Yoga For Constipation

7 Effective Yoga For Constipation Relief | 2023

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Constipation is a common problem that millions of people experience daily. While there are many different treatments for constipation, such as medication and dietary changes, yoga can also be an effective way to relieve this condition. In this blog post, we will discuss six different yoga practices that can help to relieve constipation. We hope that you find these practices helpful!

Yoga For Constipation

Suffering from constipation can be extremely uncomfortable and often leads to feelings of bloating and stomach pain. While there are several over-the-counter medications that can provide relief, many people prefer to use natural methods such as yoga. 

Yoga for constipation works by stimulating the digestive system and promoting regular bowel movements. A 2015 study of people with irritable bowel syndrome (IBS) determined that yoga could be a cost-effective alternative therapy for the predominant symptoms of the condition, which are constipation and diarrhea.

“Yoga is one of the best natural ways to manage constipation,” says gastroenterologist Saurabh Sethi. 
“The compression and massaging of some yoga positions can stimulate blood flow in your digestive organs. If one is suffering from constipation, they may want to try to include yoga in their daily practice along with dietary modification like increasing fiber and water intake.”

Many different yoga poses can be effective, but the most commonly used include the child’s pose, downward facing dog pose, and the supine twist pose. 

In addition to yoga, other lifestyle changes that can help promote regularity include eating a high-fiber diet, drinking plenty of fluids, and exercising regularly. By making simple changes such as these, you can say goodbye to constipation and its associated symptoms.

What is constipation, and what are the symptoms

yoga for constipation
Image: Southerncross

Constipation is when a person has infrequent and difficult bowel movements. Symptoms may include hard, dry stools, abdominal pain, bloating and feeling that one has not completely emptied their bowels. 

This can be caused by various factors, including dehydration, lack of fiber in the diet, or certain medications. Many yoga poses can help relieve constipation symptoms by stimulating the digestive system and encouraging regular bowel movements.

7 Best Yoga Poses For Constipation Relief

Practicing yoga for constipation can be a great way to ease digestive discomfort. These seven yoga poses can help to stimulate digestion and relieve constipation.

1. Balasana (Child’s Pose)

Child Pose
Child’s Pose

This pose helps to release gas and relax the abdomen. 

To Do It:

  • Start on your hands and knees in a tabletop position.
  • Bring your bottom back to your heels as you exhale, straightening your arms.
  • Lower your forehead to the floor and rest it on a block if necessary.
  • Relax into the pose and take deep breaths.
  • Hold for up to five minutes.

2. Malasana (Garland Pose)

Image: Gaia

This restorative yoga pose gently stretches the abdominals and relieves gas and bloating.
It is also calming and helps to reduce stress levels.

Celebrity yoga trainer Anshuka Parwani shared how Garland Pose or Malasana is quite effective for people with digestive issues including constipation.
“Malasana is a squatting pose that benefits the hips, lower back, and digestive system. This one is the best for constipation, really helps you to poop (it’s true),” she wrote.

To Do It:

  • Start in a low squat position with your feet hip-width apart and your hands in prayer.
  • Lower your bottom toward the floor as you exhale, keeping your heels lifted.
  • Place your elbows inside of your knees and open your chest.
  • Hold for five deep breaths.

3. Ardha Matsyendrasana (Half Spinal Twist)

Image: Verywellfit

This twist helps to compress the digestive organs and encourages elimination. It also releases tension in the back and shoulders, contributing to poor digestion.

To Do It:

  • Start in a seated position with your legs extended in front of you.
  • Bend your right knee and place your foot flat on the floor outside your left thigh as you exhale.
  • Place your left hand on the floor behind you and twist your torso to the right, placing your right hand on the floor beside you.
  • Hold for five deep breaths.

4. Setu Bandhasana (Bridge Pose)

Bridge Pose
Bridge Pose

This pose is beneficial for stimulating the intestines and aiding in elimination. It also provides a gentle backbend, which can help to release tension in the spine.

To Do It:

  • Start lying on your back with your knees bent and your feet flat on the floor.
  • As you exhale, lift your hips off the floor and press down on your feet.
  • Clasp your hands together under your body and hold for five deep breaths.

5. Paschimottanasana (Seated Forward Bend)

Seated Forward Bend

This pose helps to stimulate the digestive organs and promote regularity. It is also calming and offers a gentle stretch for the back and hamstrings.

To Do It:

  • Start in a seated position with your legs extended straight in front of you.
  • As you exhale, fold forward from your hips, straightening your spine.
  • Reach for your toes and hold for five deep breaths.

6. Adho Mukha Shvanasana (Downward Dog Pose)

Image Courtesy: Ocean Flow Fitness

This yoga pose helps to release gas and stimulate elimination. It is also an inversion, which can help to
improve circulation and reduce bloating.

Dr. Sethi says ”it stimulates digestion by compressing your gut, stimulating blood flow in your abdominal organs,
and relaxing the GI tract.”

To Do It:

  • Start on your hands and knees in a tabletop position.
  • You exhale, lift your hips and straighten your legs, coming into an inverted “V” shape.
  • Press your palms to the floor and hold for five deep breaths.

7. Shavasana (Corpse Pose)

Image: Yoga Journal

This final pose is deeply relaxing and helps to calm the mind. It is also beneficial for relieving gas and bloating.

To Do It:

  • Start lying on your back with your feet hip-width apart and your arms at your sides.
  • Close your eyes and take several deep breaths.
  • Allow your whole body to relax and release any remaining tension.
  • Stay in this pose for five to 10 minutes.

How can yoga help relieve constipation

Constipation is a widespread digestive problem, and it can have many causes, from not eating enough fiber to not drinking enough water. Thankfully, there are several things that people can do to help relieve constipation, and yoga is one of them. 

Some yoga poses can help to stimulate the digestive system and get things moving again. For example, the Camel pose and the Seated Forward Bend are both great for helping to relieve constipation. In addition, yoga can help reduce stress levels, contributing to digestive problems. 

So if you’re looking for a natural way to relieve constipation, yoga may be worth a try.

How often should you do yoga to relieve constipation?

Yoga is a physical and mental exercise that originated in ancient India. There are many different types of yoga, but all share the common goal of promoting physical and psychological well-being. Yoga is beneficial for a variety of health conditions, including constipation. However, it is not clear how often people need to do yoga to experience relief from constipation. 

Some experts recommend doing yoga regularly, while others suggest that doing yoga once or twice a week may be sufficient. It is important to remember that everyone is different and that what works for one person may not work for another. If you are struggling with constipation, it may be worth trying yoga to see if it helps you find relief.

Takeaway

Overall, yoga can be a great way to help relieve constipation. Some yoga poses can help to stimulate the digestive system and get things moving again. In addition, yoga can help reduce stress levels, contributing to digestive problems. 

If you are struggling with constipation, it may be worth trying yoga to see if it helps you find relief. Remember that everyone is different and that what works for one person may not work for another. If you try yoga, be sure to listen to your body and stop if you feel any pain or discomfort.

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