Yoga Poses For Constipation – 12 Effective Postures For An Easy Bowel Movement!
Yes, little things can hurt! No, I’m not talking about that ignored text or that over burnt toast! Sometimes, your tummy can upset you by making your bowel movement difficult and it hurts! If you have tried drinking hot water or eating fibre-rich foods to resolve the problem but haven’t tried yoga poses for constipation, there it is. That unnoticed cause of constipation – Lack of exercise!
Be all set to start a new version of your life because you are about to try yoga for constipation along with some natural remedies for making your bowel movement easier and put an end to the most annoying problem for now and forever!
12 Easy And Effective Yoga Poses For Constipation
Good news is that Yoga is not much time-consuming, and trust me, you will forget to look at the clock and the time spins fast while you are stretching, relaxing, and having a stress free time all for yourself!
But, you may need a proper commitment to not miss any of these yoga poses for constipation if you really desire for the best outcome. Try following natural tips alongside for quick results.
Do not practice any of these poses soon after you eat(except Vajrasana). There should be a minimum gap of 4-5 hours after your eating time to prevent any sort of side effects.
It is always better to practice Yoga on an empty stomach, early in the morning. If time does not permit, you can set aside your evening time for yoga(at least 3-4 hours after your meals) for the best result.
1. Start Your Day With Sun Salutations (Surya Namaskara)
Nothing can make your day perfect other than starting it with sun salutations because it enables you to have a “healthy me” time, particularly when you are performing the exercise sun-kissed.
This is because sun rays before 12 in the noon will help your body to make more amounts of Vitamin D.
How To Perform Surya Namaskara & What Is The Duration?
Surya namaskara is said to be performed in the form of cycles and each cycle comprises of 12 postures that have to be performed by stretching your body to your best possible extent. Each posture does not require you to stay for more than 2 seconds.
A good number of cycles you can accomplish at a single go is 12. But, if you cannot really reach 12 cycles, no worries. A minimum of 6-7 cycles will also do! Try increasing the number gradually each day to finally reach 12 cycles per day.
How Surya Namaskara Gives Constipation Relief?
- Surya namaskara helps in peristalsis, which is a better contraction and relaxation of muscles along the digestive tract. This helps in a much better digestion of food.
- The poses of Surya namaskara that require you to bend forward “padahastasana” and “parvathasana” help in relieving you from bloating and flatulence.
- Also, immense stretching enables a proper circulation of blood throughout your body (including the blood supply to your digestive organs).
Kapalabhathi, one of the powerful breathing exercises is the most commonly practised Yoga pose to burn the fat and attain a flat stomach but there are many other benefits of kapalabhathi that will help your stomach and skin.
Performing 5-10 minutes of kapalabhathi every day is enough to improve your digestive health and bring an instant glow to your skin.
This pranayama involves deep and forceful exhalations that pull the stomach inside followed by a minimal involuntary inhalation. The breathing is so intense; you may also sweat after performing the exercise for 15 minutes.
Since kapalabhathi includes an intense movement of the muscles present in the stomach, it is popularly known as one the most beneficial yoga poses for constipation.
How To Perform Kapalabhathi & What Is The Duration?
Start with deep and forceful exhalations such that your stomach is pulled inwards. (Each exhalation does not last for more than a second). Continue doing this for at least 5 minutes.
Feeling a slight pain in the abdomen is common while practising kapalabhathi but the pain persists only during the initial stages. So, you can start by practising kapalabhathi for 2-3 minutes initially and later increase the time to 5 minutes.
Some people even practice the exercise for half an hour. So, it depends on your consistency and calibre.
How Kapalabhathi Helps Constipation?
Kapalabhathi helps in improving the digestion because of the improved muscle contraction and relaxation that takes place in your stomach due to the intense breathing.
Setting aside 10-15 minutes of kapalabhathi without missing on it helps in weight loss and brings a flat stomach.
#Easy Tip For Constipation – For making the most out of yoga for constipation, you can drink a glass of warm water mixed with honey (2 tablespoons) and lemon (half slice) after performing kapalabhathi.
Avoid adding lemon and honey if you are suffering from acid reflux. Plain lukewarm water will do in the case.
3. Vajrasana Or The Diamond Pose
An easy and interesting fact about Vajrasana is that it should be practised after your meals (lunch or dinner) so that you enable a better blood circulation throughout your body, especially to your digestive organs.
