Table of Contents
Introduction
Asanas for constipation is one of the most common digestive issues faced by many people. It is characterized by infrequent bowel movements, difficulty passing stool, and a general feeling of bloating and discomfort.
Several factors contribute to constipation, including a poor diet, lack of physical activity, dehydration, stress, and even certain medications.
While over-the-counter medications can provide temporary relief, they often come with side effects and do not address the root cause of the issue.
Yoga has been a well-known and highly effective management of many health issues, including constipation. Specific constipation yoga asanas help in natural and holistic ways stimulate the digestive system and reduce the discomfort.
Yogas can manage bowel movements because it improves blood circulation, provides relaxation, and strengthens the muscles that facilitate digestion.
This blog will look into 10 of the best constipation yoga asanas that can help you manage and alleviate constipation naturally, offering long-term relief and improved digestive health.
How Yoga Helps with Constipation
After this general talk, let’s go on to specific asanas. It is first crucial to understand how yoga works with constipation.
Yoga asanas are the physical postures that provide strength, flexibility, and balance. Many of the yoga poses focus directly on the abdominal region, where the organs get massaged and energy flows; they help stimulate peristalsis or rhythmic contractions that move both food and waste through the digestive tract.
The practice of yoga also eases stress and anxiety, which have a severe impact on digestive health. Stress is a major factor in several conditions, including constipation.
Controlled breathing, or pranayama, and mindfulness through yoga calm the body and mind, reducing the physiological effects of stress caused by nervous states.
In addition, constipation yoga asanas improve blood flow to the digestive organs, promoting regulated production of digestive enzymes and ensuring that the digestive system functions at its best.
Regular practice of yoga has shown significant enhancement in general gastrointestinal health, prevention of constipation, and quality of bowel movements.
10 Best Asanas for Constipation
Now, let us discuss the yoga asanas through which constipation can be kept at bay effectively and relief gained from constipation.
a. Pawanmuktasana (Wind-Relieving Pose)
Pawanmuktasana is one of the most commonly used constipation yoga asanas. It is known as the Wind-Relieving Pose because it directly works on the abdominal region and releases the trapped gas inside.
This asana softly compresses the abdomen, which stimulates the intestines to move waste material more efficiently.
This pose helps stimulate digestion by improving blood flow to the digestive organs and helps remove excess gas that causes bloating and discomfort.
Steps to Practice Pawanmuktasana:
Lie on your back and extend both your legs
Bend your knees towards the chest and hugging the knees in the hands, Inhaling while exhaling bring the forehead toward the knees.
Remain in that position for several breaths. Relax
Benefit
Reduces bloating and constipation.
It helps digestion and promotes intestinal movement.
Solves the entrapped gas in the abdominal cavity that can reduce pain.
b. Ardha Matsyendrasana (Half Lord of the Fishes Pose)
Ardha Matsyendrasana is a seated spinal twist that massages the digestive organs in a very gentle manner. It compresses and expands the intestines through the twisting motion to ensure the passage of waste and enhanced digestion.
As one of the yoga asanas to cure constipation, this one is most helpful in improving peristalsis and stimulating the energy flow to the digestive system to ease constipation.
Steps to do Ardha Matsyendrasana:
Sit on the floor with your legs stretched straight out before you.
Bend your right knee and bring your right foot across your left thigh, to the outside.
Twist your torso to the right and bring your left elbow across your right knee.
Hold for a few breaths and release, repeating on the other side.
Benefits:
Activates the digestive organs.
Lowers constipation and indigestion.
Stretches the spine and corrects the posture.
c. Malasana (Garland Pose)
Malasana, or Garland Pose, is a deep squat that stretches the groin, hips, and lower back while stimulating the digestive system. This asana for constipation encourages the proper alignment of the pelvis, which will ease the process of eliminating waste from the body. The squatting position helps open up the pelvic area and encourages the intestines to work efficiently and thus promote regular bowel movements.
Steps to Do Malasana:
Stand with your feet approximately hip-width apart.
Slowly squat down, keeping your hips as close to the ground as possible.
Place your palms together in front of your chest and keep your elbows on the inside of your knees.
Hold for 30 seconds, then slowly release.
Benefits:
Improves digestion by opening the pelvic area.
Relieves constipation and bloating.
Strengthens the legs and enhances flexibility.
d. Vajrasana (Thunderbolt Pose)
Vajrasana, or Thunderbolt Pose, is unique because it can be practiced immediately after eating to aid digestion. This constipation yoga asana improves digestion by stimulating the flow of energy to the stomach and intestines. It helps reduce discomfort caused by indigestion, bloating, and constipation.
Steps to Perform Vajrasana:
Sit on your knees with your thighs touching each other and your feet flat on the floor.
Place your palms on your knees, and sit up straight, with your back straight.
Focus on your breath and maintain this posture for a few minutes.
Benefits:
Improves digestion and relieves constipation.
Can be done after meals to enhance digestive efficiency.
