{"id":1897,"date":"2022-11-01T13:27:00","date_gmt":"2022-11-01T07:57:00","guid":{"rendered":"https:\/\/www.rishikulyogshalarishikesh.com\/blog\/?p=1897"},"modified":"2026-10-05T10:51:05","modified_gmt":"2026-10-05T10:51:05","slug":"yoga-poses-for-constipation","status":"publish","type":"post","link":"https:\/\/www.rishikulyogshalarishikesh.com\/blog\/yoga-poses-for-constipation\/","title":{"rendered":"8 Yoga Poses for Constipation That Might Help You"},"content":{"rendered":"\n

Constipation is one of those quietly common discomforts that most of us face from time to time, and most of us suffer through silently. Yoga can be a gentle, practical help. Through twists, mild abdominal compression, and slow breath, certain poses encourage the digestive system to move things along. In this guide, we’ll meet eight gentle yoga poses for constipation<\/strong>, walk through them with care, and look at the breathing practices, simple exercises, and lifestyle habits that support them.<\/p>\n\n\n\n

According to some researchers, certain yoga postures can affect a person’s digestive tract by encouraging it to pass gas or stool, which may help relieve constipation. Let’s see how yoga can help with constipation.<\/p>\n\n\n\n

The best yoga poses for constipation<\/strong> are Pawanmuktasana (Wind-Relieving Pose), Malasana (Squat), Supine Twist, Ardha Matsyendrasana (Seated Twist), Balasana (Child’s Pose), Crescent Twist, Bhujangasana (Cobra), and Legs Up the Wall. Practise them for 10\u201315 minutes in the morning on an empty stomach, drink warm water, and eat enough fibre for the best results.<\/p>\n\n\n\n

How Can Yoga Help with Constipation?<\/h2>\n\n\n\n

Constipation yoga focuses on poses that stimulate the digestive system, helping to relieve bloating and promote regular bowel movements. By gently massaging the abdominal organs and improving circulation, these poses provide a natural, effective way to ease constipation and improve overall digestive health.<\/p>\n\n\n\n

1. Manage Stress<\/h3>\n\n\n\n

Some people get “blocked up” when they are stressed out, and yoga is known to reduce stress through asanas and breathing exercises. Simply breathing deeply and meditating can greatly improve your digestion and help move things along.<\/p>\n\n\n\n

2. Digestive Massage<\/h3>\n\n\n\n

In yoga, you twist your body, fold forward, and do gentle inversions. These movements can increase blood and oxygen flow to your digestive system and support peristalsis, the natural wave-like movement that pushes stool through the intestines. So doing yoga regularly can support healthy bowel movements.<\/p>\n\n\n\n

However, don’t push too hard while doing the twists. You may get sore the next day, or in the worst case, you may injure yourself. A little discomfort is alright, as long as it is not painful.<\/p>\n\n\n\n

The following asanas for constipation<\/strong> can help. So roll out your mat, and let’s do them.<\/p>\n\n\n\n

8 Best Yoga Poses and Exercises for Constipation<\/h2>\n\n\n\n

Yoga for constipation relief<\/strong> uses specific poses that stimulate the digestive system and relieve abdominal discomfort. These poses help improve circulation, encourage regular bowel movements, and ease bloating. By adding gentle stretches and twists to your routine, yoga offers a natural and effective way to improve digestive health and overall well-being.<\/p>\n\n\n\n

1) Pawanmuktasana (Wind-Relieving Pose)<\/h3>\n\n\n\n

This is one of the most popular yoga asanas for constipation<\/strong>. Pressing the knees into the belly gently squeezes the large intestine and helps release trapped gas.<\/p>\n\n\n\n

How to do it:<\/strong><\/p>\n\n\n\n

    \n
  1. Lie on your back with your legs straight.<\/li>\n\n\n\n
  2. Breathe in. As you breathe out, bend both knees and bring them toward your chest.<\/li>\n\n\n\n
  3. Wrap your arms around your knees and gently hug them in.<\/li>\n\n\n\n
  4. If comfortable, lift your head and bring your nose toward your knees.<\/li>\n\n\n\n
  5. Hold for 30 seconds to 1 minute, breathing slowly.<\/li>\n\n\n\n
  6. Release and lower your legs.<\/li>\n<\/ol>\n\n\n\n

    Tip:<\/strong> You can also do it one leg at a time. Start with the right leg, then the left, following the direction of the large intestine.<\/p>\n\n\n\n

    \"Students<\/figure>\n\n\n\n
    \n

    Also Read: Pawanmuktasana (Wind Relieving Pose): Steps, Benefits & Precautions<\/a><\/em><\/strong><\/p>\n<\/blockquote>\n\n\n\n

    2) Malasana (Yogic Squat)<\/h3>\n\n\n\n

    Squatting is the body’s natural position for passing stool. It relaxes the pelvic floor and straightens the passage of the rectum.<\/p>\n\n\n\n

    How to do it:<\/strong><\/p>\n\n\n\n

      \n
    1. Stand with your feet a little wider than hip-width apart, toes turned slightly out.<\/li>\n\n\n\n
    2. Bend your knees and lower your hips into a deep squat.<\/li>\n\n\n\n
    3. Bring your palms together at your chest and gently press your elbows against your inner knees.<\/li>\n\n\n\n
    4. Keep your back as straight as you can.<\/li>\n\n\n\n
    5. Hold for 30 seconds to 1 minute.<\/li>\n<\/ol>\n\n\n\n

      Tip:<\/strong> If your heels lift off the floor, place a folded blanket under them.<\/p>\n\n\n\n

