Yoga Asanas For Constipation: Top 5 Asanas For Quick Relief

Constipation is a painful discomfort experienced by almost everyone at some point. The reasons for constipation can vary from your eating habits to a sedentary lifestyle. Another prime reason for your stools becoming hard is less water intake. In extreme cases, constipation can even extend up to weeks causing problems in your excretory system.

These are a few classic symptoms of constipation [1]:

• Painful bowel movements

• Stomach bloating

• Abdomen getting swollen

• Lethargy

• Lower abdominal pain

• Flatulence

While there are medications to ease constipation, you can try out alternative therapies like indoor yoga exercises. In fact, a study confirmed yoga to be an effective remedial therapy for IBS or irritable bowel syndrome. Certain immunity-booster yoga poses can improve your metabolism and provide a good massage to your digestive system. 

Consistent practice of yoga can aid in healthy and regular bowel movements. You don’t require any fancy yoga equipment to complete poses. A yoga mat is all that it takes to begin your yoga journey! Try these 6 yoga poses for constipation and see amazing results.

Yoga Poses Best for Constipation

Dhanurasana (Bow Pose)

This posture strengthens the abdominal function. Performing this asana daily, prevents gas and digestive problems. This position relieves strain on the abdomen. 

How to Perform:

• When lying flat on your back, maintain your feet and hips apart
• Fold your knees gently
• Hold your ankles, then inhale
• As you lift your torso and your thighs off the ground, take deep breaths.
• Release after 15-20 seconds

Bhujangasana (Cobra Pose)

Bhujangasana can help in cleansing the intestinal system. It implies that one won't experience constipation if the digestive system is clear. This posture relieves indigestion or constipation but also tones your abdomen muscles. 

How to Perform

• Lie flat on your back
• Ensure that your hands are on the side and your legs are pointing in the same direction
• Then, put your weight on your palm, breathe in, and elevate your head like a cobra
• It will create a 90-degree alignment with the ground
• Hold it for two minutes, then release it

Halasana (Plough Pose)

This posture helps to accomplish two objectives. The first goal is to strengthen the back muscles, and another is to reduce the tension. This position also stimulates the abdominal regions that control appetite. As a result, physicians suggest halasana or Plough pose to patients to maintain their blood sugar levels.

How to perform

• Do a half somersault from the hip area after laying horizontally on the floor

• Inhale deeply and hold the position for 30 seconds 

• Exhale and softly return the legs to their initial posture

Pranayama

It is a breathing practice that involves moving the abdomen muscles up and down. Pranayam practice daily heals stomach ailments, insomnia, and acidity and decreases abdominal fat. In addition, the digestive process improves as the muscular action removes toxins from the body. 

How to Perform:

• Inhale through your left nose while keeping your right nostril closed with your thumb 

• Exhale through your right nostril while keeping your left nostril closed with the ring figure

Sukhasana (Easy Seat)

Concentrating on your respiration can help to settle your nervous system. Exhaling through the abdomen will also aid in stimulating the intestinal system.

How to Perform:

• On the floor, if possible, sit cross-legged 

• Place your forearms on your legs to open your ribcage and increase the amount of space in your abdomen

• Relax and focus on your breath

• Set your goal to breathe in for a count of four through your nostrils, filling your lungs

• Hold your breath for two counts at the peak before softly exhaling through your nostrils and sending the air out through your abdomen 

• Repeat this inhalation eight to ten times

Half Spinal Twist Pose of Yoga for Stomach Pain

Amongst various yoga asanas for constipation relief, this pose is significant as it improves the elasticity of your spine. Your chest gets opened and this increases your oxygen efficiency.

How to Perform

• Start by keeping your spine erect and your feet together

• Sit straight and stretch your legs straight ahead

• Bend your left leg slightly and place the heel of your left foot near to the right hip

• Place your right leg on your left knee

• Keep your left hand on your right knee and your right hand behind you

• Twist your shoulders, waist and neck slowly towards your right

• Ensure that you keep your spine erect

• Inhale and exhale slowly

• Repeat the same process on other side

Do a Supine Twist Pose of Yoga for Constipation

Doing this pose can give you good relief from constipation. 

How to Perform

• Start by lying flat on your back

• Bring your arms slowly to the outer side and form a T-shape

• Keep your palms facing down

• Bend the knee of one leg

• Keep your shoulders flat and place your bent leg on the other leg

• Stay in this position for few seconds

• Repeat the whole process on the opposite side

Eliminate Flatulence with This Wind-Relieving Pose

This is one of the most effective yoga exercises for constipation that will also give you a break from flatulence. It also helps in improving your digestion. In case you are struggling with chronic constipation, this is the ideal pose for you.

How to Perform

• Lie down comfortably on your back

• Bend your knees slowly by bringing your thighs closer to your abdomen

• Keep your ankle and knees together

• Place your hands around your legs and hold them tightly

• Lift your neck slowly and place your chin on chest

• Continue in this position for 4-5 seconds and get back to the original position

Strengthen Your Digestive Organs with Vajrasana

This pose is ideal for correcting any postural defects. It helps in digestion by improving blood circulation in your abdomen. This is one of the best yoga poses for constipation, stomach ailments and digestive problems. It also improves your lower limb flexibility. To do this pose, kneel down on the ground with your toes and knee touching each other. Place your heels apart and sit in between the gap. Keep your back straight while placing your hands on the lap. Stay in this pose for few minutes.

Additional read: Yoga for Strength

Do a Forward Bending Pose of Yoga for Stomach Problems

This is another wonderful yoga pose for any kind of stomach ailment. Doing it creates an intra-abdominal compression. Your back muscles and abdominal organs also get strengthened. This helps in solving indigestion and constipation problems. Follow these simple steps to do this pose:

• Take your arms straight over your head towards the ceiling

• Inhale slowly and keep your spine straight

• Go forward while you exhale slowly by hinging at your hips

• Inhale again and lengthen your spine

• Exhale again and continue to deepen your forward bend

• Hold your ankles to the maximum extent you can as you move forward

By practicing yoga religiously, you need not worry about constipation at all. All you need to do is spare a few minutes of your precious time and see the amazing benefits of yoga. Apart from practicing this, you need to check your diet as well. Consume fiber-rich food and keep yourself hydrated so that your bowel movements are regular. If you are struggling with constipation, you can also talk to specialists on Bajaj Finserv Health. Book an appointment with a doctor near you to keep your constipation problems at bay!

FAQs

Which yoga is best for constipation?

The crescent twist is one of the finest yoga postures for constipation. It combines the benefits of a Supine Twist and a Matsyasana Twist. It places you in a half-squatting posture, which is perfect for bowel movements, and the abdominal twist increases blood flow to the bowels.

How do you stimulate a bowel movement quickly?

Some of the yoga poses that help stimulate bowel movement are as follows:

1. Half Spinal twist
2. Supine Spinal twist
3. Crescent Lunge twist 
4. Cobra pose 
5. Legs Up the Wall pose
6. Wind-Relieving pose
7. Bow pose
8. Adamant pose

Do yoga poses help with constipation?

Yoga poses can help relieve the pain and suffering associated with digestive issues such as constipation. Twisting postures, in particular, can aid in the passage of faeces through the digestive system.

Is Vajrasana good for constipation?

Vajrasana can be beneficial for a range of digestive problems. For example, it improves bowel motions and relieves constipation by increasing blood flow to our gut and legs while decreasing blood flow to our legs and thighs. By doing so and practicing Vajrasana, we can decrease gas and acidity.