12 Yoga poses for Constipation Relief.


Constipation can be really a mess around for today’s generation. This leads to having less bowel movement per day.

Sometimes people can go weeks without bowel movements, which leads to chronic constipation and long-term damage to the excretory system.

I have been hearing this discomforts for a long time but no one wants to talk about being constipated.

It is uneasy to go ahead if you are not able to clear your bowels every day, some might ignore this problem.

People have a tendency to think Constipation as a small disease, However, it is just a beginning to a major cause and it can get worse by time.

A considerable action should be taken to overcome this problem, there are many artificial remedies available in the market but they too have an adverse effect on your health.

Yoga is the best and the natural way to overcome Constipation and improve our Digestive Systems.

It will Not only help to cure constipation but also will help to prevent it from coming back only if followed properly.

Before moving ahead with the solution to this problem we need to know the possible reasons that can cause an unhealthy gut and leads to constipation.

What Causes Constipation?

Constipation may vary from person to person, from eating habits to the way of leaving can lead to a chronic Constipation.

1. An unhealthy diet can be one of the reasons that can cause you constipation, in this bustling schedules individuals today fail to get a proper diet that leads to intake of junk and processed foods.

These foods are not rich in any way.

They do not have sufficient fiber that helps in digestion resulting in dry and hard stools that are difficult to eliminate.

2. People taking medication for calcium deficiency are mostly found with constipation.

There is no such proof to show but as per many observation, it has been concluded that people taking calcium supplements experience changes in their bowel movements.

3. Dehydration is the major and most commonly found reason behind constipation.

Our body requires a certain amount of water to carry out daily functions of our body when we fail to fulfill this requirement our intestine fails to absorb more water that results in hard and dry stools.

4. Pregnancy can be the reason of your Constipation. Hormonal changes can lead to many other effects to our body of which one is constipation.

Pregnant women are more likely to have changes in bowel movements.

5. Stress can be the cause of decreasing the movement of the bowels.

In stressful situations, people sometimes will eat unhealthy diets, decrease the amount of exercise they perform, and drinking less water, which is all very common causes of constipation.

Symptoms of Constipation.

1. Passing fewer than three stools a week

2. Stomach ache

3. Feeling bloated and nauseous

4. Irritable Bowel Syndrome (IBS) 

5. Pain in the lower abdomen

6. Straining to have bowel movements

How yoga can help in constipation?

Working out consistently is the best way to regulate your bowel movements, However, yoga can add some more advantages of maintaining your mental as well as physical health.

If I have to describe yoga I’ll say it is an art of peace with physical benefits, Constipation is mainly caused due to stress and irregular bowel movements.

Practicing Yoga regularly can help you feel calm and stress-free.

Simple meditation and deep breathing can contribute a lot to cure constipation. Yoga also helps us to be more flexible.

Yoga poses massage our digestive organs, increase blood flow and oxygen delivery, aid the process of peristalsis, and encourage stools to move through your system.

12 Yoga Poses For Constipation Relief

1.Wind Relieving Pose


Image Source: Vinyasa Yoga Academy

The name itself describes this pose, it is a great solution if you are facing bloat and gas problems.

It helps in relieving gases and helps to stimulate the colon, small intestine, and stomach.

How to do it:-

  • Lie flat on your back with both legs stretched out straight in front of you.
  • Slowly bring the right knee up into your chest and hold with both arms for 20 breaths.
  • Stretch it back out again and repeat with the other side.
  • Then draw both legs into the chest and hold to complete the stretch.
2.Supine Twist


Image Source: Yoga Asanas

Twist poses are a great way to decompress and squeeze out the anxiety and frustrations of your day.

How to do it:-

  • Lie down with your right knee folded up to your chest.
  • Now twist your right leg to the left side of the body keeping your shoulders flat on the floor.
  • Hold the pose for 10-25 breaths and then switch sides.
3.Matsyasana Twist


Image Source: Yuri Elkaim

Matsyasana pose helps to massage kidneys, spleen, pancreas, stomach, liver, and colons. It also supports the detoxification of the body.

How to do it:-

  • Sit down straight and fold your left leg in triangle position.
  • Now move your right leg under the left leg making your right feet touch your left butt.
  • Twist your body to the left side putting your right elbow on the left knee.
  • Hold the position for some time and repeat it on the other side.
4.Child’s Pose


Image Source:

Child’ pose in the relaxing pose that helps to stress-free your whole body. It keeps your mind in a relaxed state.

