Yoga Poses for Constipation

Yoga Poses for Constipation

Yoga Poses for Constipation

Constipation has become very common these days because of our poor lifestyle and unhealthy food consumption. In this problem, medication is the first choice for people, but nowadays, people are searching for other alternatives, like yoga poses, because it has no bad effect on your body.

When people think of yoga poses, the first thing that comes to their mind is stretching and slow, calm music, but actually, it does a lot more. Yoga is something that has been used for years to improve gut health in ancient India.

Though yoga is not something that comes first in mind, there are some pieces of evidence that prove Yoga poses can cure constipation. A study of 2015 shows that yoga poses can be effective for those people who have irritable bowel syndrome (IBS).

How Yoga poses can be helpful in constipation:

Yoga poses can help in constipation in 2 different ways – 1. Decreasing stress, and 2. Helping indigestion.

 Decreasing stress –

You may think that what is the role of stress in your constipation, but let me tell you one thing there is nothing in your body that can not be affected by excessive stress. You may notice that your constipation problem increases when you are taking too much stress. Yoga poses like simple meditation; breathing can help you relax your mind.

Helping indigestion –

One of the most common reasons for constipation is indigestion. With the help of specific yoga poses, you can cure your indigestion. Yoga poses like twisting poses, inversions, and forward folds are really effective for indigestion. This yoga poses increases blood and oxygen flow to your digestive organ. And doing these every day can result in normal and healthy bowel movements.

Effective yoga Poses for constipation:

If you are looking for a natural yet effective solution for your constipation you can do the yoga poses described below. So put on your workout clothes and start.

1.Cobra pose

Let us start with the easy yoga poses. Cobra pose is good for removing gas from your gut. It is a good yoga pose to massage your digestive organs.

Steps to perform-

  • At first, lie down on the mat flat on your belly with the toes pointed outward.
  • Then place your palm down on the floor at the sides, right next to your shoulders.
  • Then engage your core muscles and feel the stretch.
  • Now lift your upper body and bend it back a little.
  • Now hold this pose for a few seconds, and you can feel the stretch in your core muscles.
  • Then slowly release and back to the floor.

2.Wind-Relieving pose

This pose is an easy but effective yoga pose to reduce gas and help in your constipation problem. This exercise is best for a beginner.

Steps to perform this pose-

  • At first, lie down on your mat on the back.
  • Then slowly pull up your legs and bend them towards your chest.
  • Then place your hands around your shin bones.
  • Then tuck your chin in and gently pull your legs towards your chest.
  • Hold this pose for few seconds and then slowly release and back to the simple lying position.

3.Adamant pose

This pose is important to relax your gut muscles. It is an easy yoga pose for beginners. Let’s start.

Steps to perform this pose-

  • At first, kneel down on the yoga mat with toes pointed outward.
  • Your heels should be left apart.
  • Then sit in the gap between your two heels.
  • Then straighten your back and place your hands on your lap.
  • Hold this pose for few seconds with normal breathing.
  • Then slowly release.

4.Legs up the wall pose

This inversion yoga pose is also a soothing exercise for your gut muscle.

To perform this pose-

  • At first, sit down on the floor close to a wall.
  • Then lie down on the floor, and your hips are as close to the wall as you can.
  • Then slowly walk your legs up against the wall.
  • You can place a folded towel under your back if you need it.
  • Then let your head place on the floor and place your arms in the sides.
  • Stay in this position for a few seconds with normal breathing.
  • Then slowly release from this position.

5.The Bow pose

This yoga pose is important to strengthen your core muscles. This position puts pressure on your abdomen area. So it helps you to remove gas and prevent indigestion.

To perform this yoga pose-

  • At first, lie down on the mat on your stomach.
  • Then bend your knees backward and try to reach out to your legs with your hands.
  • Then lift your upper body a little to reach your hands to your legs.
  • Then hold your feet with your hands.
  • Then using the force between your arms and legs, try to lift your upper body and thighs off the floor.
  • Hold this position for a few seconds and then release this position.

6.Crescent Lunge Twist

The Crescent Lunge Twist is a yoga pose that includes twisting the torso. That is why it can help to promote bowel movement.

To perform this pose-

  • At first, stand straight and lunge forward with the right leg bent and left leg straight.
  • Then place your hands in front of your chest in a prayer position.
  • Then slowly bend the upper body to the right knee.
  • Hold this pose for a few seconds and then back to the normal standing position.
  • Then repeat this with the opposite leg.

7.Supine Spinal Twist Pose

This pose is great for treating constipation.

To perform this pose-

  • At first, lie down on the mat on your back.
  • Then spread your arms out to the side of your body as a T- shape with your palms down.
  • Now bend one leg and gently drop it over the other leg.
  • But remember to keep your shoulders flat on the ground.
  • Hold this yoga pose for a few seconds with normal breathing and then slowly release.
  • Do the same with your opposite leg.

8.Child’s pose

This is another effective yoga position for treating constipation.

Tp perform this pose-

  • At first, sit on the floor with your knees down and feet spread outward.
  • Then tuck your feet under your hips.
  • Now lean forward and place your hands in front of you.
  • Then start creeping forward until your forehead touches the ground.
  • Hold this pose for a few seconds and then slowly release.

Serious Issues:

If you are a constipation patient for a long time, you can find relief by performing these yoga poses. But there are some serious problems like stomach pains, fast weight loss, or blood in your stool. If you also face these symptoms, then you should not underestimate these and immediately go to a doctor.

Some important things yor should know:

Yoga can help you to find relief from your problems, but the main thing you need to remember is to change your lifestyle and bad food habits. You should include more fiber in your diet, and you should not sleep too late and do not stress so much. A healthy lifestyle is key to cure constipation completely. Stay fit and stay healthy.