Yoga is renowned for its ability to enhance physical and mental well-being through a series of poses, breathing exercises, and meditation techniques. Beyond its widely recognized benefits for flexibility and stress reduction, yoga can also play a significant role in improving digestive health. In particular, certain yoga poses can help stimulate the digestive system, alleviate constipation, and promote smoother bowel movements. If you’re looking for natural ways to ease constipation and enhance your digestive function, incorporating these eight yoga poses into your routine may offer relief and support your overall well-being.

Yoga Poses

Half Spinal Twist

• Sitting on a yoga mat or other cushioned surface is ideal for trying this out.
• Begin by sitting with your legs spread apart, then bend your right knee and place your right foot on the floor on the outside of your left leg, ideally around your knee.
• Do the same with your left leg, and then bring your left knee beneath or close to your buttocks.
• Turn your head over your right shoulder by placing your left hand or elbow on your right knee and slowly twisting your body.
• Hold for a few breaths, then swap sides.

Supine Spinal Twist

• If you’re experiencing constipation, you could get relief by doing the supine twist.
• Lay on your back, arms extended out to the sides in a T, palms down.
• Bend one knee while maintaining the shoulders still.
• Allow the bent leg softly to slip over the other; hold for a few breaths.
• Switch sides.

Twisted Crescent Lunge

• If you want to do the Crescent Lunge Twist, you need to be in a standing lunge stance. The twisting motion of the body in this position may also encourage a bowel movement.
• Step forward with your right leg bent and your left leg straight.
• Bring your hands together in prayer, and gently bend your upper body toward your right knee
• Starting with your left shoulder
• Maintain this position for a few breaths before switching legs and repeating.

Cobra Position

• The Cobra Pose doesn’t call for any twisting, yet it may still be useful for things like relieving gas.
• Cobra Pose is performed by lying on one’s belly with the toes pointed out
• Placing the palms on the floor at the sides, next to the shoulders, engaging the abdominal muscles and the legs, lifting the head slightly, and gently curling the neck backward, pressing the palms into the floor
• Gently lifting the shoulders and upper body, and holding for several breaths.
• Letting go and letting oneself sink back to the ground

Put Your Feet Up the Wall

• You’ve just assumed an inverted position. Due to this, the person’s body will be twisted such that some of it are upside down.
• To perform, find a comfortable sitting position close to a wall
• Lower the back to the floor while keeping the hips as close to the wall as possible
• Walk the legs up against the wall, and if necessary, rest a folded towel or blanket under the hips to alleviate discomfort.
• Lie back and rest the head on the floor and rest the arms wherever they feel most at ease.

Wind-Relieving Pose

The Wind-Relieving Pose is a simple yoga move that many people report helps with the bloating and wind that often accompany a lack of regular bowel movements.

• This pose is achieved by lying on one’s back with the knees pulled up toward the chest, placing one’s hands on or around the shins
• Tucking one’s chin, and gently pressing one’s back into the floor while gently pulling the knees toward the chest.
• This position is maintained for a few breaths and then the pose is released.

Bow Pose

All of your core muscles will get a good workout in this position. This is a more advanced stance, so take care not to overstrain your body if you decide to try it.

• In this pose, you’ll lie on your stomach, bend your knees, extend your arms back, and, if you can, grasp your ankles.
• From this position, you’ll aim to lift your thighs and upper body off the floor, hold for a few seconds, and then release.
  

Adamantine Stance

Other names for the Adamant Pose include the “thunderbolt” and “firmness” poses.

• Sit in the space created by your heels and knees
• Straighten your back, and rest your hands on your lap for anything from a few seconds to a few minutes.

Is It Time to See a Doctor?

Constipation is a common health problem that affects a lot of individuals. Changing one’s diet and using over-the-counter medications can often help a person feel better.

The following symptoms, however, warrant a trip to the doctor:

• Alterations in bowel routines
• Cramping in the stomach that won’t go away.
• Accidental thinning
• Even after working out and consuming more fiber, constipation might persist

A lack of bowel regularity may indicate a need for a higher fibre diet and more physical activity. Also, illnesses like irritable bowel syndrome (IBS) could cause this discomfort.

The best course of action is to seek medical advice when in doubt. For those suffering from constipation, yoga might assist. Depending on the stance, you may be able to stimulate bowel movement or gas release. Be careful if you want to try out any of the more complicated yoga positions. See a doctor if yoga and adjustments to food and lifestyle don’t help, or if you find blood in your stools.