7 Best Yoga Poses for Hemorrhoid Relief

Dec 10 2024

A few years ago, I found myself in a painful and, quite frankly, embarrassing situation. Hemorrhoids—a condition many don’t openly talk about but far too many experience—had taken over my daily life. Sitting for long periods became a test of endurance, and even simple activities like walking or bending felt like a challenge. Determined to find relief without resorting to invasive treatments, I turned to yoga.

At first, I was skeptical. Could a few stretches really alleviate something as physically excruciating as hemorrhoids? But after consistent practice, I was amazed at how much better I felt. Yoga didn’t just help relieve the pain; it also improved my digestion and circulation, targeting the root causes of the condition.

In this article, I’ll share the 7 best yoga poses for hemorrhoid relief, each backed by personal experience and practical tips to get you started.

Why Yoga for Hemorrhoid Relief?

Hemorrhoids occur when veins around the rectum and anus become swollen, often due to poor circulation, prolonged sitting, constipation, or strain during bowel movements. Yoga addresses these underlying issues by:

Improving blood flow and reducing inflammation.
Strengthening pelvic muscles for better support.
Relieving constipation through gentle stimulation of the digestive system.

Yoga isn’t just about poses—it’s a holistic approach that combines physical movement, mindfulness, and breathing techniques to bring balance back to your body.

1. Child’s Pose (Balasana)

Why It Works:
Child’s Pose gently stretches the lower back and pelvic muscles, relieving tension and improving circulation in the rectal area. It also calms the mind and reduces stress, which can exacerbate hemorrhoids.

How to Do It:

Kneel on the floor and sit back on your heels.
Stretch your arms forward on the mat and lower your torso.
Rest your forehead on the mat and take deep breaths.

Personal Experience:
Child’s Pose was my go-to whenever the pain felt overwhelming. The gentle stretch felt like a soothing balm for my lower back and hips, giving me much-needed relief.

2. Wind-Relieving Pose (Pawanmuktasana)

Why It Works:
As the name suggests, this pose relieves gas and aids digestion, addressing one of the root causes of hemorrhoids—constipation. By massaging the abdomen, it promotes bowel regularity.

How to Do It:

Lie flat on your back and bring your knees to your chest.
Wrap your arms around your knees and pull them closer to your chest.
Hold for 20–30 seconds while breathing deeply.

Personal Experience:
I used this pose every morning before starting my day. It not only eased bloating but also helped me feel lighter and more comfortable.

3. Malasana (Garland Pose)

Why It Works:
Malasana is essentially a deep squat, which naturally aligns the pelvis and encourages better bowel movements. It also stretches and strengthens the muscles around the rectum.

How to Do It:

Stand with your feet wider than hip-width apart.
Lower yourself into a squat, keeping your heels flat on the ground.
Bring your hands together in a prayer position at your chest.
Use your elbows to gently push your knees outward.

Personal Experience:
At first, holding this pose was challenging, but as my flexibility improved, it became one of my favorites. It felt like I was giving my lower body a much-needed reset.

4. Legs-Up-The-Wall Pose (Viparita Karani)

Why It Works:
This restorative pose improves blood circulation, reducing pressure in the rectal veins. It also promotes relaxation and reduces swelling.

How to Do It:

Sit sideways against a wall, then swing your legs up onto the wall as you lie back.
Rest your arms by your sides and take deep breaths.
Hold the pose for 5–10 minutes.

Personal Experience:
Legs-Up-The-Wall quickly became my favorite pose to end the day. After hours of sitting, this pose provided instant relief, making the swelling and discomfort much more manageable.

5. Cat-Cow Pose (Marjaryasana-Bitilasana)

Why It Works:
This dynamic movement improves spinal flexibility and massages the abdominal organs, stimulating digestion and relieving constipation.

How to Do It:

Begin on your hands and knees in a tabletop position.
Inhale, arch your back (Cow Pose), and look up.
Exhale, round your spine (Cat Pose), and tuck your chin.
Repeat for 5–10 rounds.

Personal Experience:
Cat-Cow became my morning ritual, easing stiffness and kickstarting my digestion. It felt like waking up my entire body.

6. Bridge Pose (Setu Bandhasana)

Why It Works:
Bridge Pose strengthens the pelvic floor muscles and improves blood flow to the lower body. It also provides a gentle stretch to the abdomen and hips.

How to Do It:

Lie on your back with your knees bent and feet flat on the floor.
Press into your feet and lift your hips toward the ceiling.
Hold for 20–30 seconds, then lower down slowly.

Personal Experience:
At first, Bridge Pose felt intimidating, but the sense of strength and relief it provided kept me coming back. It helped me feel more in control of my body.

7. Cobra Pose (Bhujangasana)

Why It Works:
Cobra Pose stretches the abdominal muscles and improves circulation in the pelvic region. It also strengthens the lower back, which can help alleviate hemorrhoid-related discomfort.

How to Do It:

Lie on your stomach with your hands under your shoulders.
Press into your palms and lift your chest, keeping your elbows slightly bent.
Hold for 15–20 seconds, then release.

Personal Experience:
Cobra Pose gave me an energy boost whenever I felt fatigued. The gentle stretch helped alleviate pressure in my lower abdomen and improved my posture.

Tips for Practicing Yoga for Hemorrhoid Relief

Be Gentle: Listen to your body and avoid pushing into pain.
Use Props: Support yourself with cushions or yoga blocks for added comfort.
Focus on Breath: Deep breathing enhances the benefits of each pose and promotes relaxation.
Stay Consistent: Practicing daily, even for just 10–15 minutes, can yield significant results.

Lifestyle Changes to Complement Yoga

Yoga is powerful, but pairing it with lifestyle changes can accelerate relief:

Stay Hydrated: Drink plenty of water to soften stools and prevent straining.
Eat Fiber-Rich Foods: Include fruits, vegetables, and whole grains in your diet.
Avoid Prolonged Sitting: Take regular breaks to stand and stretch.
Practice Good Bathroom Habits: Don’t delay bowel movements, and avoid straining.

Final Thoughts: Finding Relief Through Movement

Hemorrhoids can feel isolating and frustrating, but they don’t have to control your life. For me, yoga became more than just a physical practice—it was a way to reconnect with my body and find relief in moments of discomfort.

The poses in this guide aren’t just exercises; they’re tools for healing. Whether you’re dealing with occasional flare-ups or chronic discomfort, these movements can help improve circulation, ease tension, and promote overall well-being.

Take it one pose at a time, listen to your body, and trust the process. Relief is within reach, and with consistent effort, you can feel like yourself again.