10 Best Yoga Poses to Quickly Relieve Constipation
A few years ago, I found myself dreading mornings. Not because of the alarm clock or a packed schedule, but because I felt bloated, sluggish, and uncomfortable. I had tried fiber supplements, laxatives, and even home remedies, but nothing seemed to work consistently. Then, almost by accident, I stumbled upon yoga.
What began as a stress-relief practice turned into my secret weapon for gut health. With just a few simple poses each morning, I started noticing changes. My digestion improved, and the discomfort of constipation became a thing of the past. If you’re looking for a natural, effective way to get your digestive system moving, this guide is for you.
Here are the 10 best yoga poses to relieve constipation quickly, complete with personal tips and how to perform each one.
Why Yoga Works for Constipation
Yoga helps relieve constipation in several ways:
- Improves Digestion: Gentle twisting poses massage the digestive organs, stimulating peristalsis (the movement of food through the intestines).
- Reduces Stress: Stress can slow digestion; yoga’s calming effect promotes relaxation.
- Encourages Movement: Many poses promote blood flow and improve overall circulation, aiding digestion.
1. Wind-Relieving Pose (Pawanmuktasana)
Why It Works:
As the name suggests, this pose is fantastic for releasing trapped gas and encouraging bowel movements. It compresses the abdomen, stimulating the digestive organs.
How to Do It:
- Lie on your back with your legs extended.
- Bring your right knee to your chest and hold it with both hands.
- Press the knee gently into your abdomen.
- Hold for 30 seconds to 1 minute, then switch legs.
Personal Insight:
This pose became my go-to on days when I felt bloated. I remember one morning feeling so uncomfortable I could barely focus, but after a few rounds of this pose, I felt lighter and more at ease.
2. Cat-Cow Pose (Marjaryasana-Bitilasana)
Why It Works:
This dynamic movement stretches and massages the abdominal area, improving blood flow and stimulating digestion.
How to Do It:
- Start on your hands and knees in a tabletop position.
- Inhale, arch your back (cow pose), and lift your head and tailbone.
- Exhale, round your spine (cat pose), tucking your chin to your chest.
- Repeat for 5–10 breaths.
Personal Insight:
Cat-cow became my favorite morning ritual. It’s like waking up your spine and gut simultaneously, setting a positive tone for the day.
3. Seated Forward Bend (Paschimottanasana)
Why It Works:
This pose compresses the abdomen, stimulating the digestive organs and relieving bloating.
How to Do It:
- Sit on the floor with your legs extended.
- Inhale, lengthen your spine, and reach your arms overhead.
- Exhale, fold forward, reaching for your feet or ankles.
- Hold for 1–2 minutes, breathing deeply.
Personal Insight:
At first, I couldn’t reach my toes, and that was okay! Even a gentle stretch helped ease discomfort. Over time, this pose became a grounding, meditative practice.
4. Child’s Pose (Balasana)
Why It Works:
Child’s pose is calming and compresses the abdomen, aiding digestion while reducing stress.
How to Do It:
- Kneel on the floor with your big toes touching.
- Sit back on your heels and fold forward, extending your arms in front of you.
- Rest your forehead on the mat and breathe deeply for 1–3 minutes.
Personal Insight:
I found child’s pose incredibly soothing during stressful days. It felt like a gentle hug for my entire body, helping both my mind and digestion.
5. Spinal Twist (Ardha Matsyendrasana)
Why It Works:
Twisting poses are excellent for detoxifying the body and stimulating the digestive organs.
How to Do It:
- Sit with your legs extended.
- Cross your right foot over your left thigh, placing it on the ground.
- Place your right hand behind you and your left elbow on the outside of your right knee.
- Twist gently, looking over your right shoulder.
- Hold for 30 seconds, then switch sides.
Personal Insight:
Twisting felt like wringing out a sponge—uncomfortable at first but deeply satisfying as I released tension.
6. Cobra Pose (Bhujangasana)
Why It Works:
This backbend stretches the abdominal muscles and stimulates the digestive system.
How to Do It:
- Lie on your stomach with your hands under your shoulders.
- Inhale, press into your hands, and lift your chest.
- Keep your elbows slightly bent and shoulders relaxed.
- Hold for 15–30 seconds, breathing deeply.
Personal Insight:
Cobra pose not only helped my digestion but also improved my posture, which seemed to aid my overall gut health.
7. Reclined Twist (Supta Matsyendrasana)
Why It Works:
This gentle twist massages the intestines and helps release trapped gas.
How to Do It:
- Lie on your back with your arms extended to the sides.
- Bend your knees and drop them to the right, keeping your shoulders on the ground.
- Hold for 1–2 minutes, then switch sides.
Personal Insight:
This pose became my favorite way to wind down after a meal. It felt like giving my digestion a helping hand before bed.
8. Legs-Up-The-Wall Pose (Viparita Karani)
Why It Works:
This restorative pose encourages circulation, reduces bloating, and helps relax the digestive system.
How to Do It:
- Sit sideways next to a wall.
- Swing your legs up the wall as you lie back.
- Rest your arms at your sides and relax for 5–10 minutes.
Personal Insight:
On particularly stressful days, this pose felt like pressing a reset button—not just for my gut but for my entire nervous system.
9. Garland Pose (Malasana)
Why It Works:
This deep squat mimics the natural position for bowel movements, making it incredibly effective for relieving constipation.
How to Do It:
- Stand with your feet slightly wider than hip-width apart.
- Squat down, bringing your hips close to the ground.
- Press your elbows against your knees and bring your palms together.
- Hold for 30 seconds to 1 minute, breathing deeply.
Personal Insight:
This pose was challenging at first, but it quickly became one of the most effective ways to ease constipation.
10. Bridge Pose (Setu Bandhasana)
Why It Works:
This gentle backbend stretches the abdominal muscles and promotes blood flow to the digestive organs.
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.
- Clasp your hands under your back for support.
- Hold for 15–30 seconds, then lower slowly.
Personal Insight:
Bridge pose was a surprising favorite. It felt like a full-body stretch that left me feeling light and energized.
Tips for Using Yoga to Relieve Constipation
- Practice Consistently: Aim for 10–15 minutes daily.
- Hydrate: Drink plenty of water to support digestion.
- Pair with a Fiber-Rich Diet: Yoga works best when combined with healthy eating.
Final Thoughts: A Holistic Approach to Gut Health
Yoga taught me that healing isn’t just physical—it’s emotional, too. As I moved through these poses, I not only improved my digestion but also learned to connect with my body and listen to its needs.
If you’re struggling with constipation, I encourage you to give these poses a try. They’re simple, effective, and a wonderful way to bring balance to your body and mind. Remember, small steps lead to big changes. You’ve got this!
