Background Context:
Why Yoga for Constipation? 5 yoga poses for constipation
Constipation is more than just uncomfortable—left unchecked, it can impact energy, skin, sleep, and mental clarity. Stress, poor diet, and a sedentary lifestyle often slow down digestion, causing irregular bowel movements.5 yoga poses for constipation
But what if the solution didn’t lie in harsh laxatives—but in your breath, your body, and your mat?
Yoga for constipation works by:
- Stimulating the abdominal organs
- Massaging the intestines
- Improving blood circulation to the gut
- Calming the nervous system
Let’s explore 5 beginner-friendly yoga poses that offer almost instant relief and support long-term gut health. 5 yoga poses for constipation
🧘♂️ 1. Wind-Relieving Pose (Pawanmuktasana):yoga for constipation
Why it helps:
This pose compresses the ascending and descending colon, promoting the release of trapped gas and aiding bowel movement.
How to do it:
- Lie on your back.
- Bring both knees to your chest.
- Wrap your arms around your knees.
- Hold for 30–60 seconds while breathing deeply.
Bonus Tip: Try one leg at a time for a gentler version.
🧘♂️ 2. Supine Twist (Supta Matsyendrasana):constipation relief
Why it helps:
Twisting poses stimulate the digestive organs and help “wring out” toxins from the intestines.
How to do it:
- Lie flat on your back.
- Bring your right knee to your chest, then guide it across your body to the left.
- Stretch your right arm out and look to the right.
- Hold for 30 seconds. Repeat on the other side.
Bonus Tip: Deep exhalations during twists improve relaxation and gut stimulation.
🧘♂️ 3. Child’s Pose (Balasana):easy yoga
Why it helps:
This restorative pose calms the nervous system, reduces stress, and gently massages the abdominal organs.
How to do it:
- Kneel down, sit on your heels, and fold forward.
- Let your arms stretch out or rest beside your body.
- Breathe deeply into your belly for 1–2 minutes.
Bonus Tip: This pose is great for gas relief too.
🧘♂️ 4. Cat-Cow Pose (Marjaryasana–Bitilasana):yoga at home
Why it helps:
The gentle flow between arching and rounding the spine stimulates your digestive system and promotes better gut motility.
How to do it:
- Get on all fours.
- Inhale, arch your back (cow pose), lift head and tailbone.
- Exhale, round your spine (cat pose), tuck your chin and tailbone.
- Repeat for 1–2 minutes with deep breathing.
Bonus Tip: Syncing breath with movement increases its digestive benefits.
🧘♂️ 5. Seated Forward Fold (Paschimottanasana):digestion yoga
Why it helps:
Forward bends compress the abdomen, stimulate digestion, and relieve bloating.
How to do it:
- Sit with your legs extended.
- Inhale and lengthen your spine.
- Exhale and fold forward from the hips.
- Hold for 30 seconds to 1 minute.
Caution: Avoid if you have severe back pain or hernia.
🌱 Lifestyle Tips to Enhance the Benefits of Yoga for Digestion:bloating relief
- Hydrate regularly (especially warm water in the morning)
- Eat more fiber (leafy greens, chia seeds, fruits)
- Limit processed food & sugar
- Manage stress through journaling or breathwork
- Stay active daily, even with short walks
🔬 Authoritative Sources
- Harvard Health Publishing – Yoga and Digestive Health
https://www.health.harvard.edu - Johns Hopkins Medicine – Natural Ways to Support Digestion
https://www.hopkinsmedicine.org - Yoga Journal – Poses for Digestion
https://www.yogajournal.com
💬✨ Your gut holds more than food—it holds emotions, energy, and your wellbeing.
Try adding these simple yoga poses to your day. With just 5–10 minutes, you’re giving your body the movement, breath, and self-love it’s asking for.
You deserve ease, balance, and flow—from the inside out. 🌿💛
Keep showing up for yourself. You’re doing beautifully.
5 yoga poses for constipation
🌸 To My Beautiful Inner Circle 🌸
Hey love,
I just wanted to remind you how proud I am of you. 💖 Whether you’re showing up for your wellness journey every day or simply trying your best when life gets messy—you’re doing enough.
Your health, your glow, your peace—they all matter. And the fact that you’re here, learning, healing, and growing, means the world to me.
Thank you for trusting me, for being part of this space, and for allowing me to walk this journey with you. Remember, you’re never alone in this. 💫
You are seen. You are valued. You are deeply loved.
With all my heart,
— [healthyfitsme.com] 💕
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