Constipation is an uncomfortable and frustrating issue that affects people of all ages. Whether it’s caused by poor diet, stress, lack of movement, or dehydration, it can leave you feeling sluggish, bloated, and out of sync.
While fiber and hydration play essential roles, gentle movement also helps stimulate digestion. That’s where yoga comes in. Certain yoga poses help massage internal organs, encourage bowel movement, and relieve tension that may be slowing digestion.
These seven yoga poses are simple, effective, and beginner-friendly. You can practice them at home, ideally in the morning or evening when your stomach isn’t too full.
1. Wind-Relieving Pose (Pawanmuktasana)
Why it works:
As the name suggests, this pose helps release trapped gas and supports healthy bowel movement. It gently massages the colon and abdominal organs.
How to do it:
- Lie flat on your back with legs extended.
- Bring one knee toward your chest and hug it with both arms.
- Keep the other leg straight on the floor.
- Hold for 30 seconds and switch sides.
- Then bring both knees in and hold for another 30 seconds.
Tip:
Breathe deeply into your belly while holding the pose to enhance the effect.
2. Seated Forward Fold (Paschimottanasana)
Why it works:
This pose compresses the abdomen, which stimulates the digestive tract and relieves tension in the lower back. It also calms the nervous system, which is important for gut function.
How to do it:
- Sit on the floor with legs extended straight.
- Inhale, raise your arms, and exhale as you fold forward from your hips.
- Reach for your feet or shins and keep your spine as straight as possible.
- Hold for 30–60 seconds.
Tip:
Use a strap or bend your knees slightly if your hamstrings are tight.
3. Supine Twist (Supta Matsyendrasana)
Why it works:
Twists are especially helpful for stimulating digestion and aiding elimination. This reclined version is gentle and also helps release tightness in the lower back.
How to do it:
- Lie on your back with your arms extended in a T-shape.
- Bring your knees to your chest, then drop them to one side.
- Keep your shoulders grounded and look in the opposite direction.
- Hold for 1 minute on each side.
Tip:
Relax into the twist rather than forcing it. Breathe deeply into your belly.
4. Cat-Cow Pose (Marjaryasana-Bitilasana)
Why it works:
This flowing movement increases circulation and gently massages the abdominal organs, helping to kickstart digestion.
How to do it:
- Start on hands and knees in a tabletop position.
- Inhale as you arch your back and lift your head and tailbone (Cow).
- Exhale as you round your spine, tucking your chin and pelvis (Cat).
- Continue this motion for 8 to 10 slow breaths.
Tip:
Focus on slow, smooth movements synced with your breath.
5. Malasana (Yogi Squat)
Why it works:
This deep squat is one of the most effective natural positions to support elimination. It opens the hips and puts gentle pressure on the digestive organs.
How to do it:
- Stand with feet slightly wider than hips.
- Bend your knees and lower into a deep squat with your heels on the floor (use a rolled towel if needed).
- Bring your palms together at your chest and press your elbows into your knees.
- Hold for 30 seconds to 1 minute.
Tip:
If the pose feels too intense, support your heels with a folded blanket or yoga blocks.
6. Cobra Pose (Bhujangasana)
Why it works:
This gentle backbend stretches the abdomen, stimulates digestion, and helps relieve gas and bloating. It also improves blood flow to the digestive organs.
How to do it:
- Lie on your stomach with palms under your shoulders.
- Press into your hands and gently lift your chest, keeping your elbows slightly bent.
- Keep your pelvis and legs grounded.
- Hold for 20–30 seconds while breathing deeply.
Tip:
Keep your shoulders relaxed and avoid overextending your lower back.
7. Child’s Pose (Balasana)
Why it works:
This resting pose calms the nervous system, promotes relaxation, and gently compresses the abdomen. It helps relieve tension that could be contributing to sluggish digestion.
How to do it:
- Kneel on the mat and sit your hips back onto your heels.
- Fold your torso forward, resting your forehead on the floor.
- Extend your arms in front of you or let them rest by your sides.
- Hold for 1–2 minutes, breathing slowly and deeply.
Tip:
Use a cushion under your hips or chest if the pose feels uncomfortable.
Additional Tips to Support Digestion with Yoga
- Practice on an empty stomach or wait at least two hours after eating.
- Drink warm water before your practice to help hydrate and stimulate digestion.
- Focus on slow, mindful breathing during every pose. Breath awareness helps the parasympathetic nervous system, which supports digestive function.
- Stay consistent. Practicing these poses regularly—even just a few times a week—can make a big difference.
Final Thoughts
Yoga offers a simple, drug-free way to support your digestive system and relieve constipation. These seven poses are gentle enough for beginners and effective enough to bring noticeable results. Whether you’re looking to reduce bloating, relieve discomfort, or support regularity, integrating these movements into your routine can bring lasting benefits.
Start with just 10 minutes a day and build from there. Combined with a healthy diet, hydration, and stress management, yoga can be a powerful tool for digestive wellness.
