Yoga is not just for flexibility and stress. It can also help with digestion. Many people suffer from constipation. This means hard, painful, or irregular bowel movements. It can be uncomfortable. But yoga can make a big difference. Certain poses press on the belly. Others help blood flow better to the digestive organs. All of them help the body relax. This allows digestion to improve naturally.
Let’s explore the best yoga poses that can help you relieve constipation fast.
Why Yoga Helps With Digestion
When you are stressed, digestion slows down. The body holds tension in the belly. Muscles get tight. Blood flow becomes poor. This leads to gas, bloating, and constipation. Yoga works in three ways.
- It calms the mind. A calm mind helps the stomach relax.
- It moves the body. Movement supports bowel action.
- It massages the intestines. This helps push out waste.
You don’t need to be a yoga expert. These poses are easy to try at home.
1. Wind-Relieving Pose (Pavanamuktasana)
This is a great pose to start with. It helps release gas. It also puts gentle pressure on your lower belly.
How to do it:
- Lie on your back.
- Bring your knees to your chest.
- Wrap your arms around your knees.
- Tuck your chin slightly in.
- Hold the pose for 30 seconds to 1 minute.
- Breathe slowly and deeply.
This pose helps release trapped air and stimulates the colon.
2. Child’s Pose (Balasana)
This is a resting pose. It calms the body and stretches the lower back. The gentle pressure on your stomach helps your organs relax.
How to do it:
- Kneel on the floor.
- Touch your big toes together.
- Sit back on your heels.
- Bend forward and stretch your arms in front.
- Rest your forehead on the mat.
- Stay for 1-2 minutes.
This pose slows your breathing. It activates the parasympathetic nervous system. That helps digestion.
3. Cat-Cow Stretch (Marjaryasana-Bitilasana)
This is a flowing movement. It stretches and squeezes your belly. That makes your digestive system more active.
How to do it:
- Start on hands and knees.
- Place wrists under shoulders.
- Knees under hips.
- Inhale and arch your back (cow pose).
- Lift your head and tailbone up.
- Exhale and round your back (cat pose).
- Pull your belly in and tuck your chin.
- Repeat 10-15 times slowly.
This back-and-forth motion massages the intestines and reduces bloating.
4. Seated Forward Bend (Paschimottanasana)
This pose stretches your belly gently. It can help move waste through your colon.
How to do it:
- Sit with your legs stretched out.
- Keep your spine straight.
- Inhale and raise your arms.
- Exhale and fold forward from your hips.
- Try to reach your toes or ankles.
- Stay for 30 seconds to 1 minute.
Do not force the stretch. Go as far as is comfortable. It calms the nervous system and eases constipation.
5. Supine Twist (Supta Matsyendrasana)
Twists are great for digestion. They squeeze and release the intestines. This helps move food through faster.
How to do it:
- Lie on your back.
- Bend your right knee and cross it over to the left side.
- Extend your right arm out.
- Turn your head to the right.
- Keep both shoulders flat on the floor.
- Hold for 30 seconds to 1 minute.
- Repeat on the other side.
This pose helps detox your gut and improves bowel movements.
6. Malasana (Garland Pose or Yogic Squat)
Squatting is a natural position for bowel movements. This pose helps open the pelvis and relax the lower back.
How to do it:
- Stand with feet wider than hips.
- Turn your toes slightly out.
- Bend your knees and squat down.
- Keep your heels on the ground.
- Bring your hands together at your chest.
- Use your elbows to push your knees apart.
- Hold for 30 seconds to 1 minute.
This pose improves elimination and tones your lower belly.
7. Bridge Pose (Setu Bandhasana)
This pose stretches your stomach and strengthens your core. It also lifts your hips, which helps blood flow to your belly.
How to do it:
- Lie on your back.
- Bend your knees, feet flat on the floor.
- Arms at your sides.
- Press into your feet and lift your hips.
- Clasp your hands under your back.
- Hold for 30 seconds to 1 minute.
It supports healthy digestion and relieves stress.
When and How to Practice
You can do these poses in the morning or evening. Try not to eat a heavy meal before yoga. A light stomach is best. Do 3–5 of these poses every day. Hold each for at least 30 seconds. Focus on breathing. Deep, slow breaths are key.
If you feel pain, stop. Never force your body into a pose. Use a pillow or block if needed.
Other Tips to Ease Constipation
Yoga is powerful. But you can boost its effects with simple daily habits.
- Drink warm water in the morning.
- Eat more fiber: fruits, vegetables, and whole grains.
- Avoid junk food and sugar.
- Go to the toilet when you feel the urge.
- Walk for 10–15 minutes daily.
These tips, along with yoga, can fix your digestion over time.
Final Thoughts
Constipation can make life hard. But you don’t have to suffer. Yoga gives you a natural, gentle way to feel better. It helps your body heal without pills. Try the poses listed above. Do them regularly. You’ll feel lighter, healthier, and more comfortable.
Your gut will thank you.
