Blog / Article : 5 yoga poses for constipation relief
We’ve all experienced the discomfort of constipation at some point, and it can really put a damper on our day.
The bloating, the heaviness, and the persistent feeling of being “stuck” can make us feel sluggish and irritable.
But what if I told you there’s a natural way to find relief?
Yoga, with its gentle and intentional movements, can be a game-changer when it comes to promoting healthy digestion and easing constipation woes.
By incorporating a few simple poses into your routine, you can experience a renewed sense of lightness, a soothing release, and a restored feeling of well-being.
Say goodbye to the discomfort and embrace the healing power of yoga for a happier gut.
What is Constipation?
- Constipation is a common digestive issue that can make our days uncomfortable and frustrating.
- It refers to the difficulty or infrequency of bowel movements, resulting in the passage of hard, dry stool.
- The discomfort caused by constipation often includes feelings of bloating, abdominal pain, and a sense of incomplete evacuation.
Various factors can contribute to constipation, such as inadequate fiber intake, lack of physical activity, dehydration, certain medications, dietary changes, or underlying health conditions.
However, if you find yourself grappling with constipation, there is a natural and gentle solution that can provide relief: yoga.
By incorporating specific yoga poses into your routine, you can stimulate digestion, improve bowel movements, and promote overall gut health.
5 yoga poses for constipation relief
1. Pawanmuktasana (Wind-Relieving Pose):
The pronunciation of Pawanmuktasana is:
puh-wahn-mook-TAH-suh-nuh.
- The term “Pawanmuktasana” derives from the Sanskrit words
- “pawan,” meaning : wind
- “mukta,” meaning : release
- “liberate,” and “asana,” meaning : pose or posture.
Therefore, the translation of Pawanmuktasana is “Wind-Relieving Pose” or “Wind-Liberating Pose.”
Practitioners believe that this pose helps in releasing or alleviating excess gas in the digestive system, which is why it is named as such.
Steps :
- Lie flat on your back with your legs extended.
- Relax your entire body and keep your arms beside your body with palms facing down.
- Inhale deeply.
- As you exhale, bring your right knee towards your chest.
- Interlock your fingers and clasp your hands around the shin just below the knee.
- Keep your left leg extended or bend it and place the foot flat on the ground, whichever is more comfortable.
- As you inhale, lift your head and try to touch your nose to the right knee. This is optional and can be skipped if it causes strain.
- Hold the pose for 20-30 seconds while taking deep breaths.
- Exhale and release the right leg, bringing it back to the floor.
- Repeat the same steps with your left leg.
- Finally, bring both knees towards your chest and clasp your hands around them.
- Rock gently from side to side to massage your lower back.
- Breathe deeply and relax in this position for 20-30 seconds.
- Exhale and release, extending your legs back to the floor.
- Relax in Shavasana (Corpse Pose) for a few moments to integrate the effects of the pose.
2. Malasana (Garland Pose):
The pronunciation of Malasana is :
muh-lah-suh-nuh.
The term “Malasana” is derived from the Sanskrit words “mala,” meaning “garland,” and “asana,” meaning “pose” or “posture.”
As a result, Malasana translates to “Garland Pose.
” It is named after the pose’s resemblance to the shape of a garland or a squatting position.
Steps :
- Start by standing with your feet slightly wider than hip-width apart.
- Turn your toes out slightly, allowing your knees to follow the direction of your toes.
- As you exhale, bend your knees and lower your hips towards the ground.
- Bring your palms together at the center of your chest in a prayer position.
- Use your elbows to gently press against your inner thighs, helping to open up your hips.
- Lengthen your spine and keep your chest lifted.
- If possible, try to bring your hips as close to the ground as you comfortably can.
- Keep your weight balanced evenly on both feet.
- You can also choose to stay on the balls of your feet if it’s more comfortable.
- Hold the pose for 30 seconds to a minute while breathing deeply.
To release the pose, place your hands on the ground and gently straighten your legs to come back up to a standing position.
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3. Ardha Matsyendrasana (Half Lord of the Fishes Pose):
The pronunciation of Ardha Matsyendrasana is:
ahr-dhah maht-see-en-drah-suh-nuh.
Ardha Matsyendrasana is named after the yogi Matsyendra, who is believed to be one of the first founders of hatha yoga.
“Ardha” means “half,” “Matsyendra” refers to the yogi’s name, and “asana” means “pose” or “posture.
” Therefore, Ardha Matsyendrasana can be translated as “Half Lord of the Fishes Pose,” paying homage to the yogi Matsyendra and the twisting motion of the pose, which is reminiscent of a fish.
Steps :
- Start by sitting on the floor with your legs extended in front of you.
- Bend your knees and place your feet on the floor, keeping them together.
- Slide your left foot under your right leg, bringing it to the outside of your right hip.
- Keep your right leg extended or bend it and place the foot flat on the floor, whichever is more comfortable.
- Inhale and lengthen your spine, sitting tall.
- As you exhale, twist your upper body towards the right, placing your left hand on the floor behind you for support.
- Bring your right arm to the outside of your left knee, pressing the knee gently to deepen the twist.
