11 Yoga And Exercises To Get Relief From Constipation

Written by Charushila Biswas , MSc (Biotechnology), ISSA Certified Fitness Nutritionist

Along with diet, exercising is important to relieve constipation (1). Matt Scarfo, an NASM-certified CPT-OPT, CES, PES, FNS, says, “Exercise helps constipation by massaging your digestive system, thereby improving both the system’s oxygen delivery and blood flow. This helps your stool to move through your digestive system easier and helps to keep you regular.”

Certified International Yoga Instructor Lily Allen-Duenas shares, “Yoga has a multitude of asanas that deeply affect the digestive system and the internal organs. Relieving constipation is one of the most reliable effects of a yoga asana practice.” If you are struggling with constipation,  do these 11 exercises and yoga poses for fast relief. Scroll down!

1. Wind Relieving Pose

How To Do

  • Lie down on a mat and keep the legs hip-width apart.
  • Lift the legs, fold your knees, and bring them close to your chest.
  • Hug your knees, as shown in the picture.
  • Keep breathing normally.
  • Lift your head and try to bring your forehead close to your knees.
  • Hold this position for about 5-10 seconds. Keep breathing.
  • Place your head back on the floor and exhale.
  • Inhale and bring your head close to your knees again. Breathe normally.
  • Do this 5-10 times.

2. Half Wind Pose

How To Do

  • Lie down on a mat, keep the feet shoulder-width apart, and the hands by your side. This is the starting position.
  • Lift the right leg off the floor, bend the knee, and bring it close to your chest.
  • Hug your folded leg with your hands.
  • Hold this pose for 3 seconds.
  • Move the right knee towards the left side of your chest.
  • Hold the position for 3-5 seconds.
  • Return to the starting position.
  • Repeat with the left leg.
  • Do the set 5 times.

3. Half Spinal Twist

How To Do

  • Lie down on a mat with feet shoulder-width apart and hands by your side. This is the starting position.
  • Lift the right leg off the floor, bend the knee, and bring it close to your chest. Hug the folded knee.
  • Push the knee towards the left side of your chest.
  • Place the right hand on the floor and twist your lower body to the left until the knee touches the floor.
  • Hold this pose for 3-5 seconds. Keep breathing.
  • Return to the starting position.
  • Repeat with the other leg.
  • Do this set 5 times.

4. Child’s Pose

Child's Pose

Shutterstock

How To Do

  • Get on all fours on a mat.
  • Push your hips down and towards your ankles so that your arms extend on the floor.
  • Lower your head between the arms.
  • Keep breathing and hold this position for 10-15 seconds.
  • You may push your knees outward to stretch the muscles on the lower back and thighs.
  • Return to the starting position.
  • Do this 5 times.

5. Cobra Pose

How To Do

  • Lie down on your belly. Keep the palms flat on the floor, close to the sides of your chest, with elbows pointing up. Touch the floor with the forehead and keep the legs close and toes pointed. This is the starting position.
  • Lift your head and push the upper torso off the floor.
  • Hold this pose for 10 seconds. Keep breathing.
  • Return to the starting position.
  • Do this 5 times.

6. Vajrasana

How To Do

  • Sit on the floor with your knees folded and hips resting on the ankles, as shown in the image.
  • Engage your core, make fists with both hands, and place them close to the groin and look straight. This is the starting position.
  • Lower your upper body and try to touch the floor with your forehead.
  • Keep breathing and hold this position for 10-15 seconds.
  • Return to the starting position.
  • Do this 10-15 times.

7. Butterfly Pose

Butterfly-Pose

Shutterstock

How To Do

  • Sit on the floor and extend your legs.
  • Bend your knees to join the soles of your feet. Hold the toes with both hands.
  • Pull the heels as close to the groin area as possible.
  • Flutter your legs up and down to stretch the muscles in the inner thighs and groin area.
  • Do this 50 times.

8. Deep Squat

Deep-Squat

Shutterstock

How To Do

  • Stand straight with your feet wider than shoulder-width apart and toes pointing out. Join your palms.
  • Push your hips out, bend your knees, and lower your body.
  • Push the knees out with your elbows and sit as shown in the image.  This pose is also known as Malasana.
  • Keep your spine straight, feet flat on the floor, and look straight.
  • Hold this pose for 10 seconds and get up.
  • Do this 5 times.

Note – Avoid this pose if you have knee issues.

9. Half Lying Leg Ups

How To Do

  • Sit on the mat and extend your legs.
  • Lean back on your elbows.
  • Lift both legs off the floor at a 60° angle. Relax your shoulders and look at your knees.
  • Lower your legs and lift them just before it touches the floor.
  • Do this 10-20 times.

10. Chair Exercise

How To Do

  • Sit on a chair, keep the spine straight, feet flat on the floor, rest the palms on the thighs, and look forward.
  • Bend forward, hinging from the waist, and let your hands touch the floor.
  • Hold this pose for 10-20 seconds.
  • Lift your upper body and get back to the starting position.
  • Lift your right leg off the floor, bend your knees, hold the back of your thighs with your hands, and pull it towards your chest.
  • Bend your head down and try to touch the knee with your forehead.
  • Hold this pose for 10 seconds.
  • Release your hands and repeat with the other leg.
  • Repeat the set 10-15 times.

12. Pelvic Tilt Ball Squeeze

How To Do

  • Lie down on the floor, flex the knees, and keep the feet flat on the floor.
  • Place a medicine ball between your knees.
  • Do the pelvic tilt to activate your pelvic floor muscles and push your lower back to the floor.
  • Lift both the legs off the floor along with the medicine ball.
  • Keeping the lower back pressed to the floor, squeeze the ball with your legs.
  • Count to three and release the squeeze.
  • Do this 5 times.

The Takeaway

Doing these 11 yoga poses and exercises regularly for 20-30 minutes will help manipulate the digestive tract and relieve constipation. You can also go on regular walks and jogging to help with your bowel movements. Also, take care of your diet. Add foods high in dietary fiber to add bulk to the stool and improve bowel movement. Drink at least 3 liters of water every day.

Sources

Articles on StyleCraze are backed by verified information from peer-reviewed and academic research papers, reputed organizations, research institutions, and medical associations to ensure accuracy and relevance. Read our editorial policy to learn more.

  1. Effects of a proposed physical activity and diet control to manage constipation in middle-aged obese women
    https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC5734236/

Recommended Articles

Was this article helpful?
The following two tabs change content below.