Yoga for Constipation: 8 Poses to Ease Digestive Discomfort

Constipation is a serious gastrointestinal issue that impacts countless individuals worldwide. It might cause discomfort, pain, and serious health issues if left untreated. While various over-the-counter remedies and medications are available, many people use natural methods to alleviate constipation and promote digestive health. One such natural and effective solution is yoga. In my today's blog post, I will explore how yoga can help relieve constipation and improve overall digestive well-being.

Understanding Constipation And Its Causes

Before delving into the benefits of yoga for constipation, it's essential to understand what constipation is and what causes it. Constipation is infrequent bowel movements, difficulty passing stool, and a feeling of incomplete evacuation. Several factors can lead to its induction, including:

1. Poor Diet: A lack of fiber, fruits, and vegetables in your diet can contribute to constipation.
2. Dehydration: Drinking inadequate water can lead to dry and hard stools, making them difficult to pass.
3. Lack of Physical Activity: A sedentary lifestyle can slow the digestive system, leading to constipation.
4. Stress: High stress levels can affect your digestive system's functioning, causing constipation.

The Role of Yoga in Relieving Constipation

Yoga is a centuries-old practice that combines physical postures, breathing techniques, and meditation to improve overall health and well-being. When it comes to constipation, yoga can be a powerful tool for several reasons:

1. Promotes Relaxation: Stress and anxiety can exacerbate constipation. Yoga practice helps calm the mind and reduce stress, which can positively impact your digestive system.
2. Increases Blood Flow: Many yoga poses involve stretching and twisting, which can stimulate blood flow to the abdominal area and help improve digestion.
3. Enhances Bowel Movements: Certain yoga postures and movements can gently massage the abdominal organs, promoting peristalsis (the rhythmic contraction of the intestines) and aiding in bowel movements.
4. Improves Flexibility: Regular yoga can increase flexibility in the pelvic area and lower back, making it easier for stool to pass through the intestines.
5. Strengthens Core Muscles: A strong core is essential for healthy digestion. Yoga helps strengthen the abdominal muscles, crucial to the digestive process.

8 Yoga Poses for Constipation Relief

Constipation can be a discomforting issue, but with the regular practice of these 8 yoga poses, you can find relief naturally.

Malasana (Garland Pose)

Malasana helps relieve constipation by increasing blood flow to the pelvis and stimulating the digestive system.

• Begin by assuming a squatting position with your feet hip-distance apart and place a Yoga block under your sitting bones for support. You can keep your heels on the floor or rest them on a pillow.
• Gently separate your thighs so that they are slightly wider than your torso. As you exhale, lean your torso forward, allowing it to fit between snugly or against your thighs.
• Bring your palms together in Anjali Mudra, positioning them at your heart's center. Press your elbows firmly against your inner knees, engaging the strength of your legs to resist the pressure.

Half Lord of the Fishes Pose

Ardha Matsyendrasana stimulates the abdominal organs, promoting digestion and alleviating constipation.

• Start by sitting with your legs extended.
• Bend your right knee and place your right foot outside your left thigh.
• Gently twist your torso to the right and bring your left elbow outside your right knee.
• Hold the pose while taking deep breaths, then switch sides.

Balasana (Child's Pose)

Balasana is a yoga pose that can help you release tension in your lower back and promote relaxation, which may help relieve constipation. 

• To practice this pose, kneel on a yoga mat with your big toes touching and knees hip-distance apart. 
• Then, sit back on your heels and extend your arms while lowering your forehead towards the ground.
• Stay in the child's pose for a few breaths, allowing your abdomen to press against your thighs gently.

Supta Matsyendrasana (Reclining Spinal Twist)

Supta Matsyendrasana promotes digestion by stretching and massaging the abdominal organs.

• Begin by lying on your back with your legs extended.
• Bend your right knee and bring it across your body toward the left side.
• Extend your right arm to the side while keeping your shoulder on the ground.
• Hold the twist pose for a few breaths, then switch sides.

Dhanurasana (Bow Pose)

Bow Pose stimulates the abdominal organs and promotes bowel regularity.

• Lie on your stomach with arms by your sides.
• Bend your knees and reach back to hold onto your ankles.
• Inhale, lifting your chest and thighs off the ground.
• Hold for 20-30 seconds.

Halasana (Plow Pose)

Halasana, or the Plow Pose, is renowned for relieving backaches and gently compressing abdominal organs, aiding in constipation relief.

1. Stack three blankets on your yoga mat with their edges aligned.
2. Lie on the blankets, extending your shoulders an inch beyond their edge.
3. Bend your knees and draw your feet close to your buttocks.
4. Exhale as you bring your knees toward your chest, engaging your core muscles.
5. Support your lower or mid-back with your hands, lift your hips, and roll until your weight rests on your shoulders.
6. Extend your legs while pointing your toes towards the ground.
7. Keep your hands in position, elbows close to your body, or release them to place your arms on the floor.
8. To exit, gently roll down, one vertebra at a time, until your entire back is on the yoga mat.

Cobra Pose

The Cobra Pose, commonly found in vinyasa flows, is an excellent posture for applying gentle pressure to the abdominal area.

1. Begin cobra pose by lying on the floor with your legs extended, keeping them at least hip-width apart. You may place a meditation cushion beneath your stomach and hips to enhance comfort.
2. Position your hands beneath your shoulders, ensuring your elbows are drawn close to your body.
3. Engage your feet and thighs by firmly pressing them into the floor.
4. Inhale deeply as you press your hands into the floor. This action will cause your chest to rise slightly off the ground. Simultaneously, contract your glutes, directing your pubis towards your navel.
5. Elevate your sternum and gently release your shoulders away from your ears.
6. Maintain cobra pose for up to 30 seconds before gradually lowering your body back to the floor.

Bharadvaja's Twist

Bharadvajasana (Bharadvaja's Twist) is my last, easiest, and most effective seated twist that can assist in relieving constipation and addressing various digestive issues.

1. Begin by sitting comfortably on a Meditation mat.
2. Place your left hand on your right knee and extend your right hand behind your right hip, placing it on the floor for support.
3. Inhale, lengthen your spine and initiate the twist by rotating your torso to the right as you exhale. Simultaneously, turn your head to gaze over your right shoulder.
4. Hold the twist for a few breaths, feeling the gentle pressure on your abdomen and the stretch in your spine.
5. When you are ready to release the twist, return to the center and twist in the opposite direction by following the same steps.

Conclusion

Yoga targets the physical aspects of constipation and addresses the emotional and mental factors that may contribute to the condition. Remember to stay hydrated, maintain a balanced fiber-rich diet, and consult a healthcare professional if constipation persists or worsens. Incorporating yoga into everyday routine can promote digestive health and overall well-being, leading to a more comfortable and balanced life.