipated, you should consume fibre-rich foods like liquids, fruits, vegetables, whole grains, etc.

• What is the best method of carrying out yoga poses for constipation?

The best method of carrying out yoga asanas for constipation is to practise them gently and slowly, and if you are a beginner, in the presence of a yoga instructor.