Let’s be honest. Constipation is uncomfortable, awkward, and can really mess up your day. It makes you feel heavy, bloated, and tired. I used to deal with it often, especially during travel or after eating too much junk food. I tried different teas, fiber drinks, and even medicines, but nothing gave long-term relief. Then I found yoga. Slowly, I learned that certain yoga poses actually help your digestive system work better. They make things move naturally.
Yoga helps by relaxing the body, increasing blood flow to the stomach, and gently massaging the digestive organs. It also reduces stress, which is one big reason why many people get constipated in the first place. I started with just five simple poses, and they changed everything for me. If you’ve been struggling too, here are the five yoga asanas that worked wonders.
Pawanmuktasana (Wind-Relieving Pose)
The name says it all. This pose helps release gas and pressure in the stomach. It’s one of the best asanas for people with bloating or constipation. It gently squeezes the intestines and promotes movement in the digestive tract.
To do this, lie flat on your back. Keep your legs straight and hands by your side. Now bend your right knee and bring it toward your chest. Hold your knee with both hands and gently pull it closer to your belly. Keep your left leg relaxed on the floor.
If you feel comfortable, lift your head and try to bring your nose toward your knee. Hold this for about 20 to 30 seconds. Then slowly lower your leg and repeat with the left knee. You can also do this with both knees at once. It feels like giving your belly a gentle hug.
I do this every morning on an empty stomach. It wakes up my body and makes me feel light and ready for the day.
Malasana (Garland Pose or Yoga Squat)
This pose looks simple, but it really opens up the hips and helps with digestion. When you squat like this, your body naturally gets into a position that helps you pass stool more easily. In many parts of the world, people still squat to go to the bathroom. It’s one of the most natural positions for the body.
Stand with your feet a little wider than your hips. Slowly bend your knees and come down into a squat. Try to keep your heels on the ground. Bring your palms together in front of your chest like you’re praying. Use your elbows to gently push your knees apart.
Keep your spine straight and stay here for 30 to 60 seconds. Breathe slowly. If your heels don’t touch the ground, place a rolled towel under them.
This pose also strengthens the legs and makes your lower back feel better. I like doing it in the evening after a long day of sitting.
Ardha Matsyendrasana (Half Spinal Twist)
Twisting poses are great for the stomach. They gently squeeze the belly and help push out what’s stuck inside. This pose massages the liver, kidneys, and intestines. It also helps stretch the spine and opens up the chest.
Sit on the floor with your legs stretched out. Bend your right knee and place your right foot outside your left thigh. Fold your left leg and place your left foot near your right hip. Now twist your body to the right. Place your right hand on the floor behind you and your left elbow outside your right knee.
Look over your right shoulder. Keep your spine straight. Breathe slowly and hold this for 30 seconds. Then come back to center and switch sides.
At first, this twist might feel tight. Don’t force it. With regular practice, your body will open up. It also helps calm the mind and improve focus.
Bhujangasana (Cobra Pose)
Cobra pose is simple but powerful. It stretches the front of the body and activates the abdominal area. It also strengthens the spine and opens the chest. This pose helps improve blood flow to the stomach and wakes up the digestive organs.
Lie on your stomach with your legs straight and feet together. Place your hands under your shoulders. Keep your elbows close to your body. As you inhale, slowly lift your chest off the ground. Use your back muscles, not just your arms.
Look slightly upward and keep your shoulders relaxed. Hold the pose for 15 to 20 seconds. Then slowly lower your chest. Repeat this 3 to 5 times.
Cobra pose is great to do in the morning. It also helps with posture, which is useful if you sit for long hours.
Setu Bandhasana (Bridge Pose)
Bridge pose gives a gentle lift to your lower back and also works on the stomach. It improves digestion, stimulates the abdominal organs, and helps calm the nervous system. It’s also good for relieving stress, which can often lead to constipation.
Lie flat on your back with your knees bent and feet flat on the floor. Keep your arms by your sides. Your feet should be hip-width apart. Press your feet into the floor and lift your hips up.
Try to bring your chest toward your chin without forcing your neck. Hold the pose for 20 to 30 seconds. Breathe deeply. Then lower your hips slowly. Repeat a few times.
I do this pose before bed sometimes. It helps me relax and sleep better too.
Extra Tips That Help With Constipation
Along with yoga, there are a few simple habits that can make a big difference. These worked well for me.
- Drink warm water in the morning. One glass of warm water after waking up helps kickstart digestion.
- Eat more fiber. Add fruits, vegetables, and whole grains to your meals.
- Go for a walk after eating. A 10-minute walk helps the food move through your system.
- Stay away from too much coffee and fried food. These can slow things down.
- Don’t hold it in. When you feel the urge, go. Holding it in makes constipation worse.
- Reduce stress. Deep breathing, yoga, or just sitting quietly for a few minutes can calm your body.
- Sleep well. Your body needs rest to function properly, even for digestion.
Yoga has taught me that healing doesn’t have to be hard. It can be slow, soft, and still work deeply. These five asanas are gentle, safe, and easy to start with. Even if you have no experience in yoga, you can try them. Just go at your own pace, breathe, and listen to your body. With time and practice, things begin to move again—not just inside your belly but in your whole life.
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