Diverse Postures in Yoga for Constipation

yoga for constipation

Many people have trouble passing stool. While conventional medicine and OTC remedies can help, some patients may prefer alternative treatments like yoga for constipation.

Although yoga might not be the first thing that comes to mind when you think of constipation, some evidence suggests it can be alleviated through yoga.

Constipation and diarrhoea are common symptoms of irritable bowel syndrome (IBS). A study of people with IBS published in 2015 found that yoga may be an effective alternative therapy for these issues. 

The study authors also noted that yoga had the potential to alleviate additional symptoms associated with IBS, including anxiety and fatigue.

Constipation may be alleviated through specific yoga postures that encourage the passage of gas and stool.

Best 8 Posture Of Yoga For Constipation

If you’re experiencing constipation, you may find relief by trying some yoga poses described below. There is a wide range of difficulties among these poses. 

Take care, and don’t overextend yourself as you try these poses. Before attempting the more advanced yoga postures, some people may find it helpful to speak with an instructor.

  • Contortion Of The Spine, Halfway

Yoga For Constipation

Sitting on a yoga mat or other cushioned surface is ideal for trying this out.

Follow these steps to execute the twist in yoga for constipation relieve:

  1. Sit with your legs extended in front of you, cross your right ankle over your left knee, and rest your right foot on the ground outside your left leg. Ideally, this position would put your right buttock close to your left knee.
  2. Tilt your upper body, so your left shoulder is above your left knee.
  3. Pause for a few breaths in the position, then switch sides.
  •  Twist Of The Spine While Lying Flat On Your Back

yoga for constipation

Constipation relief is another possible benefit of the supine twist.

  1. This twist is performed by lying on one’s back 
  2. with the arms extended out to the sides in a T formation with the palms down, bending one knee while keeping the shoulders still
  3. Then letting the bent leg gently drop over the other leg while holding the pose for a few breaths.
  • Circular Twist in the Lunge Crescent

yoga for constipation

To achieve the best result of your yoga for constipation the Crescent Lunge Twist, a person must be in a standing lunge pose. There is a twisting motion of the torso in this pose that may stimulate bowel movement.

  1. Lunge forward with your right leg bent and your left leg straight to perform this twist.
  2. Hold this position for a few breaths, switch to the other leg, and repeat. 
  3. Bring the hands to prayer and bend the upper body toward the right knee, leading with the left shoulder.
  • Cobra Position

yoga for constipation

Even though the Cobra Pose doesn’t call for any twisting on your part, it may still be helpful for things like relieving gas.

To achieve Cobra Pose, 

  1. one must first lie on one’s stomach with the toes pointed out, 
  2. place the palms on the floor by one’s sides, next to the shoulders, and flex the abdominal muscles and the legs.
  3. In this position, you’ll gently curl your neck backward while lifting your head and upper body off the floor. 
  4. Hold this position for several deep breaths.
  5. letting go and letting oneself fall back to the ground
  • Put Your Feet Up The Wall

Yoga For Constipation
Image Credit: Yoga Journal

To put it simply in yoga for constipation, you’re inverted here. As a result, a portion of their body will be reversed.

This posture is attained by:

  1. In a seated position close to a wall
  2. bring the hips as close to the floor as possible
  3. walk the legs up the wall, and rest the head on the floor or a folded towel or blanket if needed. 
  4. Hold this position for as long as it is comfortable, then slowly and gently roll to one side to stand up.
  • Breath-Easing Strike Pose

yoga for constipation

The Wind Relieving Pose is a simple yoga move that many reports help with the bloating and wind that often accompanies constipation.

  1. Begin by lying on your back with your knees pulled up to your chest and your hands on or around your shins.
  2. Hold this position for a few breaths, chin tucked in
  3. back pressed into the floor, and knees pulled toward the chest.
  • Bow Pose

yoga for constipation

All of your core muscles will get a workout in this position of yoga for constipation. The pressure this pose applies to the abdomen makes it an excellent choice for those having trouble digesting gas or bloating. This is a more advanced pose, so take care not to overstrain your body if you try it.

The Bow Pose is performed:

  1. by lying on one’s stomach with knees bent, arms reaching back, and clasping ankles (if possible). 
  2. From this position, the practitioner gently lifts their chest off the floor as far as is comfortable, using the tension between the arms and legs. 
  • Constant Adamantine Form

Yoga For Constipation

The Adamant Pose has several alternate names, including “thunderbolt” and “firmness.”

The steps for achieving this pose are:

  1. Sit in the space between your heels while kneeling on the yoga mat with your knees and toes touching.
  2. Hold the “straight back, hands in lap” position for anywhere from a few seconds to a few minutes.

Concern Your Health Practitioner

Many people have constipation issues on a regular basis. Yoga for constipation is one of the changing diets, and using over-the-counter medications can help one feel better.

However, a visit to the doctor has warranted if the patient experiences the following:

  • Abdominal pain that won’t go away
  • Constipation that won’t go away despite regular exercise and an increase in fibre intake
  • A lack of bowel regularity may indicate a need for a higher-fibre diet and more physical activity. The possible underlying causes include irritable bowel syndrome.


A professional medical opinion should be sought out in the event of uncertainty.

Positive Effects of Yoga for Constipation

Most people’s mental image of yoga includes slow, soothing music and long, stretching poses. However, much more can be accomplished with this ancient practice. 

Time spent on the yoga mat has many benefits, from lowering the risk of postpartum depression to reducing inflammation in people with heart failure.

  • Relieve from Distress Attributes

Constipation, flatulence, and other gastrointestinal distress are primarily attributable to our modern, sedentary way of life. Constipation, diarrhoea, or constipation are all gastrointestinal symptoms caused by poor diet, stress, or a hectic lifestyle.

  • Role Of Yoga For Relieving Pain & Gastrointestinal Issues

Regular practice of yoga for constipation can also lessen the discomfort and pain associated with gastrointestinal issues. There are two mechanisms by which yoga helps with constipation.

  • Coping with Stress

The first benefit is that it aids in stress management, making digestion much more efficient. When under pressure, you may have a greater tendency to feel “blocked up.” Just sitting quietly and breathing deeply for a while can make a difference.

Colonic Rejuvenation: A Massage for Your Stomach and Intestine

Yoga For Constipation

Pose variations of yoga for constipation like forward fold, inversions, and also twists aid digestion. These positions stimulate digestive organs, improve circulation and oxygen delivery, support peristalsis, and stimulate the transit of faces. 

Regular, healthy bowel movements are among the many benefits of practicing yoga regularly.

The poses outlined here may be helpful if you’re looking for a non-medical approach to relieving constipation. Set up your mat and give it a shot!

It’s Time to Wrap…

A person’s constipation symptoms may lessen after practicing yoga. You can stimulate bowel movement or gas release with simple adjustments to your yoga pose.

Try the more challenging yoga poses with caution. See a doctor if yoga and changes to diet and lifestyle don’t help or if you notice blood in your stools.

So try these postures of yoga for constipation, then indeed you get the result with this. 

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