Yoga for Constipation

Constipation is a very common digestive problem. Unhealthy eating, lack of fiber, fluids and physical activity are some of the common causes of constipation. It can also be caused due to some medical conditions or the intake of certain medicines. Medications can definitely help relieve the symptoms and pain associated with constipation, but alternative therapies like yoga may also help to ease the pain and discomfort. A study conducted in 2017 found that yoga may help to reduce gastrointestinal symptoms like constipation and diarrhoea in people with irritable bowel syndrome (IBS). Researches also mentioned that practicing yoga might manipulate the digestive tract of a person, which in turn may help to relieve constipation by pushing the digestive tract to pass stools. In this blog, we will read about five yoga poses which will help to prevent and get rid of constipation. Some of the poses can be challenging, especially for beginners, and hence it is recommended that they should be performed under the supervision of a trained yoga teacher.

5 Yoga Poses to Relieve Constipation

Here are the 5 yoga poses that may help to alleviate constipation.

  1. Wind-Relieving Pose: Wind-relieving yoga pose, also known as Pawanmuktasana, is a beginner-friendly and simple yoga pose. This pose may help to reduce the gas associated with constipation. It is also a very good yoga asana for digestive problems like dyspepsia, acid reflux, etc.
    To perform this pose:

    • Lie on a yoga mat on the back with the knees pulled up, hugging the chest.
    • Place the hands on or around the shins.
    • Tuck the chin in and gently press the back on the floor, gently pulling the knees toward the chest.
    • Hold the pose for a few breaths, then release slowly.
    • Alternately, extend one leg straight outward.
    • Hold this position for a few seconds and then switch your leg.

  2. Child’s Pose: Child’s pose, or Balasana, is a non-twisting yoga pose that is effective in relieving constipation. This asana helps to massage the internal organs of the body (especially the abdominal area) and thus results in better movement of things in the digestive tract.
    To perform this pose:

    • Kneel on your yoga mat, with the knees spread a little more than hip distance.
    • Keep your feet curled beneath yourself, big toes touching each other.
    • Lean forward while you inhale and stretch the fingertips of both your hands until your forehead touches the yoga mat.
    • Keep on inhaling and exhaling while holding this position for a few seconds or minutes.
    • Release slowly.

  3. Matsyasana Twist: This seated twisting yoga pose simulates the organs of the digestive system and assists in detoxification. The Matsyasana twist pose may help to relieve constipation by relaxing and preparing the muscles involved in bowel movements.
    To perform this pose:

    • Begin in a seated position on a yoga mat.
    • Bend your left leg and place your left foot on the ground over your right knee.
    • Now bend your right knee and tuck your right foot near your butt.
    • Place your right elbow near your left knee and twist your body, looking over your left shoulder.
    • Hold for a few seconds, and then slowly switch sides.

  4. Crescent Twist: Crescent twist or Parivrtta Anjaneyasana involves a more substantial twist than asanas involving seated or supine twist. While performing this yoga pose, the organs in the abdominal and pelvis area are activated and stimulated, thus helping in the processes involved in digestion and also helping to alleviate constipation.
    To perform this pose:

    • Lunge forward with the right leg bent and the left leg straight at the back.
    • Place the hands into a prayer position and slowly bend the upper body toward the right knee, leading with the left shoulder.
    • Hold the pose for a few breaths, then return to standing and start again with the opposite leg.

  5. Supine Twist: This calming pose is one of Weiss’ favourite for constipation. She says it’s a gentle twist that helps expel waste, move food, and increases blood flow to your gut. The supine spinal twist may also help a person alleviate constipation.
    To perform this twist:

    • Lie flat on the back.
    • Bring the arms out to the side in a T-position with palms down.
    • Bend one leg at the knee.
    • While keeping the shoulders flat, gently let the bent leg drop over the other leg.
    • Hold the pose for a few breaths, then repeat on the opposite side.

The Benefits of Yoga

Yoga is an ancient practice which is more than stretching and relaxing. This ancient technique has a wide range of health benefits from head to toe, including the very important gut. Yoga helps to alleviate constipation in two ways:

  1. By Helping to Manage Stress: Regular practice of yoga is known to improve the functioning of the digestive system. As per studies, people face constipation problems when they are more stressed. Meditation and breathing techniques can stimulate the movements in the digestive system, thus helping in solving constipation issues.

  2. By Massaging the Digestive System: The twisting poses, inversions, and forward abdominal folds involved in various yoga asanas have great benefits on the digestive system. These poses massage the organs of the digestive system, increase the flow of blood and oxygen to these organs, help in peristalsis, and stimulate the movement of stools. Regular practice of the above-mentioned and other yoga asanas can help to regularize bowel movements and prevent constipation.

A peaceful mind is directly proportional to a healthy digestive system, so in addition to practicing yoga, try to breathe deeply and relax your mind. It is always recommended that yoga should be practiced in the presence of a trained yoga instructor. But remember, if physical activity, dietary changes, and yoga do not help, or if you notice blood while passing stool, please consult your doctor immediately. Remove your mats and give it a try!