Yoga for constipation: 5 poses for relief

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Let’s be real—constipation isn’t exactly a fun topic to talk about, but it’s something most of us have dealt with at some point. 

Whether it’s from stress, a lack of fiber, or just sitting too long at your desk, feeling backed up can leave you sluggish, bloated, and downright uncomfortable.

But here’s the good news: yoga might be the gentle nudge your body needs to get things moving again.

Yoga isn’t just about headstands and deep breathing—it’s also an amazing tool for improving digestion and supporting your gut health. 

Certain poses can help stimulate your digestive system, relieve built-up tension in your belly, and even reduce stress, which is often a sneaky cause of constipation. Plus, yoga gives you an excuse to slow down and focus on yourself, which is something we all need from time to time.

In this article, we’ll dive into how yoga can be your secret weapon against constipation. We’ll also share eight simple but effective poses that you can try today to find some relief. Ready to roll out your mat and feel better from the inside out? Let’s get started!

How Yoga Can Alleviate Constipation?

How exactly does yoga help with constipation? Turns out, it’s more than just stretching and looking zen. Yoga works on your body in some pretty cool ways that can get your digestive system back on track. Here’s the details:

1. It gets things moving

Ever feel like your insides are stuck in traffic? Yoga can act like a green light for your digestive system. Certain poses gently massage your intestines and abdominal area, which can help push things along. Twists, forward folds, and gentle stretches are especially great for giving your gut a little boost.

2. Bye-bye, belly tension

Stress and constipation are like those annoying friends who always show up together. When you’re stressed, your body goes into “fight or flight” mode, which can slow down digestion. Yoga, with its deep breathing and mindful movements, is like a spa day for your nervous system. It helps calm your mind and relax your body—especially your belly.

3. Boosts bloodfFlow

Yoga improves circulation, which is key for a healthy digestive system. When you get your blood pumping, it helps carry oxygen and nutrients to your digestive organs. This makes them more efficient at breaking down food and doing their job. Think of it like giving your gut a little energy drink.

4. Encourages Mindful Eating

Yoga itself isn’t going to magically change what you eat, but the practice encourages mindfulness. And when you’re mindful about what you’re putting on your plate, you’re less likely to overload on foods that slow your digestion. Plus, staying hydrated and eating plenty of fiber are easier to stick to when you’re in a “treat your body right” mindset.

5. It’s Low-Impact and Accessible

The best part? You don’t need to be a yoga pro or super flexible to get the benefits. These poses are gentle, low-impact, and can be done right in your living room—no fancy studio required. Plus, a lot of them feel so good, you’ll want to make them a regular part of your routine.

5 Yoga Poses to Alleviate Constipation Symptoms

1. Wind-Relieving Pose (Pavanamuktasana)

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Yep, the name says it all—this one is made to help you let it go. Think of it as your gut’s “reset” button, gently releasing any trapped air or tension.

How to do it:

• Lie down on your back like you’re about to take a nap (tempting, right?).
• Hug one knee into your chest, holding onto your shin.
• Hold for 20–30 seconds, take some deep breaths, and then switch legs.
• Want a little extra love? Hug both knees to your chest and gently rock side to side—it’s a game-changer.

Why it works:

This pose puts just the right amount of pressure on your tummy to help things flow. Bonus: it feels like a warm hug for your belly.

2. Seated Forward Fold (Paschimottanasana)

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Stretch and de-stress at the same time? Sign us up. This pose not only loosens up your hamstrings (hello, flexibility!) but also gives your internal organs a gentle massage to keep digestion moving along.

How to do it:

• Sit on the floor with your legs straight out in front of you like a human ruler.
• Take a deep breath, lengthen your spine, and as you exhale, reach for your toes—or as far as your hamstrings will let you.
• Hold the pose for 30–60 seconds, breathing deeply. (Pro tip: A yoga strap or scarf can help if your toes feel miles away.)

Why it works:

The gentle compression on your stomach is like telling your digestive system, “Alright, let’s get back to work.” Plus, it’s super calming—you’ll feel like you’ve hit the reset button on your whole day.

3. Cat-Cow Pose (Marjaryasana-Bitilasana)

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This classic yoga combo is like the PB&J of poses—simple, satisfying, and always a good idea. It’s a gentle way to stretch and stimulate your abdominal organs while also waking up your spine.

How to do it:

• Start on all fours like you’re about to crawl into your favorite snack stash.
• Inhale as you arch your back, drop your belly, and lift your head (this is Cow Pose).
• Exhale as you round your spine, tucking your chin to your chest and pulling your belly button in (this is Cat Pose).
• Flow between these two for 1–2 minutes, moving with your breath.

Why it works:

The stretching and squeezing action stimulates your gut and gets things moving. Plus, it’s super relaxing—you might find yourself doing this every morning just because it feels so darn good.

4. Supine Twist (Supta Matsyendrasana)

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Feeling twisted up inside? Let’s untangle that with this soothing spinal twist. It’s not just a stretch for your back; it’s also a sneaky way to massage your internal organs and encourage healthy digestion.

How to do it:

• Lie on your back with your arms out to the sides like a T.
• Pull your knees into your chest, then drop them over to one side.
• Keep your shoulders grounded and hold for 30–60 seconds, then switch sides.
• Feel that stretch? Yeah, your gut loves it too.

Why it works:

Twisting helps “squeeze and soak” your digestive organs—kind of like wringing out a sponge, but way more pleasant. Plus, it’s perfect for unwinding after a long, stressful day.

5. Child’s Pose (Balasana)

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This pose is a fan favorite for a reason—it’s simple, comforting, and perfect for a little me-time. It gently compresses your abdomen and helps you breathe deeply, which can do wonders for digestion.

How to do it:

• Kneel on the floor and sit back on your heels like you’re settling in for a cozy storytime.
• Stretch your arms out in front of you and lower your chest toward the ground.
• Rest your forehead on the mat and take deep, slow breaths for 1–2 minutes.

Why it works:

This pose releases tension in your lower back and belly, which is huge if stress is messing with your digestion. Plus, it’s the ultimate “let-it-all-go” moment for your body and mind.

Conclusion

And that’s it—your go-to yoga routine for when your gut needs a little love! These poses aren’t just stretches; they’re like secret weapons for getting things moving, easing that uncomfortable bloated feeling, and giving your body the reset it’s begging for. 

The best part? You don’t need to twist yourself into a pretzel or be a yoga expert to feel the benefits. Just a few minutes, a little patience, and some deep breaths can do wonders.

Yoga is like the ultimate multitasker. It helps your body feel better and gives your mind a break from all the stress life throws at you. So, even if you’re not feeling backed up, these poses are worth adding to your routine just to keep everything running smoothly.

So, the next time you’re feeling sluggish or just “off,” grab your mat, try these poses, and let yoga work its magic. It’s simple, it’s calming, and your tummy will thank you. Who knows? You might even end up loving the whole yoga vibe—it’s like self-care wrapped up in a stretch.

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Friska 🐨