Yoga Poses for Constipation Relief: Improve Digestion Naturally

Table of Contents

• Introduction
• How Yoga Helps with Constipation
• Best Yoga Poses for Constipation Relief
  • Pawanmuktasana (Wind-Relieving Pose)
  • Bhujangasana (Cobra Pose)
  • Ardha Matsyendrasana (Half Lord of the Fishes Pose)
  • Supta Matsyendrasana (Reclined Twist Pose)
  • Uttanasana (Standing Forward Bend Pose)
  • Dhanurasana (Bow Pose)
• Conclusion

Constipation is a very common digestive issue which is faced by millions of people worldwide. There are many active and underlying reasons due to which it happens. Stress, low or no physical activity, lack of dietary fibre are the major causes for constipation. Constipation causes pain and delay in digestion which results in the build-up of harmful toxins in the body. Yoga is a very natural and healthy way to stimulate the digestive system and remove the toxins from the body.

Practising conscious breathing, stretching, gentle yoga poses give a great, deep stretch to the digestive system facilitating smooth digestion. Additionally, by increasing blood flow to the abdomen, reducing stress-related digestive issues, and encouraging mindful eating, yoga enhances gut health in general. Here we will throw some light on the yoga poses for constipation.

How Yoga Helps with Constipation

Yoga is an ancient practice which helps to cure several body issues. Yoga helps to increase blood flow throughout the body, including the digestive system. It focuses on breathing along with movement which can be beneficial for reducing stress that may be causing the constipation. It also reduces inflammation throughout the body. It is a full body movement that involves twists, side bends, and forward folds as well as vigorous standing poses and sun salutations. All of these strengthen the core and aid in flexibility, which can also help alleviate constipation.

The twisting yoga poses also stretch your front body, particularly the abdominal muscles, can offer relief from constipation-related bloating and discomfort. If you are dealing with constipation, combine your yoga routine with other practices that support your digestive health, such as staying hydrated, getting enough sleep, lowering your stress levels, and eating fibre-rich foods. Together with consistent movement, these habits can usually help keep you regular.

Best Yoga Poses for Constipation Relief

1. Pawanmuktasana (Wind-Relieving Pose)

Steps:

1. Lie on your back with legs extended.
2. Bend your knees and bring them towards your chest.
3. Hug your knees with both arms and gently press them towards your abdomen.
4. Keep the yoga blanket on the abdomen and under the hips for the support if needed.
5. Hold for 20-30 seconds while breathing deeply.
6. Release and repeat 2-3 times.

Benefits:

1. Relieves gas and bloating.
2. Stimulates the intestines, aiding digestion.
3. Reduces abdominal discomfort.

2. Bhujangasana (Cobra Pose)

Steps:

1. Lie on your stomach with legs extended and palms placed under your shoulders.
2. Press into your hands on the yoga blocks and lift your chest off the ground, keeping elbows slightly bent.
3. Keep a folded yoga blanket under your pelvic region for additional support.
4. Hold for 20-30 seconds while breathing deeply.
5. Lower back down and repeat twice.

Benefits:

1. Stretches the abdomen, promoting digestion.
2. Relieves stress and tension.
3. Stimulates intestinal movement.

3. Ardha Matsyendrasana (Half Lord of the Fishes Pose)

Steps:

1. Sit with both legs extended straight out in front of you.
2. Place a bolster under the hips for support.
3. Bend your right knee and place your left foot on the floor outside your right knee.
4. Twist your torso to the left in such a way that your left hand takes support from the bolster.
5. Bring your right elbow to the outside of your left knee
6. Keep your spine long and gaze over your left shoulder.
7. Repeat the same on other side.

Benefits:

1. Improves digestion and detoxifies the body.
2. Enhances circulation to abdominal organs.
3. Relieves constipation and bloating.

4. Supta Matsyendrasana (Reclined Twist Pose)

Steps:

1. Lie on your back with your knees bent and feet flat on the floor.
2. Place a bolster perpendicular to your body, aligning the center with your hips.
3. Extend your arms out to the sides, palms facing down.
4. Gently twist your torso to the right, letting your right knee fall over your left leg.
5. Rest your left hand on your right knee and your right hand on the floor behind you.
6. Hold for several breaths, then repeat on the other side.

Benefits:

1. Massages internal organs, aiding digestion.
2. Reduces abdominal discomfort.
3. Promotes relaxation and stress relief.

5. Uttanasana (Standing Forward Bend Pose)

Steps:

1. Stand with feet hip-width apart, toes facing inwards.
2. Inhale and lengthen your spine.
3. Exhale, hinge at your hips, and fold forward, bringing your head toward your knees, placing it on the yoga chair for added support.
4. Keep a slight bend in your knees if needed to avoid strain.
5. Place your hands on the floor, shins, or ankles (depending on flexibility).
6. Hold for a few breaths, then slowly rise back up, rolling your spine up.

Benefits:

1. Encourages blood flow to the digestive organs.
2. Helps relieve stress, which can contribute to constipation.
3. Stimulates the abdominal region, promoting digestion.

6. Dhanurasana (Bow Pose)

Steps:

1. Lie on your stomach and pull your knees toward yourself using a yoga belt, reaching back to hold your ankles.
2. Inhale and lift your chest and legs off the ground, forming a bow shape.
3. Hold for 20-30 seconds, then release.

Benefits:

1. Stimulates digestion by massaging the abdominal organs.
2. Improves flexibility and posture.
3. Relieves stress and fatigue.

Conclusion

With the incorporation of yoga, constipation can be effectively tackled. The digestion can be improved with the help of several yoga poses for constipation. The digestive health totally depends on the daily habits of a person. Including healthy, fibrous food, drinking lots of water and exercise in your daily regimen can be game changer in your digestion game. Apart from physical benefits, yoga offers numerous mental benefits. Mindful breathing keeps the mind and nervous system calm which keeps the digestive system healthy as taking stress effects the functioning of the body. With regular practice of yoga asanas for constipation, you can achieve a happy and healthy gut.