Are you struggling to find relief from constipation? Yoga can be a great way to improve your digestive health. You can use specific poses to stimulate your digestive system, reduce bloating, and get your system back on track. Read on to learn the best yoga poses for constipation.
Quick facts: Best Yoga Poses For Constipation
- ✅The best yoga poses for relieving constipation include the Cat-Cow Pose, the Seated Forward Bend, the Knees-to-Chest Pose, the Bridge Pose and the Reclined Twist Pose (Spry Living).
- ✅Practicing yoga can help improve digestion and relieve constipation (Healthline).
- ✅The most effective yoga poses for constipation include the Bow Pose, the Cobra Pose, the Half Lord of the Fishes Pose, the Reclined Big Toe Pose and the Corpse Pose (StyleCraze).
- ✅Doing yoga can help stimulate peristalsis, the continuous muscle movements that help move materials through the digestive system (UCLA Health).
- ✅A study conducted in 2017 showed that yoga may be more effective than conventional therapies for constipation (Hindawi).
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Yoga is an ancient practice designed to improve mental and physical wellness. It can include poses, breathing exercises, and meditation. Recent studies have highlighted the potential of yoga in reducing digestive issues such as constipation.
Stretching muscles and organs can improve ease of passing stool in those that experience difficulty with going to the bathroom regularly. Many yoga poses help to address constipation, but there are certain postures that are especially beneficial for this condition. This guide will explain some of the best yoga poses for constipation and how they can help with digestion in detail.
Benefits of Yoga for Constipation
Yoga has many benefits for people suffering from constipation, including improved digestion and reduced symptoms of bloating. In addition, the relaxation and breathing techniques employed in Yoga can help relax the digestive system and reduce stress levels.
Let’s take a look at the best Yoga poses that can help people with constipation:
Yoga is an ideal remedy for constipation as it helps to relax and strengthen the abdominal muscles, aiding in digestion. Yoga poses such as Uttanasana (forward fold), Ardha Matsyendrasana (half lord of the fishes pose), Marichyasana (marichi’s pose) , Paschimottanasana (seated forward bend), Bhujangasana (cobra pose) and Navasana (boat pose) can be especially beneficial for improving digestive health.
These poses promote circulation to the abdominal area, which helps move food through your intestines more quickly and ease any discomfort caused by constipation. In addition, these poses help stretch your hips, allowing waste to move more freely through your body.
When practicing yoga for constipation, it’s important to remember that you should only do poses that are comfortable for you. If even a gentle modification feels increasingly difficult, stop immediately and consult a physician or practitioner.
Yoga is a physical practice that emphasizes mindful movements and stretches. It is a great way to improve flexibility and help to keep the body agile and strong. When it comes to constipation, increased flexibility can help move nutrients through the digestive system and loosen tension from tight muscles.
Yoga poses such as downward dog, cat-cow, cobra pose, wind-relieving pose, seated forward fold, seated spinal twist, half lord of the fishes pose can all help to strengthen core muscles and can help move stagnant material through the digestive system. Combined with deep breathing exercises these poses can provide relief from constipation as they focus on reconnecting with your breath while lengthening tight muscles.
Enhances Mind-Body Connection
The practice of yoga goes far beyond just physical postures. It can be used to help regulate the digestive system, and release stored up tension in the body. One way that yoga helps with constipation is by helping you to connect better with your body, allowing you to better recognize bodily signals and cues.
In a state of constipation, there can be a disconnect between our mind and body. Yoga helps to bridge this gap by encouraging increased awareness in our bodies through mindfulness practices like pranayama (breathing exercises) and meditation. This increased connection can help make it easier for us to notice sensations in our bodies and allow us to detect any subtle changes in our digestive health.
As we tune into this connection, we are also able to understand if certain postures or movements exacerbate or improve digestion, aiding us in finding the best possible solutions for constipation relief.
