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Tired of Being Constipated? Try Out These 10 Yoga Poses for Relief

Team AckoNov 25, 2022

Do you suffer from constipation? If yes, well, you are not alone. According to theNational Institute of Diabetes and Digestive and Kidney Diseases, around 16 people out of 100 experience constipation. 

But what can you do to relieve yourself from it? 

A simple cure for constipation lies in doing yoga poses. Certain yoga poses can improve your blood flow, massage/relax your digestive organs, and facilitate the movement of stool through your body.

Curious about the yoga poses designed for relieving constipation? Keep reading, for they are discussed below.

Yoga For Constipation

Contents

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1. Vajrasana

Vajrasana is a yoga pose that easily improves the blood circulation in your abdominal area and, in turn, helps with digestion. It also bolsters your digestive organs.

To perform this yoga pose for constipation, follow these steps:

  • Kneel on your yoga mat with your heels apart and your toes and knees touching. 

  • Sit in the space between your heels. 

  • Rest your hands on your lap and keep your back straight.

  • Hold this position for a short period, lasting up to a few minutes.

 Vajrasana

2. Cobra Pose

The Cobra pose helps clean your digestive tract, releases trapped gas and bolsters your abdominal muscles.

To perform this yoga pose for constipation, follow these steps:

  • Lie on the yoga mat (on your stomach) with your toes pointing out.

  • Press your palms next to your shoulders onto the floor.

  • Raise your head and neck back along with your shoulders and torso.

  • Hold this position for several breaths, and then bring your body back to the ground.

Cobra pose

3. Forward Bending Pose

Also known as Paschimottanasana, this yoga pose assists in relieving the symptoms of constipation by easing the process of bowel movements.

To perform this yoga pose, follow these steps:

  • Lie on your yoga mat and extend your legs out.

  • Breathe in deeply while raising your arms aloft.

  • Breathe out while curling yourself over your legs. Make sure to hunch your hips when doing this. 

  • Grip your feet, ankles, or shins and push yourself only as far as your flexibility will allow.

  • Hold this position for at least a minute.

Forward Bending Pose

4. Wind-Relieving Pose

Also known as Pavanamuktasana, this yoga pose is very effective in releasing gas from your digestive system. Not only this, it also acts as a cure for digestive disorders like dyspepsia, acid refluxes, etc.

To perform this yoga pose for constipation, follow these steps:

  • Lie on your back on the yoga mat.

  • Hug your legs close to your body.

  • Now, extend one leg straight out.

  • Hold this position for up to 2 minutes, and then switch your leg.

Wind-Relieving Pose

5. Child's Pose

Commonly referred to as Balasana, this yoga pose helps massage and relax your body's internal organs and get things moving in your digestive tract.

To perform this yoga pose, follow these steps:

  • Kneel on your yoga mat, on your hands and knees.

  • Expand your knees slightly and keep your feet curled beneath yourself.

  • Inhale while leaning forward and moving the fingertips of both your hands until your forehead touches the yoga mat.

  • Keep on inhaling and exhaling while holding this position for a few minutes.

Child Pose

6. Yogi Squat

Also called Malasana, this yoga pose aids in improving the function of your colon by stimulating its lining and enhancing digestive responsiveness.

To perform this yoga pose for constipation, follow these steps:

  • Stand with your feet apart, just a bit wider than your hips' width. 

  • Twist your toes out in such a way that your heels face each other.

  • While exhaling, lower your hips to the yoga mat.

  • Draw your hands together and let your elbows rest between your knees.

  • Press your knees slightly outward with your elbows, and extend as far across your spine as you possibly can.

  • Hold this position for at least half a minute.

Yogi Squat

7. Bow Pose

The bow pose helps relieve digestive problems by putting pressure on your abdominal muscles.

To perform this yoga pose, follow these steps:

  • Lie on your stomach on your yoga mat.

  • Bend your knees and try to hold your ankles with your hands.

  • Gently lift your chest and upper thighs off the mat.

  • Hold this position for a few seconds.

Bow Pose

8. Halasana

Also known as the plough pose, this yoga pose assists in stimulating and improving digestion, as well as curing digestive problems.

To perform this yoga pose for constipation, follow these steps:

  • Lie on your back on the yoga mat.

  • Place your arms next to yourself with palms facing downwards.

  • While inhaling, raise your legs to make a 90-degree angle vertically.

  • Lift your hips and back off the mat.

  • Let your legs swing 180 degrees over your head until your toes touch the mat.

  • Hold this pose for a few seconds with your back perpendicular to the ground.

Halasana

9. Sitting Half Spinal Twist Pose

Also called Ardh Matsyendrasana, this yoga pose helps relieve constipation by relaxing and stimulating the muscles which perform bowel movements.

To perform this yoga pose, follow these steps:

  • Sit on the yoga mat and keep your back straight.

  • Stretch your legs out and tuck your left leg underneath the right leg.

  • Gently turn your body to the right and then place your right hand behind your back.

  • Keep your left hand on your right ankle.

  • Hold this position for about 10 seconds before changing it.

Sitting Half Spinal Twist Pose

10. Downward Facing Dog Pose

Also referred to as Adho Mukha Svanasana, this yoga pose enhances blood circulation, helps waste move through your intestines and, in turn, relieves constipation.

To perform this yoga pose, follow these steps:

  • Place yourself akin to a tabletop with four legs.

  • Your arms should be shoulder-width apart as you spread your fingers and press your palms firmly onto the yoga mat.

  • Inhale while curling your toes in.

  • Now, exhale while raising your knees and hips toward the ceiling.

  • Allow your eyes to follow the centre of your belly button, extend your legs as straight as you can, and point the soles of your feet toward the mat.

  • Hold this position for at least a minute.

Downward Facing Dog Pose

Conclusion

Though all the above yoga poses work effectively in relieving constipation, to treat chronic constipation, you need to take the right medication alongside practising

Chronic constipation can happen at any point in your life. With medicines being so expensive, money can flow quickly out of your wallet, making it necessary to invest in a healthcare insurance plan.

Reliable healthcare insurance providers can help you take care of such financial burdens without you having to compromise on the quality of the treatment for chronic constipation.

Learn more about the benefits you acquire by buying ACKO's healthcare insurance plans

Frequently Asked Questions

FAQ's

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What is Vajrasana called?

Vajrasana is also known as the thunderbolt or adamant pose.

What are the causes of constipation?

The causes of constipation include dehydration, blockages in the rectum region, weakening pelvic muscles, diabetes, etc.  

Besides doing yoga, which foods should you eat when feeling constipated?

When feeling constipated, you should consume foods high in fibre, such as liquids, fruits, vegetables, whole grains, etc.

What is the best method of carrying out yoga poses for constipation?

The best method of carrying out yoga asanas for constipation is to practise them gently and slowly, and if you are a beginner, in the presence of a yoga instructor.

Disclaimer: The content on this page is generic and shared only for informational and explanatory purposes. Please consult a doctor before making any health-related decisions.

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