10 Yoga Poses for Constipation Relief 

Introduction

Yoga has been recognized as a beneficial practice for alleviating constipation and promoting digestive wellness. The combination of physical movement, deep breathing, and mindful awareness in yoga helps stimulate digestion, improve bowel movements, and reduce gastrointestinal discomfort. Regular practice of specific yoga poses can support a healthy digestive system and provide relief from constipation.

 

In this blog, we will delve into a series of yoga poses that have been shown to be effective in alleviating constipation and nurturing digestive health. By incorporating these poses into our routine, we can enhance our overall well-being and experience the benefits of a healthy digestive system.

Yoga Poses for Constipation Relief

 

Pose 1: Wind-Relieving Pose (Pawanmuktasana) 

Wind-Relieving Yoga Pose (Pawanmuktasana)  helps stimulate the digestive system, relieve gas and bloating, and promote healthy digestion. It is a great pose for constipation relief.

8 Steps to practice this pose:

1. Lie flat on your back on a comfortable yoga mat.

2. Relax your body and bring your arms alongside your body, palms facing downwards.

3. Take a deep breath in.

4. As you exhale, bring your right knee towards your chest.

wind relieving pose

5. Clasp your hands around the right shin or knee, interlocking your fingers to secure the grip.

6. Keep your left leg extended on the mat or bent with the foot flat on the ground.

7. Inhale deeply, and as you exhale, gently pull your right knee closer to your chest, feeling a gentle stretch in your hip and lower back.

8. Hold this position for a few breaths, breathing deeply and allowing any tension or discomfort to release.

To release the pose, gently release your grip on the right leg, exhale as you lower your right leg back to the mat, and repeat the same steps on the left side.

Pose 2: Garland Pose (Malasana)

Garland Yoga Pose (Malasana) can provide relief from constipation as it helps stimulate digestion, relieve abdominal pressure, and improve bowel movement through gentle compression and activation of the abdominal muscles.

Garland Yoga Pose (Malasana) can provide relief from constipation as it helps stimulate digestion, relieve abdominal pressure, and improve bowel movement through gentle compression and activation of the abdominal muscles.

Step-by-step instructions to practice this pose:

1. Start by standing with your feet slightly wider than hip-width apart, toes pointing slightly outward.

2. As you exhale, bend your knees and lower your hips down toward the ground. Try to bring your heels closer to the floor, if possible. If your heels don’t touch the ground, you can place a folded blanket or yoga block under them for support.

3. Bring your palms together at your heart center, pressing your elbows gently against your inner thighs. Use your elbows to open your knees wider, creating space for your torso to fit comfortably between your thighs.

4. Lengthen your spine, keeping your back straight and your chest lifted. Engage your core muscles to support your posture.

5. Relax your shoulders and broaden your collarbones. Allow your shoulder blades to slide down your back, creating space and freedom in the upper body.

6. You can choose to stay in this position, or for a deeper stretch, you can extend your arms forward and place your palms on the floor in front of you. Keep your arms parallel to each other and your fingers spread wide for stability.

7. Find a steady and comfortable position, focusing on deep and relaxed breathing. Allow your body to relax into the pose, feeling the stretch in your hips and groin area.

8. Hold the pose for several breaths, aiming to stay in the pose for 30 seconds to a minute. To come out of the pose, press through your heels, engage your core muscles, and slowly rise back up to a standing position.

If you have any knee or hip injuries or discomfort, modify the pose by using props or adjusting the depth of your squat.

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

Half Lord of the Fishes Pose, also known as Ardha Matsyendrasana

Half Lord of the Fishes Pose, also known as Ardha Matsyendrasana, is a beneficial yoga pose for constipation relief as it stimulates the digestive system, massages the abdominal organs, and improves overall digestive function.

Here are the step-by-step instructions to practice this pose:

1. Start by sitting on the floor with your legs extended in front of you. Keep your spine tall and engage your core muscles.

2. Bend your right knee and place your right foot outside your left thigh, close to your left knee. Your right knee should be pointing toward the ceiling.

