Constipation can be a frustrating and uncomfortable issue, affecting millions of people worldwide. While diet and hydration are crucial, physical activity (particularly yoga) can also be a powerful tool to stimulate digestion and alleviate constipation. Many yoga poses not only target the digestive system but also strengthen the pelvic floor, which plays a significant role in bowel movements.
Doing these yoga poses can help ease constipation, promote healthy digestion, enhance overall well-being, and strengthen the pelvic floor.
Child’s Pose (Balasana)
How to Do It:
- Kneel on the floor, touching your big toes together and sitting on your heels.
- Separate your knees about hip-width apart.
- Exhale and lay your torso down between your thighs.
- Stretch your arms forward, palms down.
- Hold for 5 – 10 breaths, breathing deeply.
Benefits:
Child’s Pose gently compresses the abdomen, stimulating digestion and relieving constipation. It also helps to calm the mind and reduce stress, as well as gently stretching and relaxing the pelvic floor muscles.
Cat-Cow Pose (Marjaryasana-Bitilasana)
How to Do It:
- Start on your hands and knees in a tabletop position.
- Inhale, drop your belly towards the mat, lifting your head and tailbone (Cow Pose).
- Exhale, draw your belly to your spine and round your back to the ceiling (Cat Pose).
- Continue to alternate between Cat and Cow for 5 – 10 breaths
Benefits:
This gentle flow stimulates the abdominal organs, increases blood flow, and promotes intestinal movement, helping to alleviate constipation. It also engages and strengthens the pelvic floor muscles through the gentle rocking motion.
Downward-Facing Dog (Adho Mukha Svanasana)
How to Do It:
- Start on your hands and knees in a tabletop position.
- Tuck your toes and lift your hips to the ceiling, forming an inverted V shape.
- Spread your fingers wide and press firmly into the mat.
- Option to “walk out your dog,” bending and straightening alternate legs
- Hold for 5 – 10 breaths, breathing deeply and evenly.
Benefits:
Downward-Facing Dog stretches and strengthens the entire body while stimulating blood flow to the abdominal organs, promoting digestion and relieving constipation. Pedaling the legs mimics walking, which also improves bowel function. The inverted position also helps to engage the pelvic floor muscles.
Spinal Twist (Ardha Matsyendrasana)
How to Do It:
- Sit with your legs extended in front of you.
- Bend your right knee and place your right foot outside your left thigh.
- Inhale, lengthening your spine.
- Exhale and twist to the right, placing your left elbow outside your right knee and your right hand on the floor behind you.
- Hold for 3 – 5 breaths, then release and repeat on the other side.
Benefits:
Spinal Twist stimulates the digestive organs, increasing peristalsis (the wave-like muscle contractions that move food through the digestive tract). This pose also helps to detoxify the internal organs and engages the pelvic floor muscles through the twisting motion.
Wind-Relieving Pose (Pavanamuktasana)
- How to Do It:
- Lie on your back with your legs extended and arms at your sides.
- Bend your right knee and hug it towards your ribs/chest.
- Clasp your hands around your knee and pull it closer to your stomach.
- Hold for 3 – 5 breaths, with a constant squeeze into the chest.
- Option to pull the knee across the body, keeping shoulders down.
- Release and pull two knees into chest, then repeat with the opposite leg.
Benefits:
This pose massages the intestines and other internal organs, helping to release trapped gas and improve digestion. It also engages the pelvic floor muscles, providing gentle stimulation to the area.
Knees to Chest Pose (Apanasana)
How to Do It:
- Lie on your back with your legs extended and arms at your sides.
- Bend both knees and draw them towards your chest.
- Clasp your hands around your shins and gently pull your knees closer to your stomach, keeping the head and shoulders down on the floor.
- Hold for 5 – 10 breaths.
Benefits:
Knees to Chest Pose stimulates the digestive organs and helps release trapped gas. It also relaxes the lower back and pelvic floor, promoting a sense of calm and relaxation.
Corpse Pose (Savasana)
How to Do It:
- Lie flat on your back with your legs extended and arms at your sides, palms facing up.
- Close your eyes and take deep belly breaths, allowing your body to fully relax.
- Stay in this pose for 5-10 breaths, or as long as feels comfortable, focusing on your breath and letting go of any tension.
Benefits:
Savasana promotes deep relaxation, reduces stress, and calms the mind, which can positively impact digestion. It allows the body to fully integrate the benefits of the previous poses and provides a gentle relaxation of the pelvic floor muscles. Deep belly breathing also relaxes the pelvic floor and promotes optimal digestive function.
Final Thoughts
Incorporating these yoga poses into your daily routine can significantly improve your digestive health and alleviate constipation. Remember to practice these poses mindfully, focusing on your breath and listening to your body. Alongside yoga, maintaining a healthy diet rich in fiber, staying hydrated, and managing stress are essential components of a well-rounded approach to digestive health.
If you experience chronic constipation, it’s important to consult with a healthcare professional to rule out any underlying conditions. Yoga can be a powerful complementary practice, but it is not a substitute for professional medical advice or treatment. Come visit us at Empowered Physical Therapy to learn more!