Constipation can make even the simplest days feel uncomfortable and slow. Before reaching for laxatives or herbal teas, you might want to try something more natural and surprisingly effective. According to Himalayan Siddhaa Akshar, yoga master and founder of Akshar Yoga Kendraa, certain yoga poses can gently stimulate digestion, ease bloating, and help your body move waste more easily.
While yoga is often praised for calming the mind, its impact on the digestive system is just as impressive. Some poses work by massaging the abdominal organs, encouraging blood flow, and reducing tension in the lower belly. Let’s explore five poses for relieving constipation and improving your gut health.
Yoga poses that help you with constipation
The key is gentle, steady movement combined with slow breathing. The following poses target the abdomen, lower back, and pelvic region, helping your body do what it’s meant to do, naturally.
1. Wind-relieving pose (Pawanmuktasana)
True to its name, this pose helps release trapped gas and relieves pressure in the abdomen. You can start your session with this movement to activate the digestive tract. Lie flat on your back, bend one knee, and pull it toward your chest while keeping the other leg extended. Press your thigh into your belly and breathe deeply. Switch sides or hug both knees to your chest.
2. Waste evacuation pose (Malasana)
Often referred to as the yogic squat, malasana is one of the most natural positions for supporting bowel movement. It aligns the colon and relaxes the pelvic muscles, making elimination easier. Stand with your feet slightly wider than your hips, squat down fully, and bring your palms together in front of your chest. Keep your heels grounded and spine straight. This pose also stretches your hips and lower back, releasing tension in the core.
3. Cobra pose (Bhujangasana)
This gentle backbend is known for stimulating the abdominal organs and improving circulation in the gut. To perform it, lie face down, place your palms under your shoulders, and slowly lift your chest while inhaling. Keep your elbows slightly bent and your gaze forward.
4. Spinal twist (Ardha Matsyendrasana)
Twisting poses are highly effective for digestion because they compress and then release the abdomen, encouraging waste to move through the intestines. Sit with your legs extended, bend your right knee, and place your right foot outside your left thigh. Twist gently toward your bent knee, keeping your spine tall. Breathe slowly before switching sides. This move improves the flexibility of the back and core.
5. Child’s pose (Balasana)
Balasana is a simple but powerful way to relax the body while gently massaging the stomach. Start on your knees, bring your big toes together, and fold your torso forward between your thighs. Extend your arms ahead and rest your forehead on the mat. Breathe deeply into your belly, letting each inhale expand your abdomen. The pose soothes the nervous system and encourages a natural bowel movement without strain.
If you’re experiencing occasional constipation, you can practice these poses for 10–15 minutes daily, ideally in the morning or after a light activity. Stay hydrated and breathe slowly throughout your practice. With a little patience, these ancient movements can help your body find relief the natural way.