Constipation can be an uncomfortable and frustrating issue, but did you know that yoga can offer a natural solution? Certain yoga poses, or asanas, can improve blood flow, massage digestive organs, and facilitate stool movement through the body.
Below are ten yoga asanas specifically designed to help relieve constipation and promote better digestion.
1. Vajrasana (Thunderbolt Pose)
Vajrasana is a simple yet effective pose that improves blood circulation in the abdominal area, aiding digestion and relieving constipation.
How to Perform:
- Kneel on your yoga mat with your heels apart and toes and knees touching.
- Sit in the space between your heels and rest your hands on your lap.
- Keep your back straight and hold the position for a few minutes.
2. Bhujangasana (Cobra Pose)
Cobra pose helps cleanse the digestive tract, releases trapped gas, and strengthens abdominal muscles.
How to Perform:
- Lie on your stomach with your toes pointed out.
- Press your palms onto the floor next to your shoulders.
- Raise your head, neck, shoulders, and torso upward.
- Hold the pose for several breaths before lowering your body back down.
Bhujangasana also promote blood flow to the thyroid gland
3. Paschimottanasana (Forward Bending Pose)
This pose eases bowel movements by stretching the spine and massaging the abdominal organs.
How to Perform:
- Sit with your legs extended out in front of you.
- Inhale deeply while raising your arms.
- Exhale while bending forward, reaching for your feet.
- Hold the position for at least a minute.
4. Pavanamuktasana (Wind-Relieving Pose)
This pose effectively releases gas and aids in treating digestive disorders like acid reflux. This asana will also help in hair.
How to Perform:
- Lie on your back and hug your knees to your chest.
- Extend one leg straight out while holding the other close.
- Hold the position for two minutes before switching legs.
Pavanamuktasana also improves digestion and relieves stress, which are essential for healthy hair growth.
5. Balasana (Child's Pose)
Child’s Pose massages and relaxes internal organs, aiding in digestive health.
How to Perform:
- Knee on your mat with hands and knees on the floor.
- Widen your knees slightly and keep your feet curled beneath you.
- Lean forward, extending your arms until your forehead touches the mat.
- Breathe deeply while holding this pose for a few minutes.
Balasana reduces stress and enhances blood circulation to the scalp, helping to prevent hair fall.
6. Malasana (Yogi Squat)
Malasana improves colon function by stimulating its lining and enhancing digestive responsiveness.
How to Perform:
- Stand with your feet slightly wider than your hips.
- Lower your hips to the mat while keeping your heels grounded.
- Bring your hands together and press your elbows against your knees.
- Hold the pose for at least 30 seconds.
7. Dhanurasana (Bow Pose)
Bow Pose relieves digestive issues by applying pressure to the abdominal region.
How to Perform:
- Lie on your stomach and bend your knees, reaching for your ankles.
- Lift your chest and thighs off the mat while pulling your ankles.
- Hold the position for several breaths.
8. Halasana (Plough Pose)
Halasana stimulates digestion and helps alleviate constipation by increasing abdominal pressure.
How to Perform:
- Lie on your back with arms by your sides.
- Lift your legs to a 90-degree angle and then over your head.
- Let your toes touch the floor behind you.
- Hold the pose for a few seconds.
Halasana is also excellent for relieving stress and promoting relaxation, which is crucial for thyroid health.
9. Ardha Matsyendrasana (Sitting Half Spinal Twist Pose)
This twisting pose massages the abdominal organs, aiding in digestion and relieving constipation.
How to Perform:
- Sit with your legs extended, then tuck your left leg under your right.
- Twist your torso to the right and place your right hand behind you.
- Hold your right ankle with your left hand and maintain the pose for 10 seconds before switching sides.
10. Adho Mukha Svanasana (Downward Facing Dog Pose)
This pose enhances blood circulation, helping move waste through the intestines and relieving constipation.
How to Perform:
- Start on all fours with hands shoulder-width apart.
- Curl your toes and lift your hips toward the ceiling.
- Extend your legs and press your heels toward the mat.
- Hold the pose for at least a minute.
Incorporating these yoga asanas into your daily routine can naturally help relieve constipation and improve your overall digestive health. Consistent practice not only enhances digestion but also brings balance to the mind and body.
At Shuddhi Yogshala, we offer a holistic approach to wellness, including Yoga Asanas designed to improve digestive health. Whether you’re interested in a Yoga Teacher Training, Online Yoga classes, or finding a serene Yoga Studio to practice in, we have options to suit your needs. Join our Online Yoga Teacher Training Class to deepen your practice and share the benefits of yoga with others. Transform your life with yoga at Shuddhi Yogshala!
