Constipated Again? Try These 7 Yoga Poses That Work Like Magic

“Constipation is a lifestyle disorder in which you may have less than three bowel movements in a week. In which you may have hard or dry stools, difficulty in passing stools.” However, symptoms vary from person to person. And it’s important to cure it with time, as it can lead to many other issues, including weight gain. And diet, physical activities, and even yoga for constipation.
According to Ayurveda, 95% of diseases arise due to stomach problems, which is why we should always try to find out the root cause of the problem.
However, constipation can be defined as when we cannot release the toxins from the body, which can spoil our mood and lead to loss of energy and a feeling of irritation. We also need to get rid of constipation to stimulate the process of weight loss. Good gut health is essential for good overall health.

Why Constipation Happens?

Constipation is a problem where the movement of waste products in the intestine is slower, difficult, and painful. It is a common digestive problem and affects a lot of people worldwide. 

According to Ayurveda, constipation is a Vata imbalance disorder; vata is one of the three doshas associated with air and ether (space), with coldness and roughness. Cold foods such as salads can aggravate Vata and can make constipation worse.

But why does it happen? Let’s understand the reason behind it:

Lifestyle And Diet Habits Causing Constipation

Most of the time, constipation is because our poor lifestyle habits. If you don’t have a digestive friendly routine, you can get constipated.

• Firstly, if you are not moving enough. Having a desk job can make you stick to your desk all day. Moreover, if you are exercising enough, your digestion and bowel movement will slow down. Additionally, a research review by NIH shows that people who have a sedentary lifestyle are more likely to experience constipation. 
• Secondly, eating at odd times. Your body likes a routine, and when you do things at random times or don’t give your body enough time to process food, you can get constipated.
• Lastly, stress can affect your gut health. When you are under stress, your body goes into fight ot flight mode and can slow down your bowel movement.

Indian Diet: Too Spicy Or Too Processed

The Indian diet is full of masala and deep fried snacks. Did you know to much spice, oil, and processed foods can also slow down your digestion.

• Spicy foods can irritate your digestive system. Too much chili and spices can also slow down digestion.
• The processed foods and instant noodles that you love are low in fiber and high in unhealthy fats and sugar. A diet full of these kinds of foods can definitely lead to constipation.

Common Mistakes That Cause Constipation

• Not drinking enough water: If you are not drinking enough water, your stool can get dry and tough, which can lead to constipation. A lot of people don’t realize that hydration is for digestion. You should aim for at least 8 glasses of water a day.
• Not consuming a good amount of fiber: Fiber adds bulk to the stool; if you are not eating enough fiber, then you can get constipation. So, having a fiber rich food can help prevent constipation and keep you regular.
• Not having prebiotics and probiotics: The bacteria in your gut help with digestion. Prebiotics, such as garlic and banana, and probiotics, like yogurt and fermented foods, help keep your gut bacteria happy and healthy.
• Not Chewing Your Food Properly: It is the most basic thing; if you don’t chew your food well enough, your digestive system has to work extra. This can also lead to constipation. 

What Happens In The Body During Constipation?

The food we eat moves through the digestive tract, absorbing nutrients. The partially digested food, which becomes waste, moves from the small intestine to the large intestine, also called the colon. The colon absorbs water from this waste and creates the solid matter called stool. 

When someone suffers from constipation, the food may move too slowly through the digestive tract. This gives the colon enough time to absorb water from the waste. The stool becomes dry, hard, and difficult to push out.

How Yoga Helps With Constipation?

Like many other conditions, constipation is a lifestyle disorder that lifestyle changes can only address. A study by the Journal of Bodywork and Movement Therapies says that a 3-month yoga program significantly improved constipation symptoms in the participants.

So let’s know how yoga for constipation is helpful.

1. Stimulates The Digestive System Naturally

Yoga for constipation poses gives a gentle massage to your stomach. This helps your stomach and intestines move food along more smoothly. 

Some poses like pawanmuktasana are great for reducing gas and bloating. Just fa ew minutes of these stretches can really help you relieve constipation.

2. Yoga Reduces Stress That Causes Constipation

When you are stressed, your stomach can slow down. That is because your brain and stomach are connected. 

Yoga helps you breathe deeply and calm down. When your body is relaxed, your digestion works better. So, less stress will lead to better bowel movement.

3. Better Blood Flow Helps Your Gut

Yoga also helps your blood move better around your body. More blood flow to your stomach means it gets more oxygen and works faster.

Some poses also use your abdominal muscles, which helps your intestines move food along. This will result in less bloating and easier toilet time.

7 Best Yoga Poses To Relieve Constipation

There are many yoga poses to get rid of constipation. Reading below, you will know how yoga pose for constipation is helpful and how you can eliminate it.

1. Malasana (Yogi Squat/Garland Pose)

Firstly, this asana is the best to stimulate the colon to increase functioning. It is the same posture in which Indians used to pass stool before the Western style was introduced. It puts pressure on your abdominal muscles.

