Yoga for Constipation: Poses for Immediate Relief
Cat-Cow Pose | Tabletop Open Twist | Downward Dog Pedals |
Forward Fold Sways | Baby Cobra Pose | Half Locust Lifts |
Child’s Pose with Mudra | Open Twist | Reverse Lunge Twist | Lunge Twist | Wide Forward Fold | Seated Forward Fold |
Boat Pose with Breath of Fire | Bridge Pose with Breath of Fire |
One-Leg Wind Relieving Pose
Feeling pain from constipation, gas, or bloating? Digestive discomfort can really throw a wrench in your day, but fortunately, there are some yoga poses for constipation that can provide you with immediate relief. Working in some movement on the mat could be just what the (yoga) doctor ordered.
Does yoga help with constipation?
In a 2016 study, researchers assessed the bowel habits and quality of life of participants who suffer from chronic constipation before and after one week of yoga, which included yoga poses and meditation. They found significant reduction in physical and psychological discomfort after the program, showing the positive role that yoga could have in reducing symptoms of constipation and digestive issues.
Yoga can be effective in helping relieve the symptoms of constipation as it encourages your body to move, stimulating bowel movement and keeping your digestive system healthy. Just as your morning coffee can get you running to the bathroom, so can a few feel-good twists and folds! Think of yoga as a digestive massage, with poses helping to increase abdominal compression and stimulate your digestive organs from the outside in.
Yoga also helps with peristalsis, the wave-like muscle contractions that occur in your digestive tract. These contractions help carry food through your system to keep everything moving smoothly. By increasing blood flow to these areas, you’re helping your digestive system work at its optimal levels to prevent constipation now and in the future.
What type of yoga is good for constipation?
Any type of yoga is good for constipation, though you might find stretches that involve twists and forward folds as the most effective. If you’re feeling sensitive in your stomach, try starting with a few gentle seated or reclining twists before working up to deeper, more intense twisting postures while standing.
The Best Yoga Poses
for Constipation
Tabletop Open Twist
Beginning in Tabletop Pose on hands and knees, bring one hand to the back of your head and open that arm out to face the side. Twist back in and repeat, then switch sides.
Downward Dog Pedals
Starting from Downward Dog, stretch one heel to the mat
and then the other to pedal out your feet.
Forward Fold Sways
Come to standing and fold forward to let your arms hang down. You can bend your knees to ease up on your hamstrings. Grab opposite elbows and sway your upper body side to side.
Baby Cobra Pose
Start on your belly and bring your hands beside your chest. Squeeze
your elbows in toward your sides, press the tops of your feet into the mat, and lift your chest up. Lower down and repeat.
Half Locust Lifts
As you lie on your belly, bring your arms down by your sides with
your palms facing down. Stretch your legs down behind you and press the tops of your feet into the floor. Inhale to lift your chest and one
leg and the opposite arm off the mat, then lower down your chest and leg. Repeat, lifting the opposite leg and arm off the floor.
Child’s Pose
From hands and knees, sink your hips back to your heels and stretch your arms forward. Turn your palms up or down for comfort.
Open Twist
From a High Lunge position, reach your arms overhead twist your
torso to the same side as your front leg. Stretch your arms out wide
in a T-shape.
Reverse Lunge Twist
From your Open Twist Pose, drop your back hand to your back leg
and reach your front arm up to the sky.
Lunge Twist
From a Low Lunge position, bring one hand to the inside of your front leg and reach the opposite arm up to the sky. Repeat poses 8-10 in order.
Standing Wide Forward Fold
From your Wide Legged Forward Fold, bring your hands to
a block or your peace fingers to your Big Toes and drop your
head down toward the floor.
Seated Forward Fold
From a seated position on your mat, stretch your legs forward and fold down, reaching your chest toward your feet.
Boat Pose with Breath of Fire
Come to Boat Pose and hold. In Breath of Fire, you’ll focus on a
forceful exhale through the nose with your navel pumping in and out.
The inhale will happen automatically. You can take this breath slow
and steady or a little bit faster.
Bridge Pose with Breath of Fire
Lie down on your back and bend your knees with your feet hip-distance apart. Hold the pose, then engage in Breath of Fire with a short and forceful exhale out through the nose.
One-Leg Wind Relieving Pose
Lie down on your back and hug one knee into your chest.
Relax your lower back down and pause for the stretch,
then repeat on the other side.
Practice these poses in more in a full-length online yoga class for digestion on Alo Moves. Access the Yoga for Digestion class for free with a 14-day trial.
