Yoga for Constipation

Try These Yoga Poses to Get Rid of Constipation

While yoga has holistic health benefits, there are certain yoga poses that help alleviate constipation and other indigestion-related ailments. Some yoga asanas help “unknot” the digestive tract thereby reducing constipation by easing bowel movements or gas release.

• Cobra Pose

Lie on your belly and try to raise the upper body with the help of your shoulders by applying pressure on your palms firmly planted on the ground. Raise the upper body, keeping the elbows to the sides. Keep the upper body in the air and release after holding.

• Wind-Relieving Pose

Lie on the back, bend, and hug both knees, and try to pull them as close to the chest as possible.

• Bow Pose

It is similar to the cobra pose, but instead of lifting your upper body off the ground, you must grab both feet with your hands and raise them, too. Your body should be arched off on both ends.

• Adamant Pose (Vajra sana)

Kneel with toes facing the ground, and place hands on thighs. Stay in this position for as many minutes as you can.

• Child's Pose (Bal asana)

Kneel and try to lay as much of your upper body on the ground while stretching both arms out parallel in front of you. Take a few deep and slow breaths for several minutes.

• Plough Pose (Hal asana)

This is the toughest pose, but it also brings instant relief. Lie on your back and raise your lower body (with both legs close) as far as possible over your upper body, aiming to touch the ground above your head with both feet. Hold the position and then release.

** It is recommended that senior citizens perform these poses under supervision.

When to See a Doctor?

If you have not found relief after trying the different poses of yoga for constipation, you should seek medical help to avoid further complications. Plan your visit to the doctor if you experience one or more of the following symptoms:

• Change in the habits of your bowel movements (timings of pooping are not as before)

• Severe and unexplained pain in the abdomen

• Sudden loss of weight, despite not changing anything in your current lifestyle

• Constipation symptoms are unchanged even after rigorous exercises and considerable fibre intake

When constipation symptoms stay with you for a long time, it could indicate an underlying condition of irritable bowel syndrome (IBS).