The 9 best yoga poses to relieve constipation, according to an instructor

When you have a bad case of constipation, your home treatment plan may include snack on satisfactory and fiber -rich meals and increase your water consumption. These acts can help to alleviate your symptoms, according to the National Institutes of Health, but there is another beneficial practice that you may neglect: yoga.

Here, learn the advantages of yoga practice for constipation and the best poses to try when your digestive system needs relief.

The advantages of yoga for constipation

Although yoga is mainly known to relieve stress and increase flexibility, practice can also help you go number two when you feel safeguarded, explains Lindsay Monal, RYT-500, yoga teacher and training director of yogarenew teachers.

“Most of the time, when you are constipated, things are simply stuck in your digestive system,” she explains Livestrong.com. “Move your body – as a walk or practice specific stretching to create space in your abdomen – will allow your body to move everything that is stuck in your intestines.”

Although you may not need to set up the toilet immediately after your training, the park through yoga poses for constipation could help move stools so that you poop in the coming hours or day, she said.

According to Monal, a long -term yoga practice can also help you become more aware of your body – and capable of taking care of the small internal clues that it does not work at its best. If you notice that you feel a little more gas, inflated or saved than usual, change your lifestyle (think: eating, hydration and movement) to minimize these effects, she explains.

“Yoga poses will certainly support you if you immediately need relief of constipation, but also the longevity of practice really helps you to have a healthier lifestyle in holistic,” explains Monal.

And research supports the advantages of the practice of yoga for constipation: in a small study of July 2021 in the Journal of Bodywork and Movement TherapiesResearchers found that people who have finished three yoga sessions per week for three months have shown a “statistically significant” improvement in the quality of life related to constipation.

In addition, the National Institutes of Health regularly recommend getting involved in physical activity – such as yoga – to treat and prevent constipation.

9 Yoga poses for constipation to try

When you feel particularly saved, try to move in Monal’s favorite yoga poses for constipation, demonstrated below.

Many postures involve twists and turns, which help stretch your abdomen and “wipe” your intestines, she says. Other yoga poses for constipation are focused on building the abdomen to encourage movement in your digestive system or extend your stomach, creating more space in the area in which you feel blocked, says Monal.

Overall, these postures are more active than those you would see in a cold and stressed yoga class, so it is important to pay attention to what you feel. A little discomfort is normal, especially if you move in an unknown way to your body. But if you feel acute pain, pulling, slowing down or moving away from the posture, suggests Monal.

More importantly, discuss with your doctor if your constipation is serious or persistent, she says. These yoga poses can feel restful for your mind and body, but it is important to determine the deep cause of your condition to determine the best treatment plan.

Ready to get your body – and a gastrointestinal – moving tract? Set a handful of these yoga poses for constipation, each holding for about 5 to 10 breaths.

1. Arc installation (Dhanurasana)

In addition to creating space in the abdomen, this installation of yoga for constipation moves pressure from your body weight in your hips and lower abs, which helps to stimulate digestion and elimination, says Monal.