Top 14 Exercises & Yoga Poses for Constipation

Yoga for Constipation

If you’re tired of dealing with constipation, it’s time to explore natural remedies like yoga for constipation relief. Yoga help stimulates digestion, improve bowel movement, and promote overall digestive health. Incorporating these simple yet effective yoga postures into your daily routine can relieve constipation and enjoy a healthier digestive system. This blog guide you through various poses of yoga for constipation. 

Constipation is the infrequent and painful bowel movements, typically fewer than three times a week, resulting in hard, dry stools. Symptoms include infrequent bowel movements, hard or lumpy stools, difficulty or pain passing stools, and a sensation of incomplete evacuation. This can be caused by various factors such as inadequate fibre intake, lack of physical activity, slow movement of stool through the colon, and gastrointestinal disorders like irritable bowel syndrome. Other causes for constipation include pregnancy, ageing, travel, or ignoring the urge to have a bowel movement. Sometimes medications and dietary supplements, such as antacids, diuretics, and iron supplements, can also contribute to constipation. Changes in diet, insufficient liquid intake, and underlying conditions like coeliac disease, diabetes, hypothyroidism, or Parkinson’s disease can exacerbate constipation. Additionally, pelvic floor disorders in women and intestinal obstructions or tumours can lead to constipation. To improve constipation naturally, increase dietary fibre through fruits, vegetables, and whole grains, stay hydrated, and engage in regular physical activity, including yoga, to stimulate bowel movements. Establishing a consistent bathroom routine and reducing stress can also aid in alleviating symptoms. Incorporating natural laxatives like prunes or flaxseeds into the diet may provide further relief.

Best Yoga Poses for Constipation

List of Best Yoga Poses to Relieve Constipation

1. Wind-relieving pose (Pawanmuktasana)
2. Half-wind pose (Ardha Pavan Muktasana)
3. Half spinal twist (Ardha Matsyendrasana)
4. Child’s pose (Balasana)
5. Cobra pose (Bhujangasana)
6. Butterfly pose (Badhakonasana)
7. Crescent lunge twist (Anjaneyasana)
8. Bow pose (Dhanurasana)
9. Adamant pose (Vajrasana)

1) Wind-relieving pose (Pawanmuktasana)

• Lie on a mat with legs hip-width apart. Bring knees to chest and hold them.
• Keep breathing normally and lift your head towards your knees. 
• Hold for 5-10 seconds, maintaining breath. 
• Lower your head to the floor and exhale. Repeat, taking deep breaths, to encourage soft stool.

2) Half-wind pose (Ardha Pavan Muktasana)

• Lie on a mat with feet apart and hands beside you. 
• Lift and bend one leg towards your body, holding it. 
• Hold for three seconds and repeat. 
• Return to the starting position. Repeat with the other leg. Do this set 5 times.
• Integrate this practical exercise for constipation into your daily routine and experience natural relief and improved bowel regularity.

3) Half spinal twist (Ardha Matsyendrasana)

• Sit with legs extended. 
• Cross the left leg over the right. 
• Lift right arm, twist left, bringing right elbow outside the left knee. 
• Place left hand behind for support. 
• Hold, breathe, then release. 
• Repeat with the right leg crossed and twist to the right.

4) Child’s pose (Balasana)

• Start on all fours on a mat.
• Lower your hips towards your ankles, spreading your arms on the ground.
• Ensure your head is tucked between your arms.
• Breathe steadily and hold this position for 10-15 seconds before releasing.
• You can widen your knees to stretch the lower back and thighs or keep your knees bent.
• Return to the starting position.
• Repeat this sequence five times as an exercise for constipation.
• Try this asana for constipation daily.

5) Cobra pose (Bhujangasana)

• Lie down on your stomach with your legs extended.
• Place palms near shoulders, fingers forward.
• Inhale, lift the upper body with slightly bent elbows.
• Keep lower body grounded.
• Hold, breathe, and lengthen your neck.
• Exhale, lower back down.
• Repeat a few times, focusing on controlled movements.

6) Butterfly pose (Badhakonasana)

• Sit comfortably and extend your legs in front of you.
• Bend your knees, thus bringing the soles of your feet together, holding onto your toes with both hands.
• Gently pull your heels towards your groin, feeling a stretch in your inner thighs.
• Now, with a fluttering motion, move your legs up and down to stretch the muscles in your inner thighs and groin area, which can become tight.
• Repeat 50 times of this exercise for constipation.

7) Crescent lunge twist (Anjaneyasana)

• Step your right foot ahead into a lunge, left foot back.
• Bend the right knee, keep the left leg straight.
• Inhale, raise arms overhead.
• Exhale, twist to the right, bringing left elbow outside the right knee.
• Press palms together at the heart centre.
• Hold, breathe, gaze forward or look over the right shoulder.
• Release, bring hands down.
• Repeat, switching sides.

