8 yoga poses that help improve bowel movements and relieve constipation naturally
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What causes constipation & how yoga helps
Constipation happens when bowel movements become infrequent or difficult due to poor diet, dehydration, stress, or lack of exercise. Yoga helps by improving digestion, stimulating the abdominal organs, and increasing blood flow. Regular practice of specific poses can relax the intestines, reduce bloating, and support smoother bowel movements.
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Pawanmuktasana (wind-relieving pose)
Pawanmuktasana is one of the best poses for relieving gas and constipation. By lying on your back and hugging your knees toward your chest, you massage the abdomen and improve digestion. It helps relax the intestines, stimulates peristalsis, and encourages bowel movement when practiced regularly.
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Malasana (garland pose)
Malasana, or the deep squat pose, stretches the lower abdomen and pelvis while improving blood flow to the digestive organs. Squatting helps align the rectum for easier elimination. This pose strengthens the legs and hips while promoting relaxation in the abdominal muscles.
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Bhujangasana (cobra pose)
Bhujangasana stretches the abdominal region, encouraging blood flow and easing tension around the digestive organs. As you arch your back and lift your chest, you stimulate the stomach and intestines, which helps reduce bloating and supports bowel movements.
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Ardha Matsyendrasana (half spinal twist pose)
This seated spinal twist massages the abdominal area and improves digestion by squeezing and releasing the intestines. The twist helps detoxify the body, stimulates blood circulation, and relieves gas and discomfort, making bowel movements smoother.
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Vajrasana (thunderbolt pose)
Practiced after meals, Vajrasana helps improve digestion and regulate bowel movement. Sitting in this pose compresses the abdomen gently, encourages proper blood circulation, and calms the nervous system, reducing stress-related constipation.
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Uttanasana (standing forward bend)
Bending forward in Uttanasana stretches the abdominal area and helps stimulate intestinal contractions. This pose promotes blood flow to the digestive organs, relieves bloating, and encourages the body to move waste more efficiently.
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Setu Bandhasana (bridge pose)
Bridge Pose opens the abdomen and stretches the hip flexors, supporting healthy digestion and relieving constipation. It also strengthens the core muscles, improves blood circulation, and reduces stress, which can negatively impact bowel habits.
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Balasana (child’s pose)
Balasana relaxes the body and calms the mind, helping reduce stress that contributes to constipation. By gently compressing the abdomen, this pose encourages the intestines to move naturally and supports healthy digestion.
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