Yoga for Constipation

Treat Chronic Constipation With Yoga For Constipation

Each one of us has suffered from constipation at one point of time or another. Whether that happened due to a poor diet, constant traveling, or a lack of physical exercise; it is not something you can ignore. Moreover, this negatively impacts your bowel movement and can continue for weeks. In the long run, this causes severe damage to your excretory system. Fortunately, you have yoga for constipation to help you get out of this problem.

Have you heard of Chronic constipation? It is a health issue where you suffer from irregular bowel movement or have difficulty in passing stools. Although everyone does suffer from occasional constipation, it impacts your ability to function normally every day. This causes your body to put additional pressure on the intestines for bowel movement.

yoga for constipation

However, you might wonder as to what exactly causes this problem in the first place? Let us find out.

Chronic Constipation – The Reasons

Chronic constipation is a health problem. However, just like other health issues there are reasons behind this too.

Considering the above statement, given below are reasons which might be the culprits behind constipation.

1. Hypothyroidism

The Thyroid gland located in the front of your neck controls the metabolic activities of your body. Unfortunately, an under-active thyroid, also known as hypothyroidism is associated with an increased risk of constipation and unnecessary weight gain.

2. Inadequate Liquid Intake

The majority cases of constipation always have a link to inadequate liquid intake. 75% of your body is made up of water. Water keeps the stools soft and maintains your body’s bowel movement.

However, when you do not consume enough liquids, the intestines tend to absorb more water and this leads to hard and dry stools.

3. Medications

Certain medications like Calcium tablets and Iron supplements also increase your risk of developing constipation. You should enroll in a certified yoga school to learn about yoga for constipation and keep away from this problem.

These are some of the reasons why you might suffer from constipation. However, there are some cases where you might be at an increased risk of developing this problem.

Also Read: Hot Vs Regular Yoga

Who Is More At Risk Of Suffering From Constipation?

You should remember that not eating quality food or a lack of exercise are not the only reasons behind constipation. There are also other situations like;

  • If you are above the age of 65 years, consume a poor diet, and are not physically active.
  • You are a woman or a child. Women tend to have more frequent episodes of constipation.
  • If you are pregnant. Hormonal changes and pressure on your intestine from the growing baby can lead to constipation.
  • You suffer from medical conditions like spinal cord injury or have problems with bowel movement.

However, there is no need to worry. You have yoga for constipation to get you out of this rut. Yoga experts have come up with some effective yoga asanas that help keep the smooth bowel movement smooth.

3 Effective Yoga For Constipation Poses

Given below are three yoga poses for constipation to help you maintain a healthy bowel movement.

1. Supine Spinal Twist

Supine Spinal Twist

This is the best yoga asana to help you get rid of constipation without any hassle.

Steps To Practice Supine Spinal Twist

  • Lie down on the yoga mat. Keep your arms to the side of your body with palms facing down in a T shape.
  • Bend your right knee and keep the right foot on your left knee.
  • Exhale. Bring your right knee over to the left side of your body. Twist your spine and lower back.
  • Place your shoulder flat on the yoga mat.
  • Close your eyes and relax in this pose. Let gravity pull your knee down.
  • Breathe and hold this pose for 6 to 10 breaths.
  • Inhale and bring your hips back to the floor.
  • Exhale. Bring your leg back to the floor.
  • Repeat the same on the opposite side.

2. Cobra Pose

cobra pose

This is one of the yoga poses for constipation that does not require you to twist. However, it does help you find relief from problems like gas.

Steps To Practice Cobra Pose

  • Lie down on the yoga mat face down. Stretch your legs back and the top of your feet on the mat.
  • Spread your hands evenly on the mat. Keep them under your shoulders.
  • Keep your legs together with both heel and feet slightly touching each other.
  • Keep your palms facing downwards and under your shoulders. Make sure the elbows are parallel to the floor and close to your body.
  • Inhale. Slowly lift your head, chest, and abdomen while keeping your navel touching the mat.
  • Slowly rotate your shoulder blades against your back. Lift the top of your sternum without pushing the front ribs and avoid stiffening your lower back.
  • Bring back the top of your thighs and knees. Bring your upper arms close towards each other.
  • Keep the shoulder blades down and placed along your spine.
  • Distribute your body weight equally throughout the entire spine on the backbend.
  • Hold this pose with 15 to 30 deep breaths.
  • Exhale and come back to the starting position.

3. Legs Up The Wall

Legs up the wall pose

If you want to improve digestion, you should practice the Legs-Up-The-Wall pose. This is an inversion yoga pose where a part of your body is upside down.

Steps To Practice Legs-Up-The-Wall

  • Lie down on the yoga mat as close to a wall as possible.
  • Lower your back to the floor and hips as close to the wall as possible.
  • Slowly walk your legs up the wall.
  • Use a folded towel or blanket under your hips to relieve any discomfort.
  • Allow your head to rest on the yoga mat.
  • Keep both arms by the side of your body.
  • Hold this pose for a few minutes.
  • Release slowly and get back to the starting position.

Also Read: Yoga Terms for Beginners


Factors like poor diet and lack of exercise are responsible for causing constipation. However, you can practice yoga for constipation to bring the bowel movement back to normal.