Try to avoid sitting in the pose if you have recently undergone a knee surgery. Consulting your doctor would be appropriate to avoid complications.
How To Perform Diamond Pose & What Is The Duration?
Allocate 5-10 minutes of your time to sit in the pose as soon as you finish your meals. You can get into the pose twice a day after your meals time to see how easy your digestive process becomes.
How Vajrasana Helps Constipation?
Sitting in the pose reduces the blood flow to the lower half of your body. This, in turn, increases a proper blood flow to the digestive organs which makes your bowel movement quick and easy.
4. Pavanamukthasana Or Wind-Relieving Pose –One Of Most Effective Yoga Poses For Constipation
Pavanamukthasana is said to be so effective, it is also said to cure chronic constipation. People who do not have a bowel movement at least three times a week are said to be suffering from chronic constipation.
Practising the wind relieving pose on a daily basis (on an empty stomach, early in the morning) along with other yoga poses for constipation relief mentioned in the article may help in a gradual and permanent cure of chronic constipation.
How Pavanamukthasana Helps Constipation?
As the name “Wind-relieving pose” itself suggests, the pose helps in the elimination of excess gas from your alimentary canal which provides you with a relief from flatulence and bloating.
How To Perform Pavnamukthasana & What Is The Duration?
Bring your knees closer to your chest and try to remain in the pose for at least 2 minutes and repeat the exercise 4-5 times for the best result. Try drinking hot or lukewarm water after practising the pose so as to experience an easy digestion.
5. Mandookasan Or The Frog Pose
Mandookasan is especially known to treat stomach problems like belly fat, constipation, bloating along with irregular periods and menstrual cramps.
How To Perform Mandookasan & What Is The Duration?
Get into the pose and stay in the position for at least 30 seconds. Practising Mandookasan on an empty stomach in the morning(4-5 times) is the best way to make the most out of yoga for constipation relief.
How Mandookasan Helps Constipation?
Mandookasan is one of those yoga poses for constipation that applies a good pressure to the abdominal region so that a better digestive process takes place.
Practising the frog pose also relieves you from an excess intestinal gas which may otherwise make your belly look fat and swollen.
6. Balasana Or The Child Pose
One best Yoga pose that helps you relax by providing a calming effect to your nerves is Balasana. You will definitely enjoy your Yoga regime if you initiate it with Balasana.
This is probably the best poses of yoga to relieve constipation because it deals with both your mind and your body in order to treat constipation and gas.
How To Perform Balasana & What Is The Duration?
Try staying in the pose for as long as you can and just relax. An ideal time of 5 minutes is enough. (Try to not fall asleep while practising the pose).
How Balasana Helps Constipation?
Practising balasana majorly helps in stress relief which is one of the causes of constipation. Your nerves get subjected to an immense relaxation while staying in the pose.
At the same time, your abdominal region experiences a good massage which helps in the reduction of belly fat and expulsion of excess intestinal gases.
7. Bhujangasana Or The Cobra Pose
Bhujangasana is one of the 12 poses of Surya Namaskara that is associated with huge benefits such as a better circulation of blood throughout the body, a strong spine, relief from asthma attacks and relief from stress.
If you have experienced any spinal problem, try avoiding this pose since it has a huge impact on your spine. Nevertheless, it is safe to practice this most effective pose of Yoga for constipation and gas.
How To Perform Bhujangasana & What Is The Duration?
Make a deep inhalation simultaneously while raising the upper part of your body and remain in the position for as long as you can hold your breath. A minimum time period of 30-45 seconds is enough. Exhale slowly while getting back to the normal position.
Repeat this for at least 4-5 times.
How Bhujangasana Helps Constipation?
Practising Bhujangasana more often (4-5 times) in the morning helps in a better secretion of digestive juices in your stomach so that it speeds up the digestive process which enables an easy and fast bowel movement.
The pose has been included in the list of yoga poses for constipation as it stretches your abdominal area to enable a quick and better digestion.
8. Halasana Or The Plow Pose
It may be quite difficult for you to get into such an advanced pose at a single go. Avoid getting into the posture if you are suffering from spinal problems or any problems related to your back.
How To Perform Halasana & What Is The Duration?
While attempting to get into a perfect plow pose, try stretching your body to the maximum extent (only as much as your body permits). It is very rare to successfully get into the pose on day 1.
So, you can start by stretching your body and try to touch the floor with your legs. (Stretch your body as much as you can) and get back to the normal position gradually.