Calms the nervous system and brings mental clarity.
e. Balasana (Child’s Pose)
A great calming restorative post is Balasana, Child’s Pose; it helps your body relax. With practice, this one stimulates the digestion organs, enabling one to digested food as expected and giving relief from constipation. Its application can calm down abdominal unrest along with bloated feeling by little stretch of lower back and abdomen areas.
How to do Balasana:
Put yourself on palms and knees but knees are relatively apart.
Sit on your heels and stretch your arms forward on the mat.
Let your forehead touch the ground, and rest there for a few breaths.
Benefits:
Relieves discomfort in the abdominal region and facilitates digestion.
It calms the mind and relieves stress.
It stretches the back and hips.
f. Bhujangasana (Cobra Pose)
Cobra Pose, or Bhujangasana, is a mild backbend which allows for opening up of the chest and the abdomen. This constipation yoga asana can stimulate the digestive system by improving the flow of energy in the body. It can also ease tension in the abdominal muscles, hence helping with digestion.
How to Do Bhujangasana:
Lie on your stomach with your legs extended behind you.
Place your palms flat on the ground, just under your shoulders.
Inhale and gently lift your chest off the floor, using your back muscles to support the movement.
Hold for a few breaths, then lower back down.
Benefits:
Stimulates the abdominal organs, improving digestion.
Relieves constipation and bloating.
Strengthens the back and opens the chest.
g. Uttanasana (Standing Forward Bend)
Uttanasana, or Standing Forward Bend, is a forward bend which promotes blood circulation to the abdominal area. This constipation yoga asana stimulates the digestive organs and relaxes the lower back and abdominal areas, contributing to digestive unease and constipation.
How to Do Uttanasana
Stand with your feet hip-width apart.
Inhale and extend your spine.
Exhale and bend forward, lowering your head to your knees.
Hold for some breaths and then slowly let go.
Benefits:
Boosts digestion and eliminates constipation.
Flexibility increases in the hamstring and lower back.
Relaxation and calms the mind from stress.
h. Supta Matsyendrasana or Reclining Spinal Twist
Supta Matsyendrasana or Reclining Spinal Twist is a soothing twist that massages the internal organs of the abdomen and triggers the digestive system. This asana of constipation yoga supports digestion by letting the intestines contract and empty the waste matter properly.
Steps to Practice Supta Matsyendrasana:
Lie down on your back with your arms stretched out on the sides.
Bend your knees and draw them towards your chest.
Lower your knees on one side without lifting your shoulders off the floor.
Hold for a few breaths and repeat on the other side.
Benefits:
Stimulates the digestive system and treats constipation.
Relieves lower back and abdominal tension.
Stretches the spine and keeps the posture good.
i. Dhanurasana (Bow Pose)
This highly advanced back bend, also named Bow Pose is supposed to provoke the abdominal organs and work beneficial on digesting issues, since constipation yoga asanas are not helpful for anything than in stimulating intestinal functioning, that keeps waste products along the digestive route moving easily down the alimentary canal.
Method of doing dhanurasana :
Lie down face downwards and limbs extended. Extend your legs ahead, fold those knees up over your thighs or knees and seize your ankles behind.
Inhale; lift chest and thighs, bringing your entire torso into a bow shape.
Hold for some breaths then open.
Benefits:
Excites the digestive organs and aids to overcome constipation.
Enhances flexibility and builds strength in the back.
Spreads the chest, stretching abdominal muscles.
j. Setu Bandhasana (Bridge Pose)
Setu Bandhasana, or Bridge Pose, is a backbend that helps stimulate the abdominal organs and improve digestion. This constipation yoga asana helps relieve bloating, constipation, and indigestion by opening up the chest and compressing the abdomen, stimulating the digestive process.
Steps to Perform Setu Bandhasana:
Lie on your back with your knees bent and feet flat on the floor.
Press your feet into the floor and lift your hips toward the ceiling.
Clasp your hands under your back and lift your chest.
Hold for a few breaths, and then slowly lower down.
Benefits:
Digestive organs are stimulated, and this exercise relieves constipation.
Strengthens your legs, back, and core.
Relieves tension and stress in the body.
Tips to Practice Yoga for Constipation
There are certain tips that need to be adhered to while practicing constipation yoga asanas so as to maximize their effectiveness. First, always practice yoga on an empty stomach or after at least two hours following a meal.
Consistency is key—try to incorporate these asanas into your daily routine to experience the best results. Additionally, remember to focus on deep breathing throughout your practice. This will help relax your digestive system and allow for a smoother flow of energy through your body.
Conclusion
The practice of yoga is holistic in nature, which helps with constipation in the short run as well as in the long run. Constipation yoga asanas are a combination of exercises that work by stimulating the digestive system, improving blood circulation, reducing stress, and improving overall gastrointestinal health.
These 10 asanas can be used in your daily routine to naturally treat constipation, reduce bloating, and improve digestive function. Consistent practice will improve digestion, energy, and general well-being.