Best 5 Yoga Poses for Constipation

Most of the people have experienced painful discomfort in the stomach with difficulty in bowel movement and constipation at some point of life. It can be due to poor dietary habit, lack of fiber in the diet, sedentary life which leads to painful bowel movement. Sometime most of the people can go days without passing movements that can lead to severe constipation.  Constipation is a kind of disorder which is characterized by incomplete defecation for more than 3 to 4 days in a week or more than a week in a stretch.

Our 200 hour yoga teacher training in Rishikesh integrates the understanding of yogic principles with practical teaching experience, ensuring that you emerge as a skilled and confident yoga instructor. The emphasis on the connection between yoga and digestive health reflects our holistic approach to well-being, acknowledging the interplay between physical and mental health.

As per Ayurveda healthy bowel movement is a sign for great digestive health. Most of the people end up taking some sort of medicine or to relieve themselves from constipation. However, yoga can help in addressing the symptoms of constipation.

Rishikesh Yog mandir suggests you top five yoga poses that can help in relieving you from constipation:


Sit straight keeping your spine straight and legs stretched out in front of you with toes pointing up. Inhale and stretch your arms above your head. Straighten your back and as you exhale bend forward and try to reach out for your toes. Bend as much as possible without straining your back.  Now rest your head above your legs, if you are having difficulty then you can bend your knees a little. Stay in the pose for 4 to 5 breath and then release.

Practising paschimottanasasa or seated forward bend involves the stretching of whole body not just back. Apart from that it strengthens the abdominal muscles, pelvic organs and prevents the deposit of fat around your abdomen.

Ardha Matsyendra Asana

To start with this yoga pose sit on your yoga mat with your spine erect and legs stretched in front of you. Bend you left leg and place it near your right buttock and bend your right knee and place it next to your left. Now inhale and as you exhale twist your body towards left and hold the stretch by place your right elbow next to the left knee and left hand behind you. Stay in the pose for 4 to 5 breath and release. Repeat the pose on the other side.

Also known as half twist pose it not only massages your internal abdominal muscles but also stimulate the secretion of pancreatic and digestive juices. It also stretches and strengthens your entire spine.


Lie down on your yoga mat with your legs stretched out in front of you.     Bend your right knee and bring it towards your heart and hug it with your arms for 6 to 8 long and deep breath while keeping your left leg on the mat. Now release it and bring your left knee to your chest and hug it till 6 to 8 breath and release. Repeat it with both legs.

Also known as wind relieving pose it helps in reliving the bloating and trapped gas from your system. It improves digestion by stimulating stomach, small intestine and colon.

Child pose

Come down into a tabletop position with your wrist under your shoulder and your knees beneath your hips. Now bend your knees and sit down on your feet and stretch your arms over your head while inhaling. As you exhale bend forward onto your yoga mat and stretch your arm in front of you as far you can. Rest your chest on your legs and forehead onto the mat. Stay in the pose for 6 to 8 breath and let your body to release every stress.

Child pose is famous as a resting pose that is practiced in every yoga class scheduled in yoga ttc in Rishikesh. Child pose is the pose that helps in relieving you from stress and anxiety. When people are chronically stressed it can lead to irregularity in the bowel movement which is the major cause of constipation. Child pose let you release all the stress you have accumulated and help you to unwind.  Also, whether you are a complete beginner or an advanced yogi you can practice this yoga pose with the utmost ease.

Plough pose

Lie down on your yoga mat with your legs stretched out in front of you and arms resting beside you. Inhale and lift your legs towards the ceiling and as you exhale bend your feet over your head till your toes touch the floor behinds your head. Interlock your fingers in front of you keeping your arms straight. Stay in the pose for 5 to 6 breath and release gently.

Plough pose to improve the blood circulation in your abdominal area that helps in improving digestion and relax your intestine and liver.

Practice these yoga poses along with healthy eating habits and take a charge of your digestive system