Are you tired of feeling bloated and uncomfortable? Does constipation leave you reaching for laxatives more often than you'd like?
Millions experience this frustrating issue, and while diet and hydration help, they aren't enough sometimes. Many turn to the best yoga for constipation and gas as a natural and effective way to get things moving again. Yoga for constipation combines physical postures (asanas) with deep breathing techniques. These poses massage your internal organs, increase blood flow to the digestive tract, plus stimulate the muscles for easy bowel movements.
But with so many yoga positions for constipation, which one is best for you? We've got you covered! This blog post lists the seven best poses of yoga for constipation to stimulate your digestive system and ease constipation. We'll provide quick tips for relief within 30 minutes. So, let's get started!
Table Of Contents
1. Which Yoga Is Best For Constipation? 7 Yoga Positions
2. Can Yoga Increases Bowel Movement?
3. What Helps Constipation Within 30 Minutes?
4. Expert’s Advice
5. The Final Say
6. FAQs
7. References
Which Yoga Is Best For Constipation? 7 Yoga Positions
These poses of yoga for digestive health increase blood flow to the digestive organs, stimulating them and helping to move things along. They also target specific abdominal and pelvis muscles that aid digestion and elimination. Let's explore some recommended yoga poses for constipation relief:
1. Supine Twist (Supta Matsyendrasana)
This twist is like a mini-spa treatment for your digestive system. It increases smooth blood flow to your intestines, helping them work more efficiently. In this, you're gently squeezing your digestive organs to get things moving. It also stretches your back muscles, which get tight and contribute to constipation.
Steps To Perform This Yoga For Constipation:
1. Lie on your back, arms out to the sides like a "T," palms facing down.
2. Bring your left knee up towards your chest, giving it a gentle hug.
3. Now, the twist! Gently guide your bent left knee across your body towards the right side.
4. Try to keep your shoulders flat on the floor – this is important! If your knee doesn't reach the floor, that's okay. Just go as far as it feels comfortable.
5. Turn your head to the left, opposite the direction of your knee. This helps to deepen the twist in your spine.
6. Slowly return to the starting position, unbending your knee and returning it to the centre.
7. Repeat the same steps on the other side, bringing your right knee up and twisting to the left.
2. Matsyasana Twist (Seated Spinal Twist)
These yoga positions for beginners are like wringing out a towel – it helps to detoxify your body and get your digestion flowing. It targets your core muscles, which allows healthy bowel movements. A strong core supports your spine and makes eliminating waste easier for your body.
Steps To Perform This Yoga For Constipation:
1. Start sitting comfortably on the floor with your legs straight out before you.
2. Bend your left leg and flat your left foot on the floor outside your right knee. This means your left foot is on the other side of your right leg.
3. Now, if you can, slide your right leg under your left leg. This might not be possible for everyone, so don't worry if you can't do it. The important part is the twist.
4. Place your right elbow in front of your left knee, using it as a lever to help you twist.
5. Gently twist your torso to the left, looking over your left shoulder. Imagine you're trying to look behind you.
6. Hold for a few breaths, feeling the twist in your spine and the engagement of your core muscles.
7. Slowly unwind the twist and return to the starting position.
8. Repeat the same steps on the other side, twisting to the right.
3. Crescent Twist (Parivrtta Anjaneyasana)
This twist is done in a lunge position, which helps to strengthen your legs while you're twisting. It's like a two-for-one deal! It's a bit more challenging than the other yoga poses for flexibility, but it's very effective at stimulating your digestive system.
Steps To Perform This Yoga For Constipation:
1. Start in a lunge position with your right foot forward and your left leg straight back. Your right knee should be directly over your right ankle.
2. Place your hands in a prayer position at your chest, or if you're feeling more adventurous, you can extend your arms overhead.
3. Now, the twist! Gently twist your torso to the right, carefully placing your left elbow on your right knee. This will deepen the twist.
4. Hold for a few breaths, feeling the stretch in your legs and the twist in your spine.
5. Return to the starting position and repeat on the other side, lunging with your left leg forward and twisting to the left.
