Yoga Positions for Swift Constipation Relief: Discover 8 Potent Moves
For those experiencing constipation or irritable bowel syndrome (IBS), finding relief can be a challenge. However, incorporating yoga and acupressure into daily routines may offer a natural solution. Here are some poses and techniques that can stimulate the digestive system, reduce gas, and alleviate bloating.
The Bow Pose (Dhanurasana) is an advanced yoga pose that strengthens the core muscles and enhances gut motility. To do the Bow pose, lie flat on your stomach, bend your knees, reach back for your ankles (if possible), gently lift your chest off the floor, and use the tension between your arms and legs to lift your thighs and upper body. Hold for a few seconds, then release.
Another effective pose is the Supine Twist (Ardha Matsyendrasana), which increases blood flow to the gut and helps move food through the digestive tract. To perform this pose, lie on your back, twist the bent leg over the opposite side while keeping shoulders flat, and look in the direction of the twist. Hold and switch sides to aid digestion and relieve abdominal discomfort.
The Cobra Pose (Bhujangasana) is a backbend that opens the abdomen, stimulates digestion, and helps alleviate gas. To do the Cobra pose, lie on your belly, press your palms near your shoulders, and lift your chest while engaging your abdominal muscles.
The Wind-Relieving Pose (Pawanmuktasana) is a beginner-friendly pose that may help alleviate gas associated with constipation. To perform this pose, lie on your back with your knees pulled up toward your chest, place your hands on or around your shins, tuck your chin in, and gently press your back into the floor while pulling your knees toward your chest. Hold for a few breaths, then release.
The Plough Pose (Halasana) strengthens the back, reduces stress, and stimulates the gastrointestinal tract by applying gentle abdominal pressure, promoting bowel movements.
The Legs Up the Wall Pose (Viparita Karani) is a calming inversion that promotes circulation and lymphatic drainage, helping to reduce bloating and support healthy digestion.
In addition to yoga, acupressure points such as San Jiao 6 (on the outer arm) and Stomach 25 (beside the belly button) can complement these practices by stimulating digestive organs to relieve constipation.
Incorporating these poses regularly can improve bowel regularity, alleviate discomfort, and enhance overall gut health naturally and effectively. However, if yoga or dietary and lifestyle changes do not help, or if a person notices blood in their stool, they should see a doctor. Changes in bowel habits, severe stomach pains, unintended weight loss, persistent constipation after exercising and increasing fiber intake may be signs that a person needs to see a doctor.
- The Bow Pose (Dhanurasana), an advanced yoga pose, strengthens the core muscles and enhances gut motility, which can help relieve symptoms of constipation and IBS.
- The Supine Twist (Ardha Matsyendrasana) increases blood flow to the gut, aiding in moving food through the digestive tract and alleviating abdominal discomfort.
- The Cobra Pose (Bhujangasana) opens the abdomen, stimulates digestion, and helps relieve gas, offering a natural solution for those with constipation and IBS.
- The Wind-Relieving Pose (Pawanmuktasana), a beginner-friendly pose, may alleviate gas associated with constipation, contributing to better digestive health.
- The Legs Up the Wall Pose (Viparita Karani) promotes circulation, lymphatic drainage, and reduces bloating, further supporting healthy digestion and overall wellness. Additionally, acupressure points such as San Jiao 6 and Stomach 25 can be stimulated to complement these practices and alleviate constipation.