2. Vajrasana (Thunderbolt Pose)

Vajrasana is the only asana you can do after having a meal to digest the food because it boosts digestion and eliminates constipation.  So, let’s watch how to do this.

3. Paschimottanasana (Seated Forward Fold)

This yoga pose relaxes our minds and helps increase the blood flow to the brain to relieve stress. In contrast, the focus could be one of the reasons for your constipation.

4. Matsyendrasana (Seated Supine Twist)

Twisting enhances our gastrointestinal tract, increasing the blood flow to this part of the body and alleviating constipation.

5. Bhujangasana (Cobra Pose)

This asana is one of the best poses of yoga for constipation. Gas is linked with constipation. This pose is best to stretch abdominal muscles and digestive organs, as well as will also help to pass gas with ease.

6. Adho Mukha Svanasana (Downward Facing Dog)

It works as an inversion posture and leads to increased lymph and blood circulation. Inversion of the digestive tract leads to the movement of waste from the intestines.

7. Pawanmuktasana (Wind Relieving Pose)

This asana provides a great massage to the abdomen that helps release the trapped gas due to toxicity in the colon.

Note: These asanas should be performed only under the guidance of an experienced yoga teacher.

Quick Yoga Tips For Constipation Relief

Let me remind you that constipation is not a disease. It’s a condition that there is something wrong in your body, so if you get aware of the very beginning and start to follow all the tips below can help you out in many ways.

1. Wake Up On Time

Circadian rhythm is connected to our digestive system, so if we do not wake up before sunrise, our bowel movements will be affected, leading to constipation.

2. Drink Water The Right Way

In the morning, you should have copper vessel water on an empty stomach to stimulate digestion and create pressure for easy bowel movement. The best asana in which we should drink water is the Malasana.

3. Yogic Stretches

Do the following yoga asanas after having water and walking around while simultaneously moving your hand all around your stomach in a clockwise direction:

1. Firstly, Tadasana (Palm tree Pose)
2. Tiryaka Tadasana (Swaying palm tree pose)
3. Kati chakrasana (Waist rotating pose) 

4. Have Lukewarm Lemon Water

Lukewarm water mixed with a bit of lemon juice is a fantastic drink. Emptying your bowl will help you with constipation, so lukewarm salt lemon water is the best to eliminate constipation. 

5. Drink Sufficient Water

Drinking sufficient water in a day will help to work the digestive system properly, and as a result, we will be able to clean the bowel properly. The research recommended having about 15.5 cups (3.7 liters) of fluids daily for men and about 11.5 cups (2.7 liters) for women.

6. Focus On a Balanced Diet

We must maintain a ratio of 80 percent alkaline food, such as soya, unsweetened yogurt, and milk, and most fresh vegetables, including potatoes, fruits, herbs, and spices, excluding salt, mustard, nutmeg, beans, and lentils. 

Moreover, 20 percent acidic food, such as fresh and processed meats, eggs, beans, oilseeds, salt, high-sodium condiments, some types of cheese, and certain grains, in our diet, because when we maintain this ratio, our digestive system will work efficiently.

7. Avoid Binge Eating

Frequently having food at regular intervals in large amounts unnecessarily. This habit can weaken our digestive system, and we can suffer from the problem of constipation.

Overeating puts a lot of load on your stomach, slows down the digestive process, and can lead to issues like bloating, gas, and constipation. So, the next time you feel the urge to go for round three at dinner, then pause, breathe, and ask yourself: Am I really hungry or just bored/tired/stressed?

8. Do Abdominal Massage 

We should massage our empty stomachs in a circular movement while lying down in the supine position. It will help our toxins move from the colon to the rectum during constipation.

Dos And Don’ts For Yoga For Constipation

Here we have enlisted the major points to keep in mind while performing yoga for constipation

Do’s:

• Include apples, papaya, guava, and grapes in your diet. 
• Also, include Vata-pacifying warm and moist foods. 
• Ideally, it would be best to increase your intake of dairy products, especially milk, and favour heavy, oily foods – swap raw salads for steamed or stewed veggies. 

Don’ts: 

• Never have tea or coffee as a first drink in the morning.
• Never drink water in a standing position.
• Never drink water in a hurry.
• Try to avoid food before clearing your bowels.
• Never have fruit after sunset.

Home Remedies For Constipation

There are numerous home remedies to get rid of constipation issues. Here are the following:

1. Triphala

• Triphala is a churn that is made out of three components – Indian gooseberry (amla), black myrobalan (harad), and Belleric Myrobalan (baheda).
• A research review by NIH on the benefits of Triphala for constipation found that the polyphenols in Triphala inhibit the growth of unhealthy gut bacteria while simultaneously promoting the development of beneficial gut bacteria.

2. Milk With Ghee/ Almond Oil (Badamrogan Tel)

• Start taking a glass of lukewarm milk with a teaspoon of ghee is an effective natural remedy for constipation.
• Milk and ghee are Vata-balancing foods and are commonly used for quick constipation relief. You can drink this mixture every night before going to bed to treat and prevent constipation.

