Top 10 Yoga Poses for Constipation and Indigestion

Explore the best yoga poses for constipation and seek relief from indigestion issues.

“A healthy outside starts from the inside.” — Robert Urich

The ancient texts on Yoga and Ayurveda greatly emphasize that good digestion is a pathway to radiant health and strong mind-body connection. Several yoga therapists and practitioners view the digestive system as a mirror of the mind and encourage patients with various digestive issues to closely examine their lifestyle choices, eating habits, and other mental components in an overall healing process.

The science of yoga is a powerful solution to ease out all the pain and to treat the digestive problems. The yoga poses gently work on the sensitive digestive organs and flush out the stale and waste-bearing fluids. The organs get stretched during the performance of yoga asanas for constipation that circulates the life-giving nutrients to the cells. In this manner, the yoga postures strengthen, message, and stimulate the muscles of the digestive tract and increase the wave-like movement in the body known as Peristalsis.

Given below are the best 10 yoga poses for constipation:

1. Wind Relieving Pose (Pawanmuktasana): Rest on your back on a yoga mat. As you exhale, draw your right knee to your chest with thighs pressed on your abdominal muscles. Clasp your hands around the knee. While holding the knee in its place, take deep breaths. Now release the right leg back on the floor and repeat the same with your left leg.


2. Plough Pose (Halasana): Lie straight on your back with arms at your either side, palms down. Inhale, lift your feet off the floor and raise your knee towards your face. Slide your hands to your lower back and support your hips. Gently, extend your legs upward and slowly place the toes on the floor beyond your head. Keep your back vertical to the floor.

3. Butterfly Pose (Baddha Konasana): Sit tall on the floor. Outstretch your legs in front and locate the palms on the floor beside your hips. Hold the heels with your palms and pull them towards your pubic bone. Make sure the soles of the feet are together. Tightly interlock your fingers around the toes and drop open your knees wide on the ground.

4. Peacock Pose (Mayurasana): Kneel on a yoga mat with knees-wider than your hips. Sit back on your heels. Lean forward and press your palms on the floor. Bend your front torso forward and support it on upper arms with elbows tucked into your stomach. Position your knees to the outside of your arms and front of the hands. Stretch your legs behind and lift your head up. Look forward. Keep your legs and torso parallel to the floor.

5. Child Pose (Balasana): Start on your fours. Spread your knees 2-3 inches apart and rest your hips on your heels. Bend forward at the hips bringing your torso in a forward direction and resting on the thighs. Place your forehead on the floor and extend your arms behind, palms up. Take deep breaths.

6. Reclining Fish Pose ( Supta Matsyendrasana): Lie straight on your back on a yoga mat. Stretch your arms out to the side at shoulder-height. Draw both your knees to your chest and stretch your left leg on the floor. Drop your right knee to the left side of your body. Turn your head to your right and look at the thumb of right hand.

7. Garland Pose (Malasana): Begin in a squat position. Keep your feet as close as possible. Separate your thighs wider than your torso. Lean your torso forward and snug it between your thighs. Press down the elbows into your knees and fold the hands in Anjali Mudra.

8. Downward-Facing Dog Pose (Adho Mukha Svanasana): Start in a table-top position. Exhale, tuck your toes inward, lift your knees off the floor and straighten your legs. Extend your arms in front and bring your body into upside down position.

9. Standing Forward Fold Pose (Uttanasana): Stand upright on a yoga mat. Breathe in, raise your hands up. Exhale, lean forward at the hips. Bring your arms down and place the palms on the calves of the legs.

10. Seated Forward Fold (Paschimottanasana): Sit tall on a yoga mat. Extend your arms upward. Exhale, fold forward and rest your chest and chin over the thighs. Try to touch your toes with your fingers or place them on your legs.

Enhance your digestive health with yoga and gracefully enjoy a balanced, and disease-free life.

Top 10 Yoga Poses for Constipation and Indigestion