Constipation Relieving Yoga- 6 Poses For Quick Relief

Constipation is one of the most common digestive problems. Medically, it is defined as passing fewer than three stools per week, experiencing difficulty with bowel movements, having hard & dry stools, or feeling like you aren’t being able to completely evacuate your bowels. While medications and over-the-counter treatments can give you temporary relief but ‘YOGA’ is one of the best natural ways to manage constipation. Yes, you heard that right, yoga is the perfect natural solution to this discomfort! Here I am going to share the top 6 constipation relieving yoga poses that will provide quick relief. But before that, let’s check out some of the common symptoms of constipation-

Symptoms Of Constipation

• No bowel movement for more than 3 days,
• Infrequent or few bowel movements,
• Difficult or painful bowel movements,
• Passage of dry and hard stools,
• Excessive strain or effort to pass stools,
• Stomach ache and cramps, abdominal pain,
• Bloated stomach,
• Feeling Lethargic
• Flatulence or Gassiness
• Headaches

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If you are experiencing some of these symptoms, it’s time for you to roll out your mat and give your body the natural healing medicine of movement. The compression and massaging of these yoga poses can stimulate blood flow in your digestive organs. So, along with dietary modification like increasing fibre and water intake, make sure to include this constipation relieving yoga poses in your daily practice.

Constipation Relieving Yoga Poses

​Pawanmuktasana Or Wind-Relieving Pose

Pavana = Wind + Mukta = Relieve or Release + Asana = Posture or Pose

As its name suggests, this yoga pose is perfect for releasing abdominal gas. This posture gives significant relief to flatulence by quickening the movement and expulsion of the intestinal flatus. It massages the intestines and other organs in the abdomen and thus helps in curing constipation.

How To Do This

• Lie on your back in a relaxing position (feet together and arms beside your body).
• Bring your knees towards your chest and press the thigh on your abdomen, keeping your knees and ankle together, with clasped hands.
• Lift your neck and tuck your chin into your chest. Hold this position, as you take deep, long breaths in and out for 4-5 seconds.
• You may rock up and down or roll from side to side 3-5 times and then relax.

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Paschimottanasana Or The Forward Bending Pose

Paschima = Back or West + Uttana = Intense stretch or Straight, referring in this case to the back of the body + Asana = Posture

This one is perfect constipation relieving yoga pose. It strengthens and stimulates the back muscles and the abdominal organs. The deep intra-abdominal compression massages the abdominal viscera and helps in relieving the conditions related to constipation and weak digestion.

How To Do This

• Sit up with the legs stretched out straight in front of you, keeping the spine erect and toes flexed toward you.
• Raise both arms above your head and stretch up. Now bend forward and extend your torso over your legs, keeping the spine erect.
• Move forwards towards the toes and place your hands on your legs, wherever your flexibility permits, without forcing. If possible, take hold of your toes and pull on them to help you go forward.
• Sightly lift your head and elongate the spine. Stay in this position as long as you can or return to a former position after 30 seconds if you are a beginner.

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Dhanurasana Or The Bow Pose

Dhanur = A Bow + Asana = Pose

An excellent yoga pose for constipation and digestive disorders! If you are suffering from gas and digestion problems, you should practice Dhanurasana regularly. This pose prevents diseases by aiding elimination through intra-abdominal pressure.

How To Do This

• Lie flat on your stomach with arms by the side of your body.
• Fold your knees and bring them close to your buttocks. Take your hands backwards and hold your ankles.
• Inhale and lift your chest off the ground and pull your legs up and back. At this point, only your core should touch the mat, while the rest of your body is lifted towards the ceiling. Your body is now curved and taut as a bow.
• Feel the stretch in your back as the weight and balance shifts to your core.
• Look straight ahead and hold the pose for about 15 seconds. Bend only as far as your body permits you to. Do not overdo the stretch.
• Continue to take long deep breaths as you relax in this pose. After 15 -20 seconds, as you exhale, relax the pose.

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Bhujangasana Or The Cobra Pose

Bhujanga = Serpent or Snake + Asana = Posture

It is an effective yoga asana for improving the functioning of the digestive tract and curing constipation. The cobra pose strengthens the abdominal muscles and cleans the entire digestive tract. It activates the secretion of digestive juices which in turn aids the smooth passage of stools. It even aids in removing the post-meal flatulence from the body.

How To Do This

• Lie flat on the stomach with the toes pointed out. Place the palms on the floor at the sides, next to the shoulders.
• Engage the abdominal muscles and legs, lift the head slightly, and gently curl the neck backwards.
• Press the palms into the floor, gently lift the shoulders and upper body.
• Try to distribute the stretch evenly along your spine. Breathe calmly and hold here for 5 to 10 breaths.
• As you exhale, gently release your body back to the floor.

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Ardha Matsyendrasana or Sitting Half Spinal Twist

Ardha = Half + Matsya = Fish + Indra = King + Asana = Pose

Seated spinal twist pose manipulates a digestive tract and may help relieve constipation by encouraging the digestive tract to pass stool or gas. It stimulates the pancreas, liver, spleen, kidneys, stomach, and ascending and descending colons.

How To Do This

• Sit upright on your mat with your legs extended in front of you.
• Bend the right knee and cross your right leg over your left, placing the right foot outside of the left knee. Keep the left leg long.
• Bend your left knee and position your left ankle next to your right glute. Your right foot should stay planted on the floor.
• Hook the left elbow to the outside of the right knee, placing the right hand on the floor behind the sacrum (low back).
• Take a deep breath and exhale as you twist further to the right. With each exhale, twist your body further.
• Take 10 breaths, then gently release from the pose and switch sides.

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Malasana Or Garland Pose

Mala = Garland + Asana = Pose

Squatting is considered as the most anatomical position for a bowel movement. It increases the anorectal angle which makes it easier for stool to pass. And the garland pose is that constipation relieving yoga pose that simulates the squatting position. This yoga pose tones the abdominal muscles and improves the function of the colon to help with elimination.

How To Do This

• Start in Mountain Pose (Tadasana), with your arms at your sides. Step your feet about as wide as your mat.
• Bend your knees and lower your hips, coming into a squat. Separate your thighs so they are slightly wider than your torso, but keep your feet as close together as possible.
• As you do so, place your elbows on the inside of your knees with your palms together in a prayer position and gently push against your knees, which helps to lengthen the abdomen.
• Keep your spine straight, your butt moving toward the floor, and your shoulders relaxed away from your ears.
• Stay here for 30 seconds. To get out of the pose, either sit back onto your buttocks or push back up to standing