Yoga for Constipation: How Gentle Poses Can Help Relieve Digestive Discomfort

For fast results here is what I do...

While seated make both hands into fists.

Next put the fists below the belly button, one right on top of the other and bend forward. This helps move the constipated matter down the intestine. 

Constipation is a common digestive issue that many people experience at some point in their lives. It can lead to discomfort, bloating, and frustration, but fortunately, there are natural ways to help relieve this condition. One effective method is practicing yoga. Not only can yoga help reduce stress, which is often a contributing factor to constipation, but certain yoga poses can also directly stimulate the digestive system and promote regular bowel movements.

In this blog post, we’ll explore how yoga can help with constipation, the benefits of incorporating yoga into your routine, and specific yoga poses that target digestion and alleviate constipation.

1. How Yoga Helps with Constipation

Yoga can support digestive health in several ways:

A. Relieves Stress

Stress is a common cause of constipation because it can disrupt the natural rhythm of digestion. Yoga’s focus on breathing exercises (pranayama) and mindfulness helps calm the nervous system, reducing stress and promoting a healthy gut.

B. Stimulates the Digestive System

Certain yoga poses stimulate the abdominal organs and improve blood circulation to the digestive tract. By increasing the flow of oxygen and nutrients to these areas, yoga helps the body perform its natural processes more efficiently, including digestion and elimination.

C. Improves Gut Health

Yoga promotes overall health by improving circulation, breathing, and muscle tone, all of which play a role in supporting a healthy gut. Poses that twist, bend, and compress the abdomen can help massage the intestines, encouraging the movement of waste through the colon.

D. Encourages Healthy Bowel Movements

Yoga helps activate the parasympathetic nervous system, which is responsible for the “rest and digest” response. This encourages the body to relax and focus on digestion, helping to move food through the intestines more efficiently.

2. Best Yoga Poses for Constipation Relief

Certain yoga poses are particularly effective in stimulating the digestive system and promoting bowel movements. Here are some key poses to incorporate into your practice:

A. Wind-Relieving Pose (Pavanmuktasana)

How it helps: This pose targets the abdominal area and is especially effective for relieving bloating and gas. It gently massages the intestines, helping to stimulate digestion and relieve constipation.

How to do it:

1. Lie on your back with your legs extended.

2. Bring your right knee toward your chest and hold it with both hands.

3. As you inhale, keep your left leg straight and your back flat on the mat.

4. Exhale and press your right knee gently toward your chest, creating a slight compression in the abdomen.

5. Hold for 15-30 seconds and then switch sides.

B. Downward-Facing Dog (Adho Mukha Svanasana)

How it helps: This popular pose not only strengthens the entire body but also helps stretch and lengthen the spine, which can improve circulation to the digestive organs and relieve bloating.

How to do it:

1. Start in a tabletop position with your wrists under your shoulders and knees under your hips.

2. Tuck your toes and lift your hips toward the ceiling, creating an inverted “V” shape with your body.

3. Press your hands firmly into the mat and lengthen your spine.

4. Hold for 30 seconds to 1 minute, breathing deeply and relaxing into the stretch.

C. Cat-Cow Pose (Marjaryasana-Bitilasana)

How it helps: The gentle undulating movement between Cat and Cow pose stimulates the digestive system and helps improve the flow of energy throughout the body. It’s particularly good for relieving tension in the abdomen and easing constipation.

How to do it:

1. Start in a tabletop position with your wrists under your shoulders and knees under your hips.

2. As you inhale, drop your belly toward the mat (Cow Pose) and lift your head and tailbone toward the sky.

3. As you exhale, round your back (Cat Pose) and tuck your chin toward your chest.

4. Repeat for 5-10 breaths, moving fluidly between the two poses.

D. Seated Forward Fold (Paschimottanasana)

How it helps: This calming forward bend compresses the abdominal area and stretches the hamstrings. It helps stimulate digestion and improve bowel movements by putting gentle pressure on the stomach and intestines.

How to do it:

1. Sit on the mat with your legs extended straight in front of you.

2. Inhale to lengthen your spine and exhale to fold forward from your hips, reaching for your feet or shins.

3. Keep your back straight as you fold, and focus on drawing your belly toward your thighs.

4. Hold for 30 seconds to 1 minute, breathing deeply and relaxing into the stretch.

E. Twisted Chair Pose (Parivrtta Utkatasana)

How it helps: This twisting pose is excellent for stimulating digestion and promoting bowel movements. The twist massages the abdominal organs, helping to move waste through the intestines.

How to do it:

1. Begin standing with your feet together and your arms extended overhead.

2. Bend your knees and lower your hips as if you are sitting in a chair (Chair Pose).

3. Bring your palms together in front of your chest and twist your torso to the right, bringing your left elbow to the outside of your right knee.

4. Hold for 5-10 breaths, then repeat on the other side.

F. Child’s Pose (Balasana)

How it helps: Child’s Pose is a gentle resting posture that helps relieve stress and promotes relaxation. It’s a great pose to practice at the end of your yoga session to calm the mind and improve digestion.

How to do it:

1. Start in a kneeling position with your big toes touching and knees spread wide.

2. Sit back onto your heels and then fold forward, bringing your forehead to the mat.

3. Extend your arms forward or rest them by your sides, palms facing up.

4. Hold for 1-2 minutes, breathing deeply and allowing your body to relax.

3. Other Yoga Practices to Support Digestion

In addition to specific poses, there are other ways to incorporate yoga into your routine to support digestion:

• Breathing Exercises (Pranayama): Techniques like Kapalbhati (breath of fire) and Anulom Vilom (alternate nostril breathing) can help stimulate the digestive system and relieve stress, both of which are beneficial for relieving constipation.

• Mindful Eating: Yoga encourages mindful eating, which means eating slowly and paying attention to the texture, taste, and aroma of your food. This practice can improve digestion and prevent overeating, which may contribute to constipation.

• Gentle Yoga Flows: Gentle, slow-paced yoga flows can help massage the abdominal organs and stimulate peristalsis (the wave-like contractions that move food through the digestive tract).

4. Additional Tips for Preventing and Relieving Constipation

While yoga can be highly effective for relieving constipation, it’s also important to take a holistic approach to digestive health. Here are some additional tips:

• Stay hydrated: Drinking plenty of water helps keep the digestive system functioning smoothly.

• Eat fiber-rich foods: A diet high in fiber from fruits, vegetables, and whole grains can prevent constipation and support healthy bowel movements.

• Regular exercise: In addition to yoga, regular physical activity promotes healthy digestion by stimulating the muscles in the intestines.

5. Conclusion: Use Yoga to Improve Digestion and Relieve Constipation

Yoga is a wonderful, natural remedy for constipation, as it helps stimulate the digestive system, reduce stress, and promote overall well-being. By incorporating the specific yoga poses mentioned above into your routine, you can enjoy the benefits of a healthier digestive system, reduced bloating, and more regular bowel movements.

Start practicing these poses today, and don’t forget to hydrate, eat a balanced diet, and listen to your body for the best results. Yoga can be a great way to take charge of your digestive health and relieve discomfort, naturally and holistically.