Yoga Poses for Constipation Relief
Yoga can stimulate digestion, relieve bloating, and improve bowel movements by gently massaging the abdominal organs and improving gut motility. Here are some effective poses to help with constipation:
1. Wind-Relieving Pose (Pawanmuktasana)
✔ How it helps: Massages intestines, relieves gas, and stimulates digestion.
✔ How to do it:
- Lie on your back, bring one or both knees to your chest.
- Hug your knees, pressing them gently into your stomach.
- Hold for 20–30 seconds and breathe deeply.
2. Seated Forward Bend (Paschimottanasana)
✔ How it helps: Compresses abdominal organs, aiding digestion and bowel movement.
✔ How to do it:
- Sit with legs extended straight.
- Inhale, lengthen your spine, and exhale as you fold forward, reaching for your feet.
- Hold for 30 seconds to 1 minute.
3. Cat-Cow Pose (Marjariasana-Bitilasana)
✔ How it helps: Stimulates the digestive system by massaging abdominal organs.
✔ How to do it:
- Start on all fours (hands under shoulders, knees under hips).
- Inhale, arch your back (Cow Pose).
- Exhale, round your spine, tucking your chin (Cat Pose).
- Repeat for 1–2 minutes.
4. Supine Twist (Supta Matsyendrasana)
✔ How it helps: Twisting massages the intestines, helping with digestion.
✔ How to do it:
- Lie on your back, bring one knee across your body toward the floor.
- Keep your shoulders on the mat and look in the opposite direction.
- Hold for 30 seconds and switch sides.
5. Malasana (Yogi Squat)
✔ How it helps: Opens the hips and stimulates bowel movement.
✔ How to do it:
- Stand with feet slightly wider than hip-width apart.
- Squat down, keeping your heels on the floor if possible.
- Press your elbows against your inner knees and hold for 30 seconds.
6. Child’s Pose (Balasana)
✔ How it helps: Relaxes the abdominal muscles and promotes digestion.
✔ How to do it:
- Kneel on the floor, bring your forehead to the mat.
- Extend arms forward or rest them by your sides.
- Hold for 1 minute.
7. Bridge Pose (Setu Bandhasana)
✔ How it helps: Improves digestion and stimulates the abdominal organs.
✔ How to do it:
- Lie on your back with knees bent and feet flat on the ground.
- Lift your hips while keeping your shoulders down.
- Hold for 30 seconds.
Bonus Tips for Constipation Relief
✔ Hydrate – Drink plenty of water to help digestion.
✔ Eat Fiber-Rich Foods – Fruits, vegetables, and whole grains promote bowel movement.
✔ Practice Deep Breathing – Helps reduce stress, which can impact digestion.
✔ Be Consistent – Regular yoga practice can prevent constipation.