Yoga for Constipation: 7 Poses for IBS Symptoms Relief

The problem of constipation is increasing day by day. It is spreading due to reasons like unbalanced lifestyle, stress, irregular food, and junk food intake. The good thing is that systematic yoga practice and minor changes in your daily routine can make you free from the grip of hard stools or irritable bowel syndrome. In fact, The practice of yoga for constipation is scientifically proven to help ease symptoms of IBS. (study)

A few minutes of regular yoga practice helps in improving the discomfort of irregular bowel movements, relieves the problem of abdominal straining, bloating, and flatulence, and also helps in maintaining happiness and peace throughout the day.

Yoga refreshes our body and also helps in increasing the flow of blood and oxygen in the body. Because most yoga asanas involve good pelvic movement, yoga practice can actually help relieve constipation.

How Does Yoga Help with Constipation 

The study suggests that the problem of constipation comes under Irritable Bowel Syndrome. In this, the person’s stool becomes hard and there is trouble in passing stools. Irritable bowel syndrome, is usually associated with anxiety, fatigue, and stress.

Yoga can be an effective way to alleviate constipation, as it helps to stimulate the digestive system and promote the movement of waste through the body. Here are some ways in which yoga can help with constipation:

1. Increases blood flow to the digestive system: Many yoga poses involve twisting, bending and stretching, which can help to increase blood flow to the digestive system. This, in turn, can help to stimulate the digestive organs and promote bowel movements.
2. Stimulates the parasympathetic nervous system: Yoga also helps to activate the parasympathetic nervous system, which is responsible for regulating digestion. When this system is activated, it can help to relax the muscles in the digestive tract and promote the movement of waste through the body.
3. Reduces stress and anxiety: Stress and anxiety can have a negative impact on digestion, and can lead to constipation. Yoga can help to reduce stress and anxiety levels, which can in turn help to improve digestion and promote regular bowel movements.
4. Encourages deep breathing: Many yoga poses involve deep breathing exercises, which can help to improve the functioning of the diaphragm and stimulate the digestive system. Deep breathing can also help to relax the muscles in the digestive tract, making it easier to pass stools.

Some yoga poses that can help with constipation include.

Along with practicing yoga, regularly drinking water on an empty stomach, and eating a balanced diet can also control constipation. Practicing these yoga asanas can get rid of the problem of constipation.

To get started with yoga at home, try the following 7 yoga poses for constipation relief.

1. Downward-Facing Dog Yoga Pose / Adho Mukha Savasana

This asana is considered to be an important asana in many asanas of yoga, hence most people practice this yoga posture. Although in Adho Mukha Svanasana, the body is folded in half, but due to this, the abdominal muscles compress it by putting pressure on the organs of the digestive system, due to which the digestive system is better.

How to do:

• Lie on your stomach on a yoga mat.
• After this, while stretching the breath, lift the body with your feet and hands and slowly raise the hips upwards.
• Decide that the body comes in the shape of the inverted ‘V’.
• Press your hands down and try to pull the neck longer.

Know more about this asana click here: Adho Mukha Savasana

2. Child’s Yoga Pose / Balasana

Along with removing the problem of the digestive system, this yoga asana also removes the complaint of gas and constipation.

How to do:

• To do this, first of all, sit on a flat place in the posture of Vajrasana.
• Now raise your hands upwards.
• After exhaling, bend forward and try to touch the head with the ground.
• Now keep both hands comfortably on the ground.
• Stay in this posture for a few seconds.
• Afterward, slowly try to come back to normal. Do yoga asanas 3 to 5 times.

3. Supine Twist Yoga Pose / Supta Matsyendrasana

Yoga for constipation can also provide relief through Supine Twist Yoga. It has already been mentioned in the article that one of the reasons for constipation can be anxiety and stress. At the same time, the research found that Twist Yoga Pose can be beneficial in reducing the state of anxiety and stress.

How to do:

• First of all, lie flat and straight on the yoga mat.
• Open arms out to both sides such that they create one straight line with the shoulders.
• Now bend your right leg from the knee and while raising it, rest its soles on the left knee.
• Then turn your back to the left and place your right hand on the knee of the right leg. At the same time, spread the left hand in the line of the shoulder.
• After that turn the head to the left. After staying in this position for some time, get back to normal.

4. Wind-Relieving Yoga Pose / Pavanmuktasana

Pavanmuktasana is a posture of yoga, which helps in releasing gas from the stomach. Regular practice of this asana gives relief from stomach gas as well as many other diseases related to the stomach, this asana works like a panacea.

How to do:

• To do Pawanmuktasana, first of all, lie down on your back. Spread both the legs and reduce the distance between them.
• Now bend both the legs from the knees and move them up towards the chest and hold them with both hands.
• In this process, the buttocks should be raised from the ground. In the beginning, do this asana three to four times for 5 minutes.

5. Standing Forward Bend Yoga Pose / Hastapadasana

This yoga asana strengthens the abdominal muscles and stimulates the abdominal viscera and aids in better digestion. All disorders of the belly and digestive system can be cured by the daily practice of this asana.

How to do:

• Stand straight with your feet together and arms alongside.
• Now while inhaling extend your arms over your head.
• Now while exhaling bend a little forward towards the feet and rest your hands on your feet.
• Now while inhaling slowly come back to the standing position with your arms overhead.
• Finally, bring your hands down while exhaling.

 “Practice Hastapadasana Yoga (Standing Forward Bend): Download today app 7pranayama  from App store or Play store”

6. Butterfly Yoga Pose / Titliasana

It is helpful in removing mental health problems like anxiety, stress, and fatigue disorders, etc. This asana proves to be very beneficial even in piles disease.

How to do:

• To do this asana, sit on the ground with your back straight.
• Then bend both your legs from the side of the knees.
• Now mix both your soles together and bring them near the pelvic area.
• Then start moving both your legs up and down like a butterfly’s wings.
• Do this asana at least 40 to 50 times.

7. Garland Yoga Pose / Malasana

This yoga asana is the best way to treat problems of Constipation or IBS. The posture resembles the shape of a Garland and it plays a very important role in stimulating the digestive organs and aids in detoxification.

How to do:

• To do Malasana, first of all, bend your knees and sit in the position in which you sit while defecating.
• After sitting, rest the armpits of both your hands on both knees.
• Now join the palms of both hands and make a posture of Namaskar.
• After this slowly inhale the breath, then slowly exhale, and stay in this position for some time.
• Now slowly open your hands and stand back up.
• After getting up in the morning, sit for at least ten minutes in this posture.

Conclusion

Although a recent study supports yoga for constipation-predominant (IBS-C) or IBS. yoga is a vital therapeutic modality in the holistic approach to the management of IBS. However, if you wake up with tight or hard stool, pain, and bleeding every day despite making changes to your habits, it may be time to contact your doctor.