Yoga For Constipation: 7 Poses For Natural Relief (With Easy Step-By-Step Guide)

Feeling bloated, backed up, or just not yourself lately? Constipation can ruin your mood and drain your energy. Before you reach for harsh laxatives, try something more natural and healing—yoga for constipation. Yes, a few simple stretches and breathing exercises can do wonders for your gut.

In this guide, we’ll walk you through 7 effective yoga poses to relieve constipation, with step-by-step instructions for each. Whether you’re a beginner or a seasoned yogi, this gentle and holistic approach might just be the relief your body is craving.

How Yoga Helps With Constipation

The Gut-Brain Connection

Your gut and brain are closely linked. Stress and anxiety can slow down digestion. Practicing yoga for constipation calms your nervous system, making digestion smoother and more efficient.

Stretching & Movement Stimulate Digestion

Many yoga poses gently massage the digestive organs, improving circulation and helping waste move through your intestines.

Yoga for constipation works by enhancing peristalsis—the wave-like muscle movements that push food and waste through your system.

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Better Than Pills

While over-the-counter remedies may work short-term, they often come with side effects. Yoga for constipation is natural, safe, and improves your overall well-being—body and mind.

Precautions Before Starting Yoga For Constipation

• Avoid practicing on a full stomach.
• Stay hydrated throughout the day.
• If you have abdominal pain or a medical condition, consult your doctor.
• Listen to your body—don’t force any pose.

7 Yoga Poses To Relieve Constipation Naturally

Each of these yoga poses targets your core, abdomen, and digestive organs. Practice them daily for best results.

1. Wind-Relieving Pose (Pawanmuktasana)

How to do it:

• Lie on your back and hug your knees to your chest.
• Hold your knees with both hands and gently rock side to side.
• Hold for 30 seconds to 1 minute.

Benefits: Stimulates bowel movement and relieves gas.

2. Supine Twist (Supta Matsyendrasana)

How to do it:

• Lie on your back and bring one knee across your body.
• Extend the opposite arm and look in the opposite direction.
• Hold for 30–60 seconds and repeat on the other side.

Benefits: Encourages detoxification and massages the intestines.

3. Cat-Cow Stretch (Marjaryasana–Bitilasana)

How to do it:

• Come to your hands and knees.
• Inhale, arch your back (cow pose), exhale, round it (cat pose).
• Repeat for 1–2 minutes.

Benefits: Stimulates digestion, warms up the spine, and improves gut motility.

4. Child’s Pose (Balasana)

How to do it:

• Sit back on your heels and fold forward.
• Stretch your arms ahead or rest them beside your body.
• Stay for 1–3 minutes.

Benefits: Relieves stress and supports gut relaxation.

5. Bow Pose (Dhanurasana)

How to do it:

• Lie on your belly, bend your knees, and hold your ankles.
• Inhale and lift your chest and legs off the floor.
• Hold for 15–30 seconds.

Benefits: Strengthens abdominal muscles and aids digestion.

6. Seated Forward Bend (Paschimottanasana)

How to do it:

• Sit with your legs stretched out.
• Inhale, lengthen your spine, exhale, and fold forward.
• Hold for 1–2 minutes.

Benefits: Stimulates the liver, kidneys, and digestion.

7. Garland Pose (Malasana)

How to do it:

• Squat with your feet flat and knees wide.
• Bring palms together at your chest, pressing elbows into your knees.
• Hold for 30–60 seconds.

Benefits: Opens the hips and promotes a natural bowel movement position.

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Breathing Techniques To Boost Digestion

Kapalabhati (Skull-Shining Breath)

This energizing breath technique helps stimulate abdominal organs and clear toxins. Do it in the morning for a great gut reset.

Anulom Vilom (Alternate Nostril Breathing)

Helps calm the nervous system and balance energy—perfect before or after your yoga for constipation routine.

Creating A Daily Yoga Routine For Constipation Relief

• Best time: Morning, on an empty stomach
• Duration: 15–20 minutes daily
• Combine poses + breathing + hydration
• Consistency is key!

Lifestyle Tips To Support Digestion

• Eat fiber-rich foods: fruits, vegetables, and whole grains
• Drink plenty of water (especially warm water in the morning)
• Manage stress with meditation or journaling
• Walk after meals to stimulate digestion

When To See A Doctor

While yoga for constipation is effective for many, chronic issues may require medical attention. If you experience severe pain, bleeding, or haven’t had a bowel movement in several days, consult a healthcare professional.

Conclusion

Constipation can be frustrating, but it doesn’t have to take over your life. Practicing yoga for constipation daily can naturally stimulate digestion, reduce bloating, and improve your overall gut health—without any side effects.

Try these 7 yoga poses today and give your body the gentle push it needs to feel lighter, cleaner, and more energized.

Stick to the routine. Stay hydrated. And trust your body—it knows how to heal when you give it the right tools.

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