8) Bow pose (Dhanurasana)

• Lie on your stomach, legs extended, arms by your sides.
• Bend your knees, thus reaching back to hold your ankles.
• Inhale, lift chest and thighs and pull ankles.
• Lift legs and chest, creating a bow shape.
• Gaze forward, and breathe steadily.
• Hold, feeling the stretch and engaging back muscles.
• Exhale, lower down to the mat.
• Rest in Child’s Pose.

9) Adamant pose (Vajrasana)

• Kneel on a mat, knees together, feet slightly apart.
• Sit back on heels, hands on thighs.
• Keep spine upright, shoulders relaxed.
• Rest hands comfortably, palms up or down.
• Breathe deeply, relax and find calmness.
• Hold for a few minutes, focusing on breathing.
• Release by leaning forward and coming out of the pose.

The Best Exercise for Constipation

List of Best Exercise to Relieve Constipation

1. Deep squat
2. Half-lying leg ups
3. Chair exercises
4. Pelvic tilt ball squeeze
5. Deep breathing exercises

1) Deep squat

• Stand with your feet broader than hip-width apart, toes slightly outward.
• Lower into a squat, like sitting back into a chair.
• Keep heels down, chest lifted, and back straight.
• Bring hands together at the chest or extend forward.
• Engage your core and breathe.
• Hold, then stand back up.
• Repeat for better results.
• Incorporate this exercise for constipation into your daily schedule.

2) Half-lying leg ups

• Lie down on your back with your legs straight.
• Lift one leg towards the ceiling.
• Lower the leg back down.
• Repeat with the other leg.
• Alternate between legs, lifting and lowering.
• Engage core and maintain control.
• Perform desired repetitions.

3) Chair exercises

• Sit on a chair with a straight back, feet flat on the ground, and hands on thighs.
• Bend forward, touch the ground with your hands, and hold briefly.
• Lift back up and repeat.
• Bring one leg towards the chest, bending the head to touch the knee.
• Hold briefly, release, and repeat.
• Repeat with the other leg.
• Repeat the set around ten times.
• This exercise for bowel movement helps to relieve constipation.

4) Pelvic tilt ball squeeze

• Lie down and bend your knees.
• Place a medicine ball between your knees.
• Perform a pelvic tilt, pressing your lower back to the floor.
• Lift both legs with the ball and squeeze it using your legs.
• Hold for three counts, then release.
• Repeat five times for constipation relief.

5) Deep breathing exercises

• Sit comfortably and close your eyes.
• Take a slow and deep breath via your nose.
• Exhale slowly through your mouth.
• Focus on the sensation of your breath, breathing deeply and fully.
• Make your inhales and exhales smooth and even.
• Practice for a few minutes, gradually increasing the duration.

Also read: Bhramari pranayama (bee breath) benefits

How can Yoga and Exercise Help with Constipation?

Yoga and exercise for constipation offer natural and holistic approaches. By incorporating regular physical activity and specific yoga poses like lotus position or Padmasana into your routine, you can experience relief from constipation while enhancing your overall well-being.

Reducing stress

Yoga and exercise are excellent stress relievers. Stress can negatively impact digestion and contribute to constipation. Engaging in yoga and exercise helps reduce stress levels, promoting healthy digestion and bowel movements.

Improves digestive health

Yoga poses, like twists and forward bends, stimulate the abdominal muscles and massage the digestive organs, aiding in the smooth movement of stool through the intestines. Exercise, especially cardio activities, increases blood flow to the digestive system, enhancing efficiency.

When is the best time to exercise?

The best time to exercise depends on personal preference and schedule. Some people find that working out in the morning boosts their energy levels and sets a positive tone for the day. Others prefer exercising in the afternoon or evening to relieve stress and unwind. Ultimately, the key is consistency. Find a time that aligns with your routine and allows you to maintain a regular exercise regimen that works best for you.

Conclusion

Incorporating yoga for constipation or doing gentle exercises into your routine can be a beneficial approach for managing the condition. These low-impact activities, such as yoga poses, deep breathing exercises, and stretches, help stimulate digestion, improve bowel movement, and relieve stress. 

By focusing on relaxation, stretching the abdominal muscles, and promoting healthy digestion, gentle exercises and yoga offer a natural and holistic way to alleviate constipation. Prioritising your overall well-being will contribute to a healthier digestive system and improved quality of life.

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Frequently Asked Questions

Disclaimer 

The content provided within this article has been thoroughly verified for accuracy. However, we advise consulting a healthcare professional before utilising any medication or dietary supplements mentioned herein.

References

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