3. Flax Seeds (Alsi)

• Flax seeds are one of the perfect home remedies for constipation. Whole flax seeds contain 6 to 12 percent mucilage.
• To use flaxseed for constipation, boil a tablespoon of flaxseeds in a cup of water for 2-3 minutes and allow it to cool slightly. Drink the water, and eat the seeds.

4. Bengal Quince (Bael) Fruit Pulp 

• Bael or stone apple is one of the most effective Ayurvedic remedies for constipation. Ayurvedic texts recommend eating half a cup of bael fruit pulp before dinner daily to relieve chronic constipation.
• Research by the Journal of Agriculture and Food Research shows that bael fruit pulp can stabilize colonic mast cells, which helps treat slow-transit constipation.

5. Fennel (Saunf)

• Fennel is well known as a natural galactagogue (promoting breast milk production), but it is also very effective in treating digestive and respiratory ailments.
• To use fennel seeds as a natural cure for constipation, roast a teaspoon of these seeds and have them with a glass of lukewarm water. Wait for a few minutes, drink the water, and eat the seeds. This remedy is a mild natural laxative and will ensure healthy bowel movements. 

6. Figs (Anjeer)

• Figs or anjeer are an effective (and delicious) home remedy for constipation. Soak a couple of figs in hot water for about an hour, and then drink the water and eat the figs. The health benefits of figs are numerous.
• Research review by NIH suggests that the intake of figs may help increase fecal output while decreasing colonic transit time, which would be extremely helpful when dealing with diet-induced constipation.

A Quick Summary

In brief, constipation is when bowel movements become slow, difficult, or painful. In Ayurveda, it’s seen as a Vata imbalance, associated with air and ether elements. Vata-aggravating foods (like cold salads) can worsen constipation.

Lifestyle & Diet Habits That Cause Constipation

1. Sedentary Lifestyle: Lack of movement (like from desk jobs) slows digestion.
2. Irregular Eating: Eating at odd times disrupts digestion.
3. Stress: Triggers the body’s fight-or-flight response, affecting bowel movement.

Indian Diet Concerns

• Excessive spices, oils, and processed foods slow digestion.
• Spicy food irritates the digestive system.
• Instant noodles and fried snacks lack fiber and are high in bad fats.

Common Mistakes That Contribute

• Low Water Intake
• Low Fiber Intake
• Lack of Prebiotics & Probiotics
• Poor Chewing

What Happens During Constipation?

• Food moves slowly through the intestines, giving the colon more time to absorb water, making stool hard and dry.

How Yoga Helps With Constipation

Yoga helps restore balance and natural movement in the digestive system:

1. Stimulates Digestive Organs
2. Reduces Stress
3. Improves Blood Flow

Top 7 Yoga Poses for Constipation Relief

1. Malasana
2. Vajrasana
3. Paschimottanasana
4. Matsyendrasana
5. Bhujangasana
6. Adho Mukha Svanasana
7. Pawanmuktasana

Note: Always practice yoga under expert guidance.

Yoga Dos and Don’ts

Do’s:

• Eat apples, guavas, papayas, grapes.
• Prefer warm, moist, Vata-pacifying foods.
• Include dairy and oily foods; choose cooked over raw.

Don’ts:

• No tea/coffee as first morning drink.
• Avoid drinking water while standing or in a rush.
• Don’t eat before bowel clearance.
• No fruits after sunset.

Home Remedies for Constipation

1. Triphala: Promotes good gut bacteria and bowel movement.
2. Milk with Ghee/Almond Oil: Nighttime drink to relieve and prevent constipation.
3. Flaxseeds: Boil and consume both water and seeds for mucilage content.
4. Bael (Bengal Quince): Half a cup of pulp before dinner for chronic constipation.
5. Fennel Seeds: It is known to be effective as a digestive aid.

Frequently Asked Questions

Which Exercise Is Best For Constipation? 

The best yoga poses for constipation are pawanmuktasana (wind relieving pose) and malasana (yogi squat). This is because they gently massage your digestive organs and help release gas.

How To Relieve Constipation In 30 Minutes? 

Firstly, have a glass of warm water. Then, gently massage your abdomen in a clockwise direction. You can also try simple yoga poses like pawanmuktasana or malasana.

What Simple Trick Empties Bowels Every Morning? 

The simple trick is to drink warm water first thing in the morning. Then, having a few minutes of walking or doing malasana can help your bowels empty naturally.

Which Finger Do You Press For Constipation? 

Press the point between your thumb and index finger, which is known as the LI4 or hegu point, for a few minutes. This acupressure point stimulates bowel movement and eases digestion.

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Disclaimer

This blog post was written to help you make healthy and better choices altogether. So, be aware and take care. The important thing to consider is your own health before starting a diet that is restrictive diet. Therefore, always seek advice from a doctor/dietitian/yoga teacher before starting if you have any concerns.

Eat Healthy, Live Healthy. Enjoy a long, happy life.