3. On an inhalation, lift your left arm straight up towards the ceiling, lengthening your spine.

4. As you exhale, twist your torso to the right, bringing your left elbow to the outside of your right knee. Use your left arm as leverage to deepen the twist, gently pressing against your knee.

5. Keep both sitting bones grounded on the floor and maintain an upright posture. Lengthen your spine with each inhalation and deepen the twist with each exhalation.

6. You can choose to keep your right hand behind you for support or wrap it around your back, reaching towards your left hip or holding onto your right thigh.

7. Direct your gaze over your right shoulder, looking back as far as is comfortable for your neck.

8. Hold the pose for 30 seconds to 1 minute, breathing deeply and maintaining the twist. Feel the gentle massage on your abdominal organs as you twist.

9. To release the pose, slowly unwind the twist on an exhalation, returning to the center. Extend both legs in front of you and repeat the pose on the opposite side.

Remember to practice Ardha Matsyendrasana with awareness and listen to your body’s limitations. If you have any spinal or hip injuries or discomfort, modify the pose by sitting on a folded blanket or using props for support.

 

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Pose 4: Seated Forward Bend (Paschimottanasana)

Seated Forward Bend (Paschimottanasana) is a beneficial yoga pose for constipation relief as it stimulates the abdominal organs, promotes digestion, and improves bowel movements.

Seated Forward Bend (Paschimottanasana) is a beneficial yoga pose as it stimulates the abdominal organs, promotes digestion, and improves bowel movements.

Here are the step-by-step instructions to practice this pose:

1. Begin by sitting on the floor with your legs extended in front of you. Keep your spine tall and engage your core muscles.

2. Take a deep breath in and lift your arms up towards the ceiling, lengthening your spine.

3. As you exhale, hinge forward at your hips, leading with your chest. Keep your back straight and avoid rounding your shoulders.

4. Continue folding forward as far as you comfortably can, aiming to bring your chest closer to your thighs. Reach your hands towards your feet or hold onto your shins, ankles, or toes. If you can’t reach your feet, you can use a strap or a folded towel around the soles of your feet for assistance.

5. Relax your neck and let your head hang naturally. Allow the weight of your upper body to gently pull you deeper into the stretch.

6. With each inhalation, lengthen your spine, creating space between each vertebra. With each exhalation, allow your body to relax and surrender deeper into the pose.

7. Feel the stretch along the back of your legs, the lengthening of your spine, and the release of tension in your lower back.

8. Hold the pose for 30 seconds to 1 minute, breathing deeply and finding a comfortable depth in the stretch. To come out of the pose, engage your core muscles, inhale as you slowly lift your torso back up, and return to a seated position.

Paschimottanasana, or Seated Forward Bend, stimulates the Manipura chakra, which regulates the digestive system and energy balance in the body. Regular practice of this pose activates the digestive fire, improves metabolism, and supports overall digestive health. Incorporating Paschimottanasana into your yoga routine can enhance your well-being by promoting a balanced and healthy digestive system.

Pose 5. Cat-Cow Pose (Bitilasana Marjariasana)

Cat-Cow Pose, also known as Bitilasana – Marjariasana, is a gentle flow between two poses. This  Cat-Cow is a  popular yoga pose for constipation relief, stimulates the digestive system, and massages the abdomen, relieving constipation and promoting healthy bowel movements.

Cat-Cow Pose, also known as Marjariasana, is a gentle flow between two poses. This  Cat-Cow stimulates the digestive system, and massages the abdomen, relieving constipation and promoting healthy bowel movements.

Step-by-step instructions to practice this pose:

1. Start on all fours with your hands beneath your shoulders and knees beneath your hips, maintaining a neutral spine.

2. Inhale deeply, allowing your belly to drop towards the floor as you gently lift your gaze and tailbone, arching your back. This is the Cow Pose.

3. As you exhale, round your spine towards the ceiling, tucking your chin to your chest and pulling your belly button towards your spine. This is the Cat Pose.