- Keep your spine long and your chest lifted.
- Gaze over your left shoulder, or if comfortable, turn your head to look over your left shoulder.
- Hold the pose for 30 seconds to a minute while breathing deeply.
- To release, slowly unwind the twist, coming back to the center.
Repeat the same steps on the other side, crossing your right foot under your left leg and twisting towards the left.
4. Uttanasana (Standing Forward Bend):
The pronunciation of Uttanasana is :
“oo-tah-NAH-suh-nuh.
The term “Uttanasana” derives from the Sanskrit words “ut,” meaning “intense” or “powerful,” and “tan,” meaning “to stretch” or “extend.
“Consequently, Uttanasana translates to “Intense Stretch Pose” or “Powerful Forward Bend.
” The pose receives its name due to the profound stretch and forward folding movement of the body it entails.
Steps :
- Start by standing with your feet hip-width apart.
- Relax your entire body and soften your knees slightly.
- Exhale and fold forward from your hips, keeping your spine straight.
- Allow your head, neck, and arms to hang heavy towards the ground.
- If your hamstrings are tight, you can bend your knees more to make the pose more accessible.
- Bring your palms to the ground beside your feet or hold onto your ankles or calves.
- Alternatively, you can cross your arms and hold onto opposite elbows.
- Relax your neck and let your head hang, allowing the weight to deepen the stretch.
- Breathe deeply and hold the pose for 30 seconds to a minute.
- To release, slowly engage your core and inhale as you rise up, lifting your torso back to an upright position.
5. Supta Matsyendrasana (Supine Spinal Twist):
The pronunciation of Supta Matsyendrasana is :
“soop-tah maht-see-en-drah-suh-nuh.”
Supta Matsyendrasana is derived from the Sanskrit words “supta” which means “supine” or “lying down,” “Matsyendra” which refers to the sage Matsyendra, and “asana” which means “pose” or “posture.
” Therefore, Supta Matsyendrasana can be translated as “Supine Matsyendra’s Pose” or “Supine Spinal Twist.
” The pose is named after the sage Matsyendra and the supine position of the body during the twist.
Steps :
- Begin by lying flat on your back (supine position) on a yoga mat or comfortable surface.
- Extend your arms out to the sides in a T shape, with your palms facing down.
- Bend your knees and place your feet flat on the floor, hip-width apart.
- On an exhale, bring your right knee towards your chest.
- Use your left hand to guide your right knee across your body towards the left side.
- Keep your right shoulder grounded on the mat and gaze towards your right hand.
- If comfortable, you can extend your right arm out to the right side, creating a gentle twist through the spine.
- Relax into the pose and allow gravity to deepen the twist, while keeping both shoulders grounded.
- Breathe deeply and hold the pose for 30 seconds to a minute, or as long as feels comfortable.
- On an inhale, bring your right knee back to the center and repeat the same steps on the other side.
- After completing both sides, bring both knees to the chest for a gentle hug.
- Finally, extend your legs and relax in Savasana (Corpse Pose) for a few moments to integrate the effects of the pose.
FAQ’s About : 5 yoga poses for constipation relief
Here are some frequently asked questions about using yoga for constipation relief along with their answers:
➊. Can yoga really help with constipation?
Yes, yoga can be effective in relieving constipation.
- Certain yoga poses stimulate the abdominal muscles, promote digestion, and improve bowel movements, helping to alleviate constipation symptoms.
➋. How often should I practice yoga for constipation relief?
Regular practice can help maintain healthy digestion and prevent constipation from occurring in the first place.
➌. Are there specific yoga poses that are beneficial for constipation relief?
Yes, there are several poses that can be helpful, such as
Pawanmuktasana (Wind-Relieving Pose)
Malasana (Garland Pose)
Uttanasana (Standing Forward Bend)
Ardha Matsyendrasana (Half Lord of the Fishes Pose)
Supta Matsyendrasana (Supine Spinal Twist).
These poses target the abdominal area, stimulate digestion, and promote healthy bowel movements.
➍. Can beginners with limited flexibility practice these poses?
Yes, beginners can practice these poses. It’s important to listen to your body and modify the poses as needed.
Start with gentle variations and gradually increase the intensity as your flexibility improves.
➎. Can yoga alone relieve chronic constipation?
While yoga can be beneficial, it’s important to adopt a holistic approach to manage chronic constipation.
This may include maintaining a balanced diet rich in fiber, staying hydrated, incorporating regular physical activity,
managing stress levels, and seeking medical advice if the problem persists.
- Remember, it’s always a good idea to consult with a qualified yoga instructor or healthcare professional for personalized guidance based on your specific needs and health conditions.
Healthflies Says :
Remember to listen to your body and modify the pose as needed. If you have any existing injuries or medical conditions, it’s best to consult with a qualified yoga instructor or healthcare professional before attempting this pose.
Disclaimer :
The information provided is for informational purposes only and should not be considered as medical advice.
Always consult with a qualified healthcare professional before starting any new exercise or yoga program.
The practice of yoga poses for constipation relief should be done under the guidance of a trained instructor.
The user assumes all risks and responsibilities associated with the use of this information.
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