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4. Cobra Pose (Bhujangasana)
Even though it's not a twist, Cobra Pose is great for relieving gas and can help if your thyroid is a little sluggish, which can sometimes contribute to constipation. Think of it as opening up your chest and abdomen, giving your digestive organs more space to work.
Steps To Perform This Yoga For Constipation:
1. Lay on your stomach with your feet hip-width apart.
2. Place your palms under your shoulders, fingers pointing forward.
3. Inhale properly and slowly lift your chest off the floor, pushing through your palms. Keep your elbows slightly bent.
4. Gently tilt your head back, looking slightly upwards. Don't strain your neck.
5. Hold for a few breaths, feeling the stretch in your chest and abdomen.
6. Slowly lower your chest back to the floor.
5. Legs Up the Wall Pose (Viparita Karani)
This pose is a gentle inversion, meaning your hips are higher than your head. This shift in gravity helps to increase blood flow to your digestive organs, giving them a boost and aiding in digestion and elimination. Think of it like turning a water bottle upside down – the water flows more easily.
Steps To Perform This Yoga For Constipation:
1. Sit close to a wall, then lie on your back and bring your legs up against the wall. Your bottom should be as close to the wall as possible.
2. Rest your arms by your sides, palms facing up.
3. If you feel any discomfort in your lower back, place a folded blanket under your hips for support.
4. Relax and breathe deeply for 2 minutes. Close your eyes if you like, and focus on your breath.
5. You can stay in this pose for as long as it feels comfortable, even up to 15-20 minutes.
6. To come out of the pose, gently bend your knees and carefully roll onto your side.
7. Stay there for a moment before slowly sitting up. This prevents any sudden rush of blood to your head.
6. Vajrasana (Diamond Pose)
It's unique because it's one of the few poses that is recommended to be done after eating. In this yoga asana after dinner, you gently compress your abdomen, which helps to increase blood flow to the digestive organs. This increased blood flow aids in the digestive process to break down food more efficiently and absorb nutrients.
Steps To Perform This Yoga For Constipation:
1. Kneel on your yoga mat with your knees and feet together. If this is uncomfortable for your ankles, you can place a folded blanket under them for support.
2. Sit back on your heels, with your back straight and your hands resting on your thighs, palms facing up or down. Maintain a tall and upright posture, as this helps maximise the pose's benefits.
3. Hold this pose for a few minutes, breathing deeply and feeling the gentle pressure in your abdomen.
4. You can start with a shorter duration and increase the time as you become more comfortable. Focus on relaxing your shoulders and jaw.
7. Wind Relieving Pose (Pavanamuktasana)
This pose is a classic for relieving gas and bloating, hence its name! It's like a gentle massage for your digestive system. In this, you apply pressure to your abdomen to stimulate the digestive organs and release trapped gas. It also stretches your lower back, which can often be tight in people who experience constipation.
Steps To Perform This Yoga For Constipation:
1. Lay properly on your back with your legs extended.
2. Bring your knees towards your chest, hugging them in with your arms. Interlace your fingers or hold onto your shins.
3. Gently rock back and forth or side to side to massage your lower back. This gentle rocking motion can further help to release gas and stimulate digestion.
4. Hold for a few breaths, then release your legs and repeat.
Also Read: 15 Power Yoga for Weight Loss With Insights & Tips
Can Yoga Increases Bowel Movement?
Absolutely! Yoga is definitely a natural solution to your bowels! Think of it like twisting poses, and those that gently compress your tummy act like a massage for your digestive system, helping things move along. The postures we've talked about tackle constipation from different angles.
Walking, bending, and stretching boost blood flow and oxygen to your belly, which is great for your gut. Plus, yoga is a fantastic stress reliever; by calming your mind, you're also helping your digestion. Yoga helps get your digestive system into a regular rhythm, encouraging smooth movement in your intestines.
