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Yoga for constipation is a common topic of discussion for yogis looking to find relief from their symptoms, and many poses in yoga help alleviate constipation. The following section will dive into some of the best poses to eliminate your bloating and gas—and how they work.
Yoga For Constipation: Effective Poses To Try
1) Child's Pose
The child's pose is a classic yoga pose that is highly beneficial for constipation. This pose helps to gently stretch the back and abdominal muscles, which can help to relieve constipation by increasing blood flow to the digestive tract.
To do this pose:
- Start on all fours with your knees under your hips and hands under your shoulders.
- Slowly lower yourself until you are resting on your forearms with your forehead touching the mat or floor (if it's more comfortable).
- You want to be sure not to let any weight rest in between either side of your head--keep everything evenly balanced across both shoulders so that no pressure builds up on one side of your neck or spine!
- Hold this position for 5-10 breaths before coming out slowly and reversing course back into Child's Pose once complete.
2) Bow Pose
The bow pose is an excellent way to relieve constipation. This simple yoga pose stretches the abdomen and massages the digestive organs, helping them release any gas or toxins that might be causing discomfort.
To do this yoga for constipation:
- Sit on your heels with knees bent and feet pressed together (you can also use yoga blocks under each heel if it's difficult to balance).
- Pressing the chest forward while arching your back will help open up your chest cavity, allowing more room for digestion in the small intestine.
- Keep your head in line with your spine as much as possible during this exercise so you don't strain muscles in the back of the neck.
- Hold for 5-10 breaths before switching sides or moving to another pose
3) Half Lord of the Fishes Pose
Half lord of the fishes pose, or Ardha Matsyendrasana, is one of the best yoga poses for constipation because it helps relieve tension in your lower back. This pose stretches and strengthens your spine while also improving flexibility.
To do this posture:
- Begin in a bound angle pose, crossing your left leg over the right.
- Place the sole of your left foot on the outside of your right thigh and rest your left hand on the floor.
- Twist toward the left and pull your left knee toward your chest with assistance from your right arm.
- Hold this position for 30 seconds, then repeat on the opposite side.
4) Legs Up the Wall Pose
Legs up the Wall Pose is excellent yoga for constipation. It helps stimulate your digestive organs, which can help improve bowel movements.
To do this yoga pose:
- Lie on the floor with your feet against a wall and your left side touching the wall.
- Slowly lower your back to the floor, wiggle your body closer to the wall until your sit bones are against it and both legs are above your hips.
5) Belly Breathing Exercise
Belly breathing exercises are a simple way to help your body relax and focus on breathing. The diaphragm is part of the nervous system, so relaxing it will help you to relax overall.
To do this yoga for constipation:
- Lie on your back with your legs extended and arms at your sides, palms facing up.
- Take deep breaths through your nose into your belly and then exhale slowly through pursed lips (as though someone was blowing out birthday candles). It may also be helpful to close your eyes during this process; however, if that makes it difficult for you, leave them open instead.
Yoga for constipation also soothes the nervous system, creating space in the abdomen for food to pass through.
In addition to helping with constipation relief from within, though--yoga also has other benefits that can help relieve constipation symptoms too!
Yoga for constipation also helps stretch tight muscles around our digestive tract, which means less pressure on our intestines. Hence, they can move more freely (thus allowing waste products such as bacteria out). This will keep things moving smoothly throughout your entire digestive tract from the top (mouth) down through the bottom end.