4. Continue flowing between the two poses, syncing your movements with your breath. Inhale for Cow Pose and exhale for Cat Pose.

5. Pay attention to the sensations in your spine as you move through the poses. Feel the stretch and extension in Cow Pose and the gentle compression and flexion in Cat Pose.

6. Maintain a steady and relaxed breath throughout the practice, allowing your breath to guide the movements.

7. Repeat this fluid motion for several rounds, gradually exploring the range of motion that feels comfortable for your body.

8. Focus on the sensation of your spine stretching and the gentle movement of each vertebra. This pose can help release tension and increase flexibility in the spine.

Cat-Cow Pose, also known as Marjariasana, aids in digestion by stretching and compressing the intestines, reducing bloating and promoting movement. This pose is beneficial for improving digestive health and relieving discomfort associated with indigestion.

Pose 6. Standing Forward Bend (Uttanasana)

Standing Forward Bend (Uttanasana) is an effective yoga pose for constipation relief as it stimulates the digestive system, encourages gentle compression of the abdomen, and promotes healthy bowel movements.

Standing Forward Bend (Uttanasana) is an effective yoga pose for constipation relief as it stimulates the digestive system, encourages gentle compression of the abdomen, and promotes healthy bowel movements.

Step-by-step instructions to practice this pose:

1. Begin by standing tall with your feet hip-width apart and arms resting by your sides.

2. On an inhalation, lengthen your spine and engage your core muscles.

3. As you exhale, slowly hinge forward at the hips, keeping your back straight and leading with your chest.

4. Allow your upper body to fold forward, reaching towards the floor or resting your hands on your shins, ankles, or the floor, depending on your flexibility. You can also use blocks for support if needed.

5. Relax your neck and shoulders, letting your head hang naturally.

6. Soften your knees if you feel any strain in your hamstrings, allowing for a gentle bend in the knees.

7. Take slow and deep breaths, feeling the stretch along the back of your legs and the release of tension in your lower back.

8. Hold the pose for 30 seconds to 1 minute, gradually deepening the stretch with each exhalation. To come out of the pose, engage your core, inhale as you slowly rise back up, and return to a standing position.

Standing Forward Bend can aid in reducing digestive ailments like constipation by enhancing the digestive process.

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Pose 7: Knees-to-Chest Pose (Supine Apanasana)

Another great pose of constipation relief as it stimulates the abdominal organs improves digestion, and promotes bowel movement.

 This pose stimulates the abdominal organs improves digestion, and promotes bowel movement.

Step-by-step instructions to practice this pose:

1. Start by lying on your back with your legs extended.

2. Take a deep breath in and as you exhale, bend your knees and bring them towards your chest.

3. Wrap your arms around your shins and interlace your fingers or hold onto opposite elbows, creating a gentle hug for your knees.

4. Relax your shoulders, lengthen your neck, and keep your head and upper back grounded on the mat.

5. Close your eyes and tune into your breath, taking slow and deep breaths as you relax into the pose.

6. With each inhalation, feel your belly rise and expand, gently massaging your internal organs.

7. As you exhale, allow your knees to draw closer to your chest, feeling a gentle stretch in your lower back and hips.

Hold the pose for several breaths or as long as feels comfortable, allowing your body to surrender and release any tension or tightness.

Knees-to-Chest Pose, also known as Supine Apanasana, helps reduce bloating, improve circulation, and rebalance energy.

8. Supine Spinal Twist (Supta Matsyendrasana)

Supine Spinal Twist stimulates the digestive system and promotes healthy bowel movements through gentle twisting and compression of the abdomen. The twisting and compression of the abdomen make it a restorative yoga pose for constipation relief.

Supine Spinal Twist stimulates the digestive system and promotes healthy bowel movements through gentle twisting and compression of the abdomen.

