Constipation is something most people deal with at some point. It can make you feel sluggish, full, and uncomfortable. health experts again highlighted yoga as a natural way to ease this issue. You don’t need medicine right away. Sometimes, all you need is gentle movement and a little time on your mat.
In this blog, we’ll look at six yoga poses that can help you get relief from constipation. These poses improve digestion, relax the belly, and support bowel movement. Let’s understand how and why they work.
Why Yoga Helps With Constipation
Constipation often happens when food moves slowly through the digestive tract. It can be caused by stress, poor diet, or sitting too long. Yoga helps by:
- Stimulating your intestines
- Massaging your stomach area
- Improving blood flow
- Relaxing the nervous system
These things make it easier for your body to let go and get moving again.
Let’s dive into the poses.
1. Wind-Relieving Pose (Pawanmuktasana)
This pose is a go-to for digestion problems. It presses your thighs into your stomach, which helps to move things inside.
How to do it:
- Lie flat on your back.
- Bring your right knee to your chest.
- Hug it tight using both hands.
- Keep your left leg stretched out.
- Hold for 30 seconds. Breathe deeply.
- Switch legs.
- Then hug both knees to your chest for another 30 seconds.
Tip: Gently rock side to side for more pressure and relief.
2. Garland Pose (Malasana)
This deep squat is great for opening your hips and relaxing the belly. It also helps stretch your lower back.
How to do it:
- Stand with your feet wider than your hips.
- Bend your knees and come into a squat.
- Keep your feet flat on the ground.
- Join your palms together in front of your chest.
- Use your elbows to gently press your knees out.
- Hold for 1 minute.
Tip: Place a rolled towel under your heels if they don’t touch the floor.
3. Cat-Cow Pose (Marjaryasana-Bitilasana)
This pose moves your spine and belly in a slow flow. It improves blood flow to your digestive organs.
How to do it:
- Get on all fours. Hands under shoulders, knees under hips.
- Inhale. Drop your belly, lift your head and tailbone (Cow).
- Exhale. Arch your back, tuck your chin and pelvis (Cat).
- Repeat for 1–2 minutes with steady breathing.
Tip: Let your stomach move freely with your breath.
4. Seated Forward Fold (Paschimottanasana)
This pose stretches your entire back body and presses gently into your belly. It can help move things along.
How to do it:
- Sit on the floor with your legs straight in front.
- Inhale, reach arms overhead.
- Exhale, bend forward from your hips.
- Try to grab your feet or ankles.
- Hold for 1 minute and breathe slowly.
Tip: Keep your spine long. Don’t round your back too much.
5. Supine Twist (Supta Matsyendrasana)
Twists help massage your organs and encourage digestion. They also relax the lower back and nervous system.
How to do it:
- Lie on your back.
- Hug your right knee to your chest.
- Cross it over to the left side of your body.
- Stretch your right arm out to the side.
- Look toward your right hand.
- Hold for 1 minute. Then switch sides.
Tip: Try to keep both shoulders flat on the floor.
6. Child’s Pose (Balasana)
This pose calms your whole body. It gently presses your belly and gives your intestines space to relax.
How to do it:
- Kneel on the mat with your big toes touching.
- Spread your knees wide.
- Sit back onto your heels.
- Stretch your arms forward.
- Rest your forehead on the mat.
- Stay here for 1–2 minutes.
Tip: Breathe into your belly. Feel the breath massage your inner organs.
Extra Tips for Relief
These yoga poses work better when you follow some extra tips:
- Try the poses in the morning on an empty stomach.
- Drink warm water after your session.
- Avoid cold or heavy meals late at night.
- Stay active throughout the day.
- Eat fiber-rich foods like fruits, vegetables, and whole grains.
When to See a Doctor
Yoga can help with mild or occasional constipation. But if you go days without a bowel movement, or feel strong pain, you should see a doctor. It’s important to rule out deeper issues like blockages or gut problems.
The Bottom Line
Constipation can slow you down and make you feel heavy. But yoga gives you a natural and gentle way to get things moving again. These six poses are simple, effective, and safe for almost everyone.
You don’t need to be flexible. Just start slow. Listen to your body. Stay calm and breathe. In just 10 to 15 minutes a day, you can feel lighter, more relaxed, and more regular.
Roll out your mat and try these poses today. Relief might be just a breath away.