Try increasing the stretch gradually day after day until you finally attain the final posture. Stay in the position for 2-3 minutes and slowly get back to your normal position.
How Halasana Helps Constipation?
Practising halasana(the plow pose) helps in increasing the blood circulation throughout your body, more particularly to your pelvic region which boosts the digestive capacity.
The pose also helps in expulsion of unnecessary gases from the body.
9. Trikonasana Or The Extended Triangle Pose
You can practice trikonasana as a warm-up exercise before getting into the actual poses so that you give your body enough flexibility to practice other yoga poses meant for constipation relief.
Trikonasana also helps in relieving you from stress and anxiety which may also cause constipation even though you eat healthy foods and maintain a healthy lifestyle.
How To Perform Trikonasana & What Is The Duration?
Get into the triangle pose as it is shown in the figure and stay in this position for 2-3 minutes before getting back to normal position. Practice the pose 4-5 times for the best result. (Do not bend your knees while practising the pose).
How Trikonasana Helps Constipation?
Practising the pose helps you to get rid of the unwanted gas and increases your digestive capacity because it stimulates the process of digestion.
It is best to avoid practising the pose if you have an abnormal blood pressure (either high or low) or if you are suffering from any problems related to your spine.
10. Dhanurasana Or The Bow Pose
As the name suggests, you attain the shape of a bow and this brings in numerous external and internal changes in your body.
Your body becomes more flexible as you gradually practice the pose on a regular basis. The pose majorly helps in improving your kidney health and reproductive health and is also one of the most commonly practised yoga poses for constipation.
Your muscles become strong and slender which makes your body look fit and well-toned.
How To Perform Dhanurasana & What Is The Duration?
Get into the position of a bow (as shown in the figure) and grab your toe fingers. Pull them as much as you can and try to stay in the position for at least 15 seconds and get back to the normal position.
It may be hard for you initially. So, you can start with a minimum target of 5 seconds, increase it to 10 and later to 15 seconds.
Repeat doing this 3-4 times for the best result.
How Dhanurasana Helps Constipation?
Since the pose requires you to stretch the upper and lower parts of your body until you rest only your pelvic region on the floor, it helps in boosting your digestive capacity by enabling a strong blood supply to your digestive organs.
Try remaining in the bow pose for at least 60-90 seconds and repeat the pose 3-4 times in the morning.
11. Sarvangasana Or The Shoulderstand Pose
Sarvangasana is not only one of the best yoga asanas for constipation but it also helps in relieving older women from the symptoms of menopause, relieves asthma and sinus symptoms, relieves stress and improves the overall metabolism of the body.
Avoid getting into the pose if you are suffering from a high blood pressure, have spinal problems, headache or a diarrhoea.
How To Perform Sarvangasana & What Is The Duration?
Start slowly by raising your legs upwards and place your hands on your wrist for attaining a good balance. Stay in the position for 30 seconds to 1 minute and get back to normal position. As you keep on practising, you will be able to maintain the balance and remain consistent in the position for at least 2-3 minutes.
Practice the pose at least 3-4 times
How Sarvangasana Helps Constipation?
As you get into the pose with your legs extended upwards supported by your palms (Your palms carrying the weight of your body), a proper blood circulation occurs throughout your body, including much blood supply to your abdominal region.
Ensure that you practice the pose early in the morning on an empty stomach to avoid any complications.
12. Paschimotthasana Or The Seated Forward Bend
Paschimmothasana or the seated forward bend must be avoided if you are suffering from any kind of spinal problems. The pose helps in stretching your dorsal side intensely which is why it also is known by the name intense dorsal stretch.
Good news is that the pose also helps people suffering from diabetes and blood pressure problems.
Practice the pose 4-5 times in the morning (remaining in the position for at least 2 minutes) for utilizing this pose of yoga for constipation and gas.
How To Perform Paschimotthasana & What Is The Duration?
It may be initially difficult for you to bring your forehead closer towards your feet but as you gain the flexibility, you may be able to touch your feet with your forehead as shown in the figure. Bend forward as much as you can and remain in the position for 30 seconds.
Increase the time gradually to 1 minute and practice the pose 3-4 times for achieving the best result.
How Paschimotthasana Helps Constipation?
Much pressure is put on your abdominal region as you practice paschimotthasana which later helps in a smooth and easy bowel movement which makes it one of the best postures of yoga to relieve constipation.
The pose increases digestive capacity and also bursts your stress levels both of which are essential for treating constipation.