Constipation happens to the best of us. A sluggish gut can make you feel bloated, heavy, and downright uncomfortable. The good news is you don’t always need pills to get things moving. Gentle yoga can work wonders when you feel stuck. Certain poses help stimulate your digestive tract, ease gas, and get things flowing naturally.
If you often deal with constipation or just want to support healthy digestion, add these seven simple yoga poses to your daily routine. No fancy equipment needed. Just a mat and a few quiet minutes.
1. Wind-Relieving Pose
It’s called Wind-Relieving Pose for a reason! This pose helps massage your intestines and can help push trapped gas through. Lie flat on your back. Hug your right knee toward your chest while keeping your left leg straight. Press your knee into your belly gently. Hold for 30 seconds to a minute, then switch sides. You can also hug both knees in at once for double relief. Breathe deeply and feel your belly soften.
2. Supine Twist
A gentle twist does wonders for your gut. Lie on your back, hug both knees in, then drop them to the right side of your body. Extend your arms out wide in a T-shape and look to the left if that feels good. Keep both shoulders down on the mat. This pose gently squeezes your abdomen, helps move things inside, and eases belly tightness. Stay for at least 30 seconds each side.
3. Child’s Pose
Child’s Pose is calming and helps relax your belly muscles. Kneel on the floor, bring your big toes together, and sit your hips back on your heels. Reach your arms forward and rest your forehead on the mat. Let your belly soften and rest on your thighs. This position helps blood flow to the gut and calms your nervous system, which can also help with digestion.
4. Cat-Cow Stretch
Cat-Cow is a classic yoga move that wakes up your spine and belly. Start on your hands and knees, shoulders over wrists, hips over knees. Inhale and drop your belly, lift your head and tailbone for Cow Pose. Exhale, round your back, tuck your chin and tailbone for Cat Pose. Repeat this gentle flow for about a minute. The motion helps massage your intestines and get things moving.
5. Seated Forward Bend
A simple forward bend puts gentle pressure on your lower belly, helping your system wake up. Sit with your legs stretched straight in front of you. Inhale, sit tall, then exhale and lean forward from your hips. Reach for your shins, feet, or ankles—whatever feels comfortable. Keep your back long, not hunched. Breathe deeply and relax into the stretch for 30 seconds or more.
6. Cobra Pose
Cobra Pose not only strengthens your back but also gently massages your belly. Lie face down with your palms under your shoulders. Press the tops of your feet into the floor. Inhale, lift your chest off the mat using your back muscles. Keep your elbows close to your ribs. This stretch helps stimulate digestion and can ease gas and bloating. Hold for 20 to 30 seconds while breathing slowly.
7. Happy Baby Pose
This pose is lighthearted but serious about helping digestion. Lie on your back, bend your knees, and grab the outer edges of your feet. Let your knees drop toward your armpits. Rock gently side to side. The position helps relax your lower back and massages your intestines. This move is perfect before bed if your gut feels stuck.
Extra Tips to Get Things Moving
Yoga can do a lot, but a few healthy habits help too. Drink plenty of water every day. Eat fiber-rich foods like fruits, veggies, and whole grains. Try not to rush bathroom time—relax and give your body time to do its job. Combine these healthy choices with gentle yoga and your gut will thank you.
Listen to Your Body
If you’re new to yoga, start slow. These poses shouldn’t hurt. You should feel a gentle stretch or a mild squeeze in your belly but no pain. Hold each pose for a few breaths and focus on deep belly breathing. If constipation is severe or keeps coming back, always talk with a doctor to rule out any bigger problems.
Why Yoga Works for Digestion
So why does yoga help with constipation at all? Simple movements, twists, and belly pressure help stimulate the intestines. Deep breathing and gentle stretches relax the nervous system, which plays a big part in digestion. Plus, yoga reduces stress—a big reason why some people get constipated in the first place.
Build a Simple Routine
You don’t have to do all seven poses at once. Pick a few and do them every morning or night. Just ten minutes can help train your gut to move more regularly. Many people say they feel results within days of adding gentle yoga to their routine.
The Bottom Line
You don’t need fancy tools or endless medications to help constipation. Sometimes, a few slow stretches and calm breathing are all your belly needs. Try these seven yoga poses for constipation relief and see how your gut feels. You might be surprised at how much better your whole body feels when things are flowing the way they should.
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