      \"Malasana<\/figure>\n\n\n\n
      \n

      Also Read: Malasana (Garland Pose): Benefits, Steps & How to Do It<\/a><\/em><\/strong><\/p>\n<\/blockquote>\n\n\n\n

      3) Supine Twist (Supta Matsyendrasana)<\/h3>\n\n\n\n

      This is a very calming pose. It is a gentle twist that helps move food through your digestive tract by increasing blood flow to your gut.<\/p>\n\n\n\n

      How to do it:<\/strong><\/p>\n\n\n\n

        \n
      1. Lie on your back and bring your left knee to your chest.<\/li>\n\n\n\n
      2. Stretch both arms out to your sides in a T-position, palms facing down.<\/li>\n\n\n\n
      3. Keeping your shoulders flat on the ground, move your bent left leg across your body to the right side.<\/li>\n\n\n\n
      4. Turn your head to look to your left.<\/li>\n\n\n\n
      5. Hold for 30 seconds to 1 minute, then switch sides.<\/li>\n<\/ol>\n\n\n\n
        \"Students<\/figure>\n\n\n\n

        4) Ardha Matsyendrasana (Half Lord of the Fishes Pose)<\/h3>\n\n\n\n

        This seated twist squeezes and releases the abdomen, which is said to stimulate the digestive organs.<\/p>\n\n\n\n

        How to do it:<\/strong><\/p>\n\n\n\n

          \n
        1. Sit with both legs stretched out in front of you.<\/li>\n\n\n\n
        2. Bend your right leg and tuck your right foot beside your left hip.<\/li>\n\n\n\n
        3. Bend your left leg and place your left foot on the floor outside your right knee.<\/li>\n\n\n\n
        4. Place your right elbow on the outside of your left knee and your left hand on the floor behind you.<\/li>\n\n\n\n
        5. Gently twist your torso to the left and look over your left shoulder.<\/li>\n\n\n\n
        6. Hold for 30 seconds to 1 minute, then switch sides.<\/li>\n<\/ol>\n\n\n\n
          \"Students<\/figure>\n\n\n\n
          \n

          Also Read: Ardha Matsyendrasana (Half Lord of the Fishes Pose): Benefits, Steps, Variations & Precautions<\/a><\/em><\/p>\n<\/blockquote>\n\n\n\n

          5) Balasana (Child’s Pose)<\/h3>\n\n\n\n

          This is a gentle resting pose. The thighs press softly against the belly, which relaxes the abdomen and calms the nervous system.<\/p>\n\n\n\n

          How to do it:<\/strong><\/p>\n\n\n\n

            \n
          1. Kneel on your mat and sit back on your heels.<\/li>\n\n\n\n
          2. Bend forward and rest your forehead on the mat.<\/li>\n\n\n\n
          3. Stretch your arms forward, or rest them beside your body.<\/li>\n\n\n\n
          4. Breathe slowly into your belly.<\/li>\n\n\n\n
          5. Stay for 1\u20132 minutes.<\/li>\n<\/ol>\n\n\n\n
            \"Students<\/figure>\n\n\n\n
            \n

            Also Read: Balasana (Child\u2019s Pose)<\/a><\/em><\/strong><\/p>\n<\/blockquote>\n\n\n\n

            6) Crescent Twist (Parivrtta Anjaneyasana)<\/h3>\n\n\n\n

            This twist combines a lunge with a deep rotation of the torso. It is stronger than the other twists, so try it once you are comfortable with them.<\/p>\n\n\n\n

            How to do it:<\/strong><\/p>\n\n\n\n

              \n
            1. Step your right foot forward into a lunge. Keep your left leg straight behind you, or lower the left knee to the mat for an easier version.<\/li>\n\n\n\n
            2. Bring your hands into a prayer (namaste) position at your chest.<\/li>\n\n\n\n
            3. Slowly bend your upper body toward your right knee.<\/li>\n\n\n\n
            4. Twist your torso to the right and place your left elbow on the outside of your right knee.<\/li>\n\n\n\n
            5. Hold for 30 seconds, breathing slowly, then switch sides.<\/li>\n<\/ol>\n\n\n\n
              \"Students<\/figure>\n\n\n\n

              7) Bhujangasana (Cobra Pose)<\/h3>\n\n\n\n

              There is no twisting in Cobra Pose, but it gently stretches the abdomen and can help relieve gas.<\/p>\n\n\n\n

              How to do it:<\/strong><\/p>\n\n\n\n

                \n
              1. Lie on your belly with your legs together and the tops of your feet on the mat.<\/li>\n\n\n\n
              2. Place your palms flat on the floor beside your shoulders.<\/li>\n\n\n\n
              3. Breathe in. Using your back muscles, slowly lift your head and chest off the ground.<\/li>\n\n\n\n
              4. Keep your elbows slightly bent and close to your body. Keep your shoulders away from your ears.<\/li>\n\n\n\n
              5. Hold for 15\u201330 seconds.<\/li>\n\n\n\n
              6. Breathe out and slowly lower back down.<\/li>\n<\/ol>\n\n\n\n
                \"Students<\/figure>\n\n\n\n
                \n

                Also Read: Bhujangasana (Cobra Pose)<\/a><\/em><\/strong><\/p>\n<\/blockquote>\n\n\n\n

                8) Legs Up the Wall Pose (Viparita Karani)<\/h3>\n\n\n\n

                This is a gentle, restorative pose. It relaxes the body and calms the nervous system, which supports the “rest and digest” state needed for healthy bowel movements.<\/p>\n\n\n\n

                How to do it:<\/strong><\/p>\n\n\n\n