Yoga for Constipation: Top 10 Yoga Poses to Relieve Constipation

Are you suffering from constipation and looking for the best ways to keep this at bay? 

Yoga can be a great help to treat constipation. Usually, people take medication to relieve constipation, but alternative therapies like yoga can prove to be an effective method to alleviate the issue. As per a 2015 study, yoga was able to establish itself as a cost-effective therapy for people with Irritable Bowel Syndrome and have symptoms like constipation and diarrhoea.

Keep reading to know the best yoga poses to relieve constipation.

This piece talks about the best yoga poses to relieve constipation, so start unearthing!

1. Mayurasana or Peacock Pose

First on the list of yoga poses for relieving constipation comes Mayurasana. This peacock pose acts as a great way to resolve digestion issues, blockage and constipation. Mayurasana not only improves digestion but also increases intra-abdominal pressure, decreases liver and spleen enlargements and tears down the effects of unwholesome food. Regarded as a higher level of asana, Mayurasana is best for trained practitioners, not first-time learners.

2. Vajrasana or Adamant Pose

Vajrasana is one of the easiest yoga asanas for relieving constipation and curing indigestion. Vajrasana helps improve blood circulation in the abdominal area. Most importantly, this pose can treat various conditions like chronic constipation, digestive issues, and stomach disorders. In addition, this asana can enhance flexibility in the lower limbs and strengthen digestive tracts and organs.

3. Halasana or Plough Pose

Halasana is one of the classic yoga exercises for curing constipation which helps to strengthen back muscles, stimulate abdominal viscera, organs, and improve digestion. Apart from stimulating digestion, Halasana helps prevent and alleviate tightness in the back, shoulder and neck, increase flexibility and joint mobility.

4. Pranayama IV

Pranayam IV is essentially a breathing exercise that involves abdominal muscles and belly movement and is known to improve the digestive system. Individuals suffering from constipation can practice this asana by lying on their back, bending knees, keeping hips close to feet and putting one hand lightly on the naval. Pranayam IV helps cure health issues like acidity, stomach disorders and shedding extra belly fat. Improve your bowel movement with Pranayam IV, the best yoga pose for relieving constipation.

5. Paschimottanasana or Forward Bending Pose

One of the basic yoga mudras for relieving constipation, Paschimottanasana, treats digestive disorders and constipation. When individuals practice this forward bending pose, the pressure within the abdominal cavity thoroughly rubs the abdominal viscera, which in turn eases symptoms associated with weak digestion and constipation. This pose is effective in strengthening back muscles, abdominal regions and detoxification. You can practise Paschimottanasana, one of the best yoga poses for relieving constipation, to ensure smooth bowel movements.

6. Pavanamuktasana or Wind-Relieving Pose

As the name suggests, Pavanamuktasana or Wind-Relieving Pose is one of the effective yogas to relieve constipation and ease gas discomfort. The posture of the wind-relieving pose helps in passing gas from the digestive system and provides relief for those suffering from chronic constipation and poor liver health function.

7. Bhujangasana or Cobra Pose

Bhujangasana is the seventh pose of Surya namaskar (sun salutation), which demands practitioners to lie down on their stomachs. Bhujangasana or Cobra pose is one of the best yoga positions for relieving constipation and helps in treating digestive issues, strengthening abdominal muscles and clearing the digestive tract.

8. Ardha Matsyendra Asana or Half Fish/Twist Pose

Regarded as one of the best yoga poses for curing constipation, Ardha Matsyendra Asana massages abdominal organs and regulates digestive juices secretion. Ardha Matsyendra Asana improves bowel movement, eases abdominal muscles hence ensuring relief from constipation.

9. Shalabhasana or Locust Pose

As the name suggests, the final position of Shalabhasana or locust pose assumes the posture of locust or grasshopper and intends to build a body with robust movement quality of locust. This asana can help to treat constipation. Locust posture massages abdominal organs and enhances the digestive system, thus treating constipation effectively.

10. Balasana or Child’s Pose

Balasana is certainly one of the best yoga exercises for relieving constipation. Balasana contracts organs, increases blood flow and helps in bowel movement.

Apart from these, there are Dhanurasana or Bow Pose, Baddha Konasana or Butterfly Pose, which can help to treat constipation.

Everyone can practice yoga. However, certain medical conditions can prevent individuals from doing yoga. So, let’s focus on individuals who should avoid yoga.

Yoga can be a great alternative for medication and effectively treat constipation. The twisting poses, forward bend, inversions help to massage digestive organs, improve blood flow and oxygen circulation and stimulate stool to pass through the system. If individuals practice yoga regularly, they can assuredly experience healthy bowel movements.

In addition, yoga can help to handle stress which is highly related to one’s digestive system. Individuals suffering from stress may tense their muscles which can ultimately make constipation worse. Since the brain becomes highly alert at times of stress, it can upset the belly even more. Here, practising yoga can relieve stress thus constipation.

Yoga is beneficial for almost all kinds of health issues and everyone. However, certain individuals must not practice yoga poses for relieving constipation.

For instance, pregnant women, individuals suffering from ulcers, heart issues or abdominal injuries must not practice Bhujangasana. On the other hand, Ardha Matsyendra Asana must not be practised during menstruation, pregnancy or while having heart and spinal diseases.

Further, individuals must not practice yogas like Paschimottanasana during pregnancy or while having slipped disc, asthma.