If you’re constipated, try these 8 yoga poses for quick relief

There’s a significant difference between just dealing with constipation and actively seeking relief.

The difference boils down to action.

Simply waiting for your body to sort itself out can be a painful and frustrating experience, especially when you’re not sure when it’s going to end.

Seeking relief, on the other hand, puts you in control, allowing you to try different methods until you find what works for you.

One such method is yoga.

Believe it or not, certain poses can actually help ease your discomfort and stimulate your digestive system.

And if you’re willing to give it a go, I have a list of 8 yoga poses that could provide quick relief from constipation.

1) Child’s Pose

You’ve probably heard of this one – it’s a classic in yoga routines worldwide.

The Child’s Pose, or Balasana, is a resting pose that can be beneficial for digestion.

It gently stretches your lower back and hips, encouraging movement in your digestive system.

This pose is particularly useful if you’re feeling bloated or cramped.

By allowing your abdomen to rest on your thighs, you’re applying gentle pressure that can help stimulate bowel movements.

It’s simple to do.

Start on your hands and knees, then sit back onto your heels while stretching your arms forward.

Rest your forehead on the floor and breathe deeply.

Yoga isn’t about ‘pushing through’ discomfort.

If any pose doesn’t feel right or doesn’t help, it’s okay to stop and try something else.

Yoga is about being in tune with your body and doing what feels good for you.

2) Wind-Relieving Pose

This one might sound a bit odd, but trust me, it’s a game changer.

The Wind-Relieving Pose, also known as Pavanamuktasana, is a pose specifically designed to alleviate digestive issues, including constipation.

I remember when I first started yoga, I was skeptical about this pose.

I mean, the name alone made me raise an eyebrow.

But I was struggling with digestive issues at the time, so I figured, why not give it a try?

You start by laying flat on your back, then you bring one knee up to your chest and hug it.

The idea is that by applying pressure to your abdomen, you can stimulate digestion and relieve bloating and gas.

And let me tell you – it worked like a charm for me.

After a few days of regularly doing this pose, I noticed a significant improvement in my digestion. It was a game-changer for me and it might just be the same for you.

3) Seated Forward Bend

Seated Forward Bend, or Paschimottanasana, is another yoga pose that can aid in relieving constipation.

This pose involves sitting on the floor with your legs stretched out in front of you, and bending at the hips to reach your toes.

By compressing your abdomen while in this pose, you’re essentially giving your digestive organs a bit of a massage, which can stimulate bowel movements and provide relief from constipation.

Interestingly, Paschimottanasana is one of the oldest known yoga poses.

It’s mentioned in the ancient Indian text, The Hatha Yoga Pradipika, which dates back to the 15th century.

So people have been using this pose for digestive health for centuries!

To perform this pose, sit on the floor with your legs straight out in front of you.

Then, bend at the hips to reach your toes.

If you can’t reach your toes, don’t worry – just go as far as you comfortably can.

The idea is to feel a gentle stretch, not to strain yourself.

4) Supine Twist

Next up, we have the Supine Twist or Supta Matsyendrasana.

This is another pose that can stimulate your digestive system and help alleviate constipation.

The Supine Twist involves lying on your back and bringing your knees into your chest.

You then drop your knees to one side and stretch your arms out to the sides.

This creates a twisting motion in your abdomen that can help to stimulate digestion and ease bloating.

To do this pose, lay flat on your back.

Bring your knees into your chest, then slowly drop them over to one side.

Extend your arms out to the sides and turn your head in the opposite direction of your knees.

Hold this pose for several breaths, feeling the gentle twist in your abdomen.

The Supine Twist is not just good for constipation, it’s also a great pose for releasing tension in the lower back.

So you might find that it provides relief from more than just digestive discomfort!

5) Squat Pose

The Squat Pose, or Malasana, might take a bit of getting used to, but it can be incredibly beneficial for those suffering from constipation.