Step-by-step instructions to practice this pose:

1. Begin by lying on your back with your legs extended.

2. Bend your knees and draw them towards your chest.

3. Extend your arms out to the sides, forming a “T” shape with your body.

4. On an exhale, slowly lower both knees to the right side of your body, keeping them stacked on top of each other.

5. Turn your head to the left, gazing in the opposite direction of your knees.

6. Relax your shoulders and allow gravity to gently deepen the twist.

7. Hold the pose for several breaths, feeling a gentle stretch along the spine and in the lower back.

8. On an inhale, engage your core muscles and slowly bring your knees back to the center.

9. Repeat the twist on the opposite side, lowering your knees to the left and turning your head to the right.

10. Hold the pose for an equal amount of time on both sides, focusing on deep and relaxed breathing.

This pose stimulates the digestive system and can provide relief from constipation and other digestive issues.

Pose 9: Child’s Pose (Balasana)

Child’s Pose (Balasana) is another great yoga pose for constipation relief as it gently massages the abdominal organs, stimulates digestion, and promotes healthy bowel movements.

Child's Pose (Balasana) is another great yoga pose for DIGESTION as it gently massages the abdominal organs, stimulates digestion, and promotes healthy bowel movements.

Child’s Pose supports digestion as the torso rests on or between the thighs, providing a gentle compression that stimulates the digestive organs. With each breath, the expansion of the belly facilitates a soothing massage on the digestive system, aiding in digestion and relieving gas pain. Incorporating Child’s Pose into your practice can offer digestive support and bring a sense of comfort to the body.

Step-by-step instructions to practice this pose:

1. Begin by kneeling on the floor with your knees hip-width apart and your toes touching.

2. Sit back on your heels and slowly lower your torso between your thighs.

3. Exhale and fold forward, walking your hands forward or alongside your body, palms facing up.

4. Rest your forehead on the mat or a block, allowing your neck and shoulders to relax.

5. Keep your arms extended or bring them alongside your body, resting your hands on your feet or the floor.

6. Stay in this position for several breaths or as long as it feels comfortable, focusing on deep and relaxed breathing.

7. As you inhale, imagine lengthening your spine, and as you exhale, allow your body to sink deeper into the pose.

To release the pose, gently walk your hands back, sitting up and returning to a kneeling position.

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10. Bharadvaja’s Twist (Bharadvajasana)

Bharadvaja’s Twist is also an effective yoga pose for constipation relief as it stimulates digestion, massages the abdominal organs, and promotes healthy bowel movements.

Bharadvaja's Twist is also an effective yoga pose for constipation relief as it stimulates digestion, massages the abdominal organs, and promotes healthy bowel movements.

 Step-by-step instructions to practice this pose:

1. Begin by sitting on the floor with your legs extended in front of you.

2. Shift your weight onto your right buttock and bend your knees, bringing your feet to the left side of your hips.

3. Place your right foot outside your left thigh, near the knee.

Inhale and lengthen your spine, sitting tall.

4. As you exhale, twist your torso to the right, placing your left hand on your right knee or thigh for support.

5. Bring your right hand behind you, placing it on the floor or holding onto the left side of your chair or block.

6. Gently deepen the twist with each exhale, using your breath to guide you deeper into the pose.

7. Hold the pose for several breaths, feeling the gentle twist along your spine and the opening of your chest.

8. To release the pose, slowly unwind the twist, coming back to the center and extending your legs in front of you.

Bharadvaja’s Twist stimulates proper digestion by facilitating movement through the digestive tract, supporting peristalsis and overall digestive health.

These 10 yoga poses are beneficial for relieving constipation and promoting healthy digestion. Incorporate these poses into your yoga practice to support your digestive system and find relief from constipation.

Conclusion

Prioritizing digestive wellness and finding relief from constipation is essential for overall health and well-being. By incorporating yoga poses for constipation relief into your daily routine, along with adopting healthy habits such as a balanced diet and hydration, you can support a healthy digestive system.

We have the power to take charge of our digestive health and experience the benefits of yoga and holistic practices. Embrace the journey towards better digestive wellness and enjoy the positive impact it can have on your overall quality of life.

Also Read :

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