Yoga Poses for Constipation
Yoga is a gentle form of exercise that can help relieve constipation. It involves stretching and strengthening muscles through various poses. There are several poses that can help ease digestion and reduce the symptoms of constipation. Let’s take a look at some of the best yoga poses for constipation:
The Cat-Cow (or cat-cow) pose is an effective yoga posture to alleviate constipation. The Cat-Cow pose combines a gentle stretch and flexion of your spine and stomach area, which can help move things along in your digestive system.
To do the Cat-Cow pose, start by getting on all fours with your hands under your shoulders and knees beneath your hips. While inhaling, gently arch your back, pushing out your stomach to the ceiling like a cat stretching. As you exhale, sink your stomach towards the floor and round out your back. Continue this cycle for about two minutes for best results. Enjoy the warmth that this heat generating movement creates in your abdomen as you feel relief from constipation!
Seated Forward Bend
Seated forward bend, known in Sanskrit as Paschimottanasana, is an effective yoga pose that can help relieve constipation. It promotes digestion and encourages the movement of food throughout the digestive system. When practicing this pose, it is important to keep the spine straight and take long breaths as you fold forward.
To begin, sit on a mat or carpet with legs extended out in front of you. When you feel comfortable and steady, slowly lean forward from your hips and bring your chin towards your chest to complete the forward fold. Try to hold onto your shins or feet while bending forward; if you cannot reach this far down, do not force yourself but instead loop a strap around the middle of each foot for support. To increase the stretch, bring your forehead as close to your knees as possible without forcing it. Take deep breaths while in this position and avoid tensing up any parts of your body. Gradually come up using exhalations until returning back to sitting upright.
Boat pose, also known as Navasana, is a core-strengthening yoga posture that can help to reduce constipation. This balancing posture requires strength and endurance in the abs, hips, and back.
Start by sitting on your mat with your legs bent and feet flat on the floor. Lean back onto your tailbone and slowly lift your legs off the ground while keeping them together. Keep your chest lifted and straighten your arms alongside you while gently pressing your palms against the sides of the mat. If you’re comfortable enough, you can even reach out beyond your feet. Hold this pose for five to ten breaths before repeating two or three more times depending on how much time you have for practice.
Boat Pose offers gentle compression throughout the torso which helps to massage internal organs—including those involved in digestion—in order to promote regularity in bowel movements and alleviate constipation related discomfort.
Reclining Bound Angle Pose
The Reclining Bound Angle Pose, also known as Supta Baddha Konasana, is a restorative yoga pose that is great for relieving lower back pain as well as constipation. The pose helps to stimulate digestion and open up the hips and pelvis area.
To perform the Reclining Bound Angle Pose, you should start by lying on your back with your legs together and bent knees out wide. Bring your feet close to your body so the soles of your feet are touching. To deepen the pose, place a bolster or another prop underneath your legs or torso to support you while in the posture. Focus on breathing deeply while in this pose and relax into it fully; ideally holding it for 5-10 minutes. This restorative posture will help to bring relief from constipation while also calming down an otherwise busy mind.
Practicing yoga can help alleviate the symptoms of constipation, from gas and bloating to abdominal pain. The key is finding poses that target the abdomen and stimulate movement in the digestive tract. These poses include twists, forward folds, and breathing exercises that massage the abdomen.
Ultimately, any pose that encourages relaxation helps to reduce stress – which can contribute to constipation – and promote better digestion. Practicing gentle yoga regularly can provide lasting relief from constipation and improve overall gut health. It’s important to always listen to your body when practicing yoga – if a pose isn’t comfortable or causes pain, skip it or attempt a modified version until it feels right for your body.
FAQs about: Best Yoga Poses For Constipation
Q1: What are the best yoga poses for constipation?
A1: The best yoga poses for constipation include the cat-cow pose, wind-relieving pose, supine twist, and bridge pose.
Q2: How often should I practice the yoga poses for constipation?
A2: It is recommended to practice the yoga poses for constipation at least a few times a week.
Q3: Is it safe to practice yoga poses for constipation?
A3: Yes, it is safe to practice yoga poses for constipation, as long as they are practiced under the guidance of a qualified yoga instructor.