But before you jump into any yoga routine for constipation, it's helpful to think about why you're constipated. Is it stress? Maybe your eating habits? Perhaps a lack of activity, or even just holding it in when you need to go? Knowing the cause will allow you to choose the most effective yoga poses for your situation.
Also Read: What Is A Raw Food Diet 10 Amazing Benefits | ToneOp Fit
What Helps Constipation Within 30 Minutes?
Constipation can be really uncomfortable, and sometimes you need relief fast. While long-term solutions like diet and exercise are key, here's what can often help within 30 minutes:
1. Consider Enemas: These work by introducing clean fluid into the rectum, which softens the stool and stimulates a bowel movement. There are a few types:
- Saline Enemas (like Fleet Enema): These contain sodium phosphate and usually get things moving in 1-5 minutes. They work by drawing water into the colon, which softens the stool and actually makes it easier to pass.
- Mineral Oil Enemas: These are like a lubricant, coating the stool and making it easier to slide out. They typically work within 2-15 minutes.
- Pedialax Enemas: These are specifically designed for children aged 2-11. Always consult a paediatrician before using any type of enema on a child.
2. Try Suppositories: These are inserted into the rectum and work similarly to enemas by softening the stool or stimulating the bowel.
- Bisacodyl Rectal Suppositories: These are stimulant laxatives which stimulate the targeted muscles in your intestines to contract, helping push the stool along.
- Glycerin Suppositories (like Colace Glycerin or Sani-Supp): These soften the stool and actually make it easier to pass. They are often a gentler option than stimulant laxatives.
Also, quick relief for constipation, like enemas and suppositories, can be helpful for occasional use, but remember a few things: these methods aren't for regular use, as overuse causes dependence and other issues. If you're dealing with constipation frequently, take consultation with your doctor. Because while quick fixes help at the moment, it's key to address the root of the problem.
Also Read: 10 Calorie-Heavy Indian Foods To Avoid For Weight Loss
Expert’s Advice
Some yoga poses can reduce the symptoms of constipation but are insulated, probably not causing your bathroom problems. I recommend combining yoga with other healthy habits to get things moving. This means drinking plenty of water, getting enough sleep, and eating a nutritious diet with lots of fibre. When you put it all together, yoga healthily supports healthy digestion and keeps things flowing smoothly.
Health Expert
Lavina Chauhan
The Final Say
Ultimately, all these yoga for constipation considerations come down to one thing: a holistic approach to digestive health. Yoga offers a natural plus effective way to tackle constipation. Trying these specific poses stimulates your digestive system, improves blood flow to the gut, and encourages easy bowel movements. So, practice consistently and combine yoga for constipation with a healthy lifestyle.
FAQs
1. Can constipation be cured by yoga?
Indeed! Yoga definitely relieves constipation and makes your bowel movements more regular. Twisting poses and those that work your core stimulate your digestive system. Combine this with a healthy diet and stress management to alleviate constipation in the long run.
2. Does yoga for constipation give sustainable results?
Yes, scheduled yoga practice gives more sustainable relief from constipation. It's not just a quick fix; it's for improving your digestion. Strengthening your core and increasing abdomen blood flow, yoga works on your digestive system more efficiently in the long run.
3. Which foods should you avoid if you're constipated?
Try to steer clear of processed foods, fast food, and sugary drinks; these are low in fibre and cause hard stools. Also, limit your intake of all red meats, dairy products (for some people), and alcohol, as these can sometimes dehydrate and slow digestion.
References
- https://www.medicalnewstoday.com/articles/327086#summary
- https://www.onepeloton.com/blog/yoga-for-constipation/
- https://www.rishikulyogshalarishikesh.com/blog/yoga-poses-for-constipation/
- https://www.pristyncare.com/blog/yoga-poses-for-chronic-constipation/
- https://www.acko.com/health-insurance/health-guides/yoga-for-constipation/
- https://www.buzzrx.com/blog/home-remedies-for-constipation
- https://www.niddk.nih.gov/health-information/digestive-diseases/constipation/treatment
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