How to do it:-

  • Sit down by folding your legs and knees spread to a bit more than hip-distance apart.
  • Tuck your feet under.
  • Lean down forward keeping your hands straight and making your forehead touch the floor.
  • Breathe deeply and hold the pose.
5.The Plough Pose


Image Source: Anmol Mehta

This pose helps to strengthen the back muscles and reduces stress. It massages the intestines, and therefore, removes all the toxins from it.

How to do it:-

  • Begin by lying flat on your back with your legs extended and your arms at your sides, palms down
  • Bring your middle body perpendicular to the floor. Straighten your legs and slowly lower your toes to the floor with your legs fully extended.
  • Extend your arms along the floor and interlace your fingers.
  • Try to Hold the pose for up to five minutes.
6.Peacock Pose


Image Source: Yoga Journal

Peacock Pose detoxifies the body and also helps to get rid of tumors and fevers.

It helps tone the digestive organs and increases blood circulation in the abdominal area, therefore making it stronger.

Peacock pose could be difficult if you are a beginner here is an article from wikihow, here it is beautifully explained how to prepare for the peacock pose.

7.Crescent Twist


Image Source: Yoga Journal

This pose helps to twist your body more than any other poses. It boosts the digestive system and helps peristalsis to move food through the body.

How to do it:-

  • Bend your left leg balanced by the right leg and keep your back straight. Make yourself in a lunge position.
  • Now put your hands together in praying position.
  • Twist toward your bent leg, pressing your arm on the outside of the bent leg.
  • Hold and switch sides
8.Downward Facing Dog


Image Source: Gaia

Downward Facing Dog calms the brain and helps relieve stress and mild depression.

It Improves digestion and is also therapeutic for high blood pressure, asthma, flat feet, sciatica, and sinusitis.

How to do it:-

  • You have to form a triangle pose out of your body taking the floor as a base.
  • Tuck your toes under and straighten your legs, pushing down through your palms.
  • Keep your feet hip-width apart with your arms a bit wider at shoulder-length.
  • Hold for 10 deep breaths.
9. Standing Forward Bend


Image Source: Yoga Poses

Standing Forward Bend helps to relieve stress, headaches, anxiety, fatigue, mild depression, and insomnia.

Standing Forward Bend also deeply stretches and lengthens your hamstrings and calves.

It opens the hips and can relieve tension in the neck and shoulders.

How to do it:-

  • It is a quite simple pose to perform.
  • You just need to bend your body forward.
  • Try to touch your forehead with your knees and palms flat on the floor.
  • Hold this pose for 10 breaths and then relax.
10.The Adamant Pose


Image Source:

The Adamant Pose improves blood circulation to the abdominal region and helps improve digestion.

It is beneficial in various conditions like chronic constipation, stomach disorders, and digestive problems.

How to do it:-

  • Begin by sitting back on your heels and placing your knees, legs, and feet together.
  • Keeping the back straight place the palms of your hands down on top of your thighs.
  • Breath gently through your nostrils and sit in this position for at least three minutes.
11.The Cobra Pose


Image Source: Mike Reinold

The Cobra Pose strengthens the abdominal muscles and cleans the entire digestive tract. Useful to cures constipation and indigestion problems.

How to do it:-

  • Lie flat on your stomach placing your hands on the side.
  • Move your hands to the front and place your palms on the floor making sure they are at the shoulder level.
  • Lift the head and chest off of the floor, keeping the neck in line with the spine.
  • With the elbows close to your sides, press down into the palms and use the arms to lift you up even higher.
  • Breathe and hold for 2-6 breaths.
12. the Bow Pose


Image Source: Yoga Journal

The Bow Pose helps to strengthen the back as well as the abdominal muscles. This pose prevents diseases by aiding elimination through intra-abdominal pressure.

How to do it:-

  • Lie flat on your stomach keeping your arms beside your body.
  • Now slowly fold your knee and try to hold your ankle.
  • lift your chest and legs off the ground. Pull your legs back.
  • Hold the pose for 15-20 seconds.


Practicing yoga is beneficial to our health in many ways. It is a good workout routine that can cure many diseases.

These yoga poses are good for your digestive system. It helps to massage and strengthen the organs.

It increases the blood circulation to the abdominal parts that lead to regulating the bowel movements.

Practice these yoga poses regularly to get relief from constipation.

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