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Yoga for constipation: 5 beginner’s poses to relief

Updated: Jul 8, 2021

Young woman seated on a mat yoga practicing yoga

Do you also agree that constipation is driven in part by day to day emotions? One day you will have quicker and painful straight-to-the-wc digestion. And another day, it will be hard, tough and slow. But after some research, we’ve come to realize that these poses of yoga for constipation can help to prevent pain and discomfort.

1. Best wind relieving pose in yoga for constipation

Young woman in wind relieving pose yoga for constipation. Lies on the floor while hugging her knees to her chest.

This is one of the best poses to relieve gases in yoga for constipation. If you’ve experienced stomach floating you’ll love to perform this beginner’s pose.

Perform 5 minutes

  1. Lie on your back with legs extended. Breathe deeply.

  2. Reach just one leg to your chest using both hands and let the other extend. Keep the pose for a moment and let your muscles stretch and relax.

  3. Return to the starting position and reach the opposite leg.

  4. Repeat while constantly breathing.

  5. End holding both knees to your chest and breathing consciously for a minute.


  • While holding your knee to your chest, take a deep inhale and hold the breath for 5 seconds. Exhale slowly.

  • When having one leg blended and the other one extended, point the foot you have extended to stretch out more your back.

A recent study has demonstrated that mindfulness meditation reduces IBS symptoms. To keep your breath and attention focused during yoga for constipation will help you to relax and relieve even more.

2. Seated wide angle pose

Young woman seated on a mat yoga legs open and torso on the floor

Some of the poses of yoga for constipation are meant to stretch out your back and reduce backache related to constipation. Follow this asana to achieve a short-term relaxation.

Perform for 5 minutes

  1. Sit on the floor with your legs extended in front of your torso. And open your legs wide apart while you take a deep breath.

  2. With your tights and belly firms, place your hands between your legs on the floor, and slowly exhale as you start to walk your hands forwards.

  3. Hold the pose.

  4. To return, impulse yourself back with your hands, while keeping your back straight.


  • Keep knees and toes always pointed up towards the ceiling.

  • Don’t bend further than you can resist. If you feel uncomfortable, pause the exercise.

  • With every exhalation try to bend beyond.

3. Constipation Pain Awareness In Corpse Pose

Middle age beautiful sportwoman lying down on mat practicing yoga doing corpose pose at gym

Frequently used as the final asana in yoga routines but for yoga for constipation you can even start your routine with it. When stomach discomfort is associated with feelings and emotions, this pose can help you to ground attention to the present moment.

For 5-10 minutes

  1. Lie on your back with both arms next to your body and your legs straightened and relaxed.

  2. Take deep breaths and with every exhalation try to let your muscles and bones tensions go. Focus your attention on the most weight points of your body.


  • Sounds, distractions and thoughts may come along. When it happens don’t ignore them, just try to watch them pass and bring your attention back to your discomfort zones associated with the constipation pain.

4. Reclined Spinal Twist pose

Young women practicing spinal twist pose

You can easily perform this twist at your bed. This is the best place to be when you are struggling with bloating.

A simple spinal twist in yoga for constipation will let you stretch your large intestine (colon) and back, and to improve digestion by relieving gases.

For 10 minutes

  1. Lie on your back with your arms opened next to you and your legs extended. Try to make a perfect “T” with your whole body.

  2. Bend your knees together to your chest and let them fall slowly to one side of your body while you keep your shoulders on the ground.

  3. Twist off all the center of your body. And hold the pose while breathing constantly.

  4. Extend your legs along and return to the T starting position to twist to the other side of your body.


  • Repeat 5-10 times on each side.

  • Turn your head to the opposite side of your knees to stretch out more.

  • Don’t practice this pose if you suffer from severe back pain.

5. Child’s pose

woman practicing yoga. Child’s pose

Yes, we’ve come to the final stage to learn how to make a funny, but useful pose of yoga for constipation. Gases are one of the main causes of constipation, therefore this asana will help you flex and relax your colon.

For 5 minutes:

  1. Stand on your hands and knees and sit on your heels slowly.

  2. Let your torso rest on your legs.

  3. You can use your arms to sustain your forehead or you can place them alongside your body with your palms facing up.


  • Breath deeply and with every exhalation let the gravity affect your body.

  • To come out of this pose, place your palms on the floor and extend your body upright.

  • Place a pillow under your chest and stomach to relax even more.

We hope you enjoyed these poses of yoga for constipation and we cheer you up to practice some of them. They are truly beginner’s poses of yoga and they don’t need to be practiced for professionals, although they require a correct execution of each move to prevent injuries. If you want to keep going with more yoga routines, check out our yoga for digestion blog. Leave a comment below with your thoughts or keep in touch with us here.

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