These 5 yoga poses will help you poop and keep constipation at bay
By NCVC Staff | Published on Sep 20, 2023
A satisfying morning routine starts with a good poop. However, constipation and other bowel issues can rob us of that pleasure. Factors like a low-fiber diet, dehydration, and lack of physical activity contribute to this common problem.
While popping pills or relying on temporary fixes may seem like the only solution, it’s time to find a permanent remedy. Believe it or not, yoga holds the key to relieving constipation naturally.
Introducing five yoga poses that can help you poop regularly and keep constipation at bay:
1. Forward Bending Pose
Stand tall on your mat with feet together. Engage your core, lift your arms overhead, and bend forward on an inhalation. Exhale as you strive to touch your feet. Hold this pose for 10 seconds, then return to a relaxed position on an inhalation. Repeat 7 to 10 times and feel the pressure release.
2. Downward-Facing Dog
Starting from a standing position, slowly bend forward on an inhalation until you are on all fours, forming an inverted ‘V’ shape. Align your hands with your shoulders and keep your feet hip-width apart. Press your palms into the ground and slightly bend your knees. Hold this pose for 10 deep breaths, repeating 7 to 10 times.
3. Child’s Pose
Kneel on the floor as if performing vajrasana. Spread your knees apart, maintain a straight spine, and lift both arms up. Gradually bend forward until your palms touch the ground. Stay in this pose for 10 deep breaths and repeat 5 to 8 times.
4. Plough Pose
Lie down on your mat with legs straight and arms by your side. Lift your legs on an inhalation and try touching your toes behind your head. Hold this pose for 5 to 6 deep breaths, then slowly release your toes to the ground and relax. Repeat this pose 5 times.
5. Squat Hold
Stand with your feet wide apart and join your palms in a “Namaste” gesture. Lower into a full squat with a straight spine and hold for 10 deep breaths. Rise slowly on an inhalation and relax. Repeat this pose 10 times.
Why Do These Asanas Work for Constipation?
All of these poses share a common thread: they involve contracting and activating the stomach muscles. This pressure exerted on the intestines is essential for improving bowel movements.
According to a study in the journal Trial, poses like downward-facing dog create compression, which effectively addresses constipation. Regular stretching is vital because our bodies often lack this compression, leading to bowel problems.
Another research published in the Journal of Pediatric Gastroenterology and Nutrition suggests that practicing these poses consistently for 10 weeks can provide long-term relief from constipation. Additionally, if you experience abdominal pain along with constipation, yoga can help alleviate that too.
So, give those pills and Isabgol a break and embrace the natural benefits of yoga. Trust us, with yoga, you’re on the right path to a healthier digestive system.