By Constipation is a common digestive issue that can cause discomfort, bloating, and even pain. While dietary changes and hydration are essential for relieving constipation, regular physical activity—particularly yoga—can play a significant role in promoting healthy digestion. Yoga helps stimulate the digestive tract, encourages peristalsis (the wave-like movement of intestines), and reduces stress, all of which can contribute to better bowel movements.
Here are five effective yoga asanas (poses) that can help relieve constipation naturally:
1. Pawanmuktasana (Wind-Relieving Pose)
How to do it:
- Lie flat on your back with your legs extended and arms by your side.
- Inhale deeply and bring your right knee towards your chest.
- Interlock your fingers around your knee and gently press it into your abdomen.
- Lift your head and chest to bring your nose closer to the knee.
- Hold the position for 20–30 seconds while breathing normally.
- Exhale and release. Repeat with the left leg, then with both legs together.
Benefits:
This pose is particularly effective for stimulating the abdominal organs, reducing bloating, and releasing trapped gas. It massages the intestines and aids in moving stool through the digestive tract.
2. Ardha Matsyendrasana (Half Spinal Twist Pose)
How to do it:
- Sit on the floor with your legs extended.
- Bend your right knee and place your right foot over your left leg, resting it on the outside of your left thigh.
- Bend your left leg so the left foot rests near your right hip.
- Inhale, lengthen your spine, and as you exhale, twist your torso to the right.
- Place your right hand on the floor behind you for support and your left elbow on the outside of your right knee.
- Hold the pose for 30 seconds to a minute. Repeat on the other side.
Benefits:
This twisting pose massages the abdominal organs, including the intestines and liver, promoting better digestion and bowel function. It also helps detoxify the digestive tract.
3. Balasana (Child’s Pose)
How to do it:
- Kneel on the floor with your big toes touching and knees spread apart.
- Sit back on your heels and stretch your arms forward, lowering your forehead to the mat.
- Relax your torso between your thighs and breathe deeply.
- Stay in this pose for 1–2 minutes or longer, focusing on deep, steady breathing.
Benefits:
Child’s Pose is a restorative posture that calms the mind and relieves tension in the abdomen. The gentle pressure on the belly helps stimulate bowel movement and provides relief from bloating and cramps.
4. Malasana (Garland Pose or Yogic Squat)
How to do it:
- Stand with your feet slightly wider than hip-width apart.
- Squat down slowly, keeping your back straight and heels on the floor (or use a rolled towel under heels if needed).
- Bring your palms together at the center of your chest in a prayer position.
- Use your elbows to gently press your knees apart.
- Hold for 30 seconds to 1 minute, breathing deeply.
Benefits:
This pose naturally aligns the colon and aids in the elimination process. It opens the hips and pelvis and improves digestion. The squatting position is one of the most effective for promoting a healthy bowel movement.
5. Setu Bandhasana (Bridge Pose)
How to do it:
- Lie flat on your back with your knees bent and feet hip-width apart, flat on the floor.
- Place your arms beside your body with palms facing down.
- Inhale and lift your hips toward the ceiling, keeping your shoulders and feet grounded.
- Clasp your hands under your back and stay in the pose for 30 seconds to 1 minute.
- Exhale and gently lower your hips back down.
Benefits:
Bridge Pose stimulates the abdominal organs and improves blood circulation to the digestive system. It also strengthens the lower back and can relieve stress, which is a known contributor to digestive problems.
Final Tips:
- Consistency is key: Practicing these poses regularly can improve bowel health over time.
- Hydrate well: Yoga works best for constipation relief when paired with adequate water intake.
- Diet matters: High-fiber foods and probiotics can further support digestion.
- Avoid straining: Listen to your body and avoid any movements that cause pain or discomfort.
Conclusion
Yoga is a natural and effective way to relieve constipation and promote overall digestive wellness. The gentle pressure, twists, and stretches of these asanas help massage the internal organs and support regular bowel movements. By incorporating these poses into your daily routine, you can experience not only digestive relief but also increased energy and mental clarity. Always consult a doctor or a certified yoga instructor if you have any underlying health conditions before starting a new yoga regimen.
Do Follow Us On Instagram