This pose mimics the natural position for elimination, which can help to align the intestines in a way that promotes smoother bowel movements.

I know that constipation can be a frustrating, and sometimes painful, experience.

It’s not something anyone wants to deal with.

But sometimes, it’s these simple changes in our routine that can make a huge difference.

To get into this pose, stand with your feet hip-width apart and then lower your body into a squat.

Keep your heels on the ground if you can.

If not, you can roll up a yoga mat or towel and place it under your heels for support.

Place your hands together in a prayer position and gently press your elbows against your knees.

Hold this pose for several breaths, focusing on the gentle pressure in your abdomen.

You might just find that the Squat Pose is the key to easing your discomfort and fostering better digestive health.

6) Bridge Pose

The Bridge Pose, or Setu Bandhasana, is another yoga pose that can stimulate the digestive system and help alleviate constipation.

During a particularly stressful period in my life, I found myself dealing with chronic constipation.

It was during this time that I discovered the benefits of the Bridge Pose.

To do this pose, lie on your back with your knees bent and feet flat on the floor.

Your feet should be hip-width apart.

From here, press your feet and arms into the floor and lift your hips towards the ceiling.

This pose stretches the abdomen and stimulates the digestive organs, which can help to relieve constipation.

It’s also a great pose for reducing stress and anxiety, which are common contributors to digestive issues.

The Bridge Pose became a regular part of my yoga routine during that stressful time, and I noticed a significant improvement in my digestion.

It’s one of those poses that can help both your physical and mental well-being.

7) Reclining Hand-to-Big-Toe Pose

Let’s move on to the Reclining Hand-to-Big-Toe Pose, also known as Supta Padangusthasana.

This pose involves lying on your back and stretching one leg up towards the ceiling, while keeping the other leg flat on the floor.

It’s a gentle way to stretch your hamstrings and lower back, but it also provides a nice massage for your digestive organs.

To get into this pose, lie flat on your back with your legs extended out in front of you.

Then, bend one knee towards your chest and hold onto your big toe with the same-side hand.

If you can’t reach your toe comfortably, you can use a yoga strap or even a towel.

Slowly straighten your leg towards the ceiling, keeping your arm straight as well.

You should feel a gentle stretch along the back of your leg.

Hold this pose for several breaths, then repeat on the other side.

The Reclining Hand-to-Big-Toe Pose is not just good for constipation relief, it’s also great for improving flexibility and reducing lower back pain.

8) Extended Triangle Pose

Last but not least, we have the Extended Triangle Pose, or Trikonasana.

This pose provides a deep stretch for the entire body and can stimulate the digestive system.

When it comes to dealing with constipation, consistency is key.

Just like with any other health regimen, the benefits of yoga come with regular practice.

To do the Extended Triangle Pose, stand with your feet wide apart.

Turn your right foot out 90 degrees and your left foot in slightly.

Extend your arms out to the sides and bend at the hip, reaching your right hand towards your right foot.

Your left arm should be reaching towards the sky.

Turn your gaze towards your left hand and hold this pose for several breaths before switching sides.

Consistency in practicing these poses can make a huge difference when dealing with constipation.

It’s about listening to your body

The human body is a complex and fascinating system.

It communicates with us in a myriad of ways, but sometimes, we forget to listen.

When it comes to digestion, constipation can be a clear sign from your body that something needs to change.

It could be your diet, your hydration, your stress levels, or even the way you move.

These yoga poses we’ve explored offer a gentle, non-invasive way to stimulate your digestive system and potentially provide relief from constipation.

They’re about more than just exercise – they invite you to connect with your body and understand its needs.

And remember, every body is unique.

What works for one person may not work for another.

Yoga encourages us to explore and discover what feels good for our own bodies.

Tina Fey

Tina Fey

I've ridden the rails, gone off track and lost my train of thought. I'm writing for Yoga Group to try and find it again. Hope you enjoy the journey with me.

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