Constipation is more common than most people admit. Whether due to stress, poor diet, or a sedentary lifestyle, it can disrupt your daily life and leave you feeling bloated and sluggish. The good news? You don’t need pills to fix it—yoga for constipation relief offers a gentle, effective solution right from your home.
In this post, we’ll explore simple yoga poses that stimulate digestion, relieve constipation, and bring your gut back to balance—all without stepping out of your house.
🧘♀️ How Yoga Helps Relieve Constipation
Yoga supports digestion in three major ways:
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Stimulates the digestive tract by twisting and massaging internal organs.
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Reduces stress, a common cause of irregular bowel movements.
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Improves circulation and lymphatic flow, promoting detoxification.
Regular practice of these poses can help regulate bowel movements and bring long-term relief.
✅ Top 7 Yoga Poses for Constipation Relief
Here are beginner-friendly poses you can do daily at home:
1. Vajrasana (Thunderbolt Pose) – Best done after meals
How it helps: Aids digestion by increasing blood flow to the stomach and intestines.
How to do:
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Kneel down and sit back on your heels.
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Keep your back straight and hands on your knees.
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Breathe deeply for 5-10 minutes.
2. Pawanmuktasana (Wind-Relieving Pose)
How it helps: Releases trapped gas and stimulates bowel movement.
How to do:
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Lie on your back.
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Bring your knees to your chest and hug them.
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Lift your head toward your knees.
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Hold for 30 seconds and release. Repeat 3 times.
3. Malasana (Garland Pose / Yogic Squat)
How it helps: Natural squat posture aligns the colon and facilitates easier elimination.
How to do:
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Stand with feet wider than hips.
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Squat down deeply with palms in prayer position at the heart.
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Keep spine straight and stay for 1–2 minutes.
4. Ardha Matsyendrasana (Seated Half Spinal Twist)
How it helps: Massages abdominal organs and boosts digestion.
How to do:
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Sit with legs extended.
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Bend right leg and cross it over the left thigh.
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Twist your torso to the right, placing left elbow on the outside of the right knee.
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Hold for 30 seconds. Repeat on the other side.
5. Supta Matsyendrasana (Supine Twist)
How it helps: Gently stimulates digestive organs while relaxing the nervous system.
How to do:
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Lie on your back.
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Hug your right knee and cross it over to the left side of your body.
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Extend your right arm and look toward it.
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Hold for 1–2 minutes and switch sides.
6. Apanasana (Knees-to-Chest Pose)
How it helps: Eases gas and promotes bowel movement.
How to do:
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Lie flat and bring both knees to your chest.
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Hold your shins and gently rock side to side.
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Stay here for 1–2 minutes.
7. Cat-Cow Pose (Marjaryasana-Bitilasana)
How it helps: Stimulates the digestive tract and massages the abdominal area.
How to do:
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Come into a tabletop position.
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Inhale, arch your back (Cow); exhale, round your spine (Cat).
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Repeat 10–15 rounds.
📝 Tips for Best Results
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Stay hydrated throughout the day.
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Practice yoga on an empty stomach or 3–4 hours after eating.
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Combine your yoga with a high-fiber, plant-based diet.
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Try deep belly breathing or kapalabhati for extra digestive support.
🌿 Want Personalized Help?
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✨ Final Thoughts
Constipation doesn’t have to control your day. With just 15–20 minutes of daily yoga practice, you can stimulate your digestion naturally and feel lighter, calmer, and healthier.
Your mat is waiting—let’s get things moving!
