Note from Joy: I've written extensively about constipation on Joyous Health, so it only makes sense to share some yoga poses to help ease constipation.
My friend Michelle shares with you some wonderful poses you can do to help get things going in the digestive system.
Yoga has many health benefits. Here are some of the many benefits of a regular yoga practice: releases stress, improves mood, lowers blood pressure, increases strength, flexibility, balance, stamina, and energy.
How does YOGA affect your bowel movements? As mentioned, yoga can help reduce stress which greatly affects digestion. Yoga also helps to aid the digestive system, and helps to relieve gas, cramping, and bloating. When practicing yoga we become more present and in tune to our bodies. Knowing how your body works and how it feels is key in recognizing whether or not you have digestive issues, such as constipation.
Many asanas will help with constipation, especially twists, forward folds, and inversions. Hit your mat and try these yoga poses that can be done in the comforts of your own home {where a bathroom is near ;) } to prevent constipation, to aid in digestion, and to get things flowing.
Baddha Konasana (photo below).
From a seated position, bring the soles of your feet together letting your knees drop open gently to the sides. Draw your heels as close towards your groin as you are comfortable. Interlace your hands around your feet, sit tall in the spine, and relax shoulders down. Flutter your legs quickly to help stimulate the lymphatic system. Finish fluttering after a few rounds of breath. Inhale and lengthen your spine, exhale and fold forward with a flat back. Hold for 5-10 breaths.
Ardha Matsyendrasana (photo below)
From a seated position, cross your right foot to the outside of the left thigh (or to the inside which is less intense). Bend left knee and draw heel towards you, sitting down between both feet (or keep left leg extended out straight on the floor which is less intense). Hook your right arm around your right knee and hug it in close to stretch the right outer hip and glute. Release your left hand to your mat behind your back. Inhale and lengthen your spine, exhale and twist, looking over your back shoulder. Hold for 5-10 breaths and repeat on other side.
Pavanamuktasana (photo below)
Also known as the "Wind Relieving Pose". From a reclined position, draw your right knee towards your chest. Extend your left leg to your mat and keep it actively strong and pressing down. Flex both feet, tipping toes towards knees. Hug right knee up higher as you relax the right hip crease, and stretch left leg further away. Hold for 5-10 breaths and repeat on other side.
From a reclined position come into a supported shoulderstand. With your hands supporting your lower back, slowly let your legs drop overhead until your feet rest on the floor, a block, or the wall behind you. Hold for 5-10 breaths and slowly roll your spine down.
Fold forward hinging from the hips. Relax your head, looking to your legs. Reach for your mat, trying to bring your hands along side of your feet, or grasp the backs of your legs. Hold for 5-10 breaths.
Squat down, feet hip width or slightly wider, toes angled slightly out. Press elbows to inner thighs bringing hands together in prayer position {anjali mudra}. Let tailbone drop heavy, lengthen spine, and press thighs open. Hold for 5-10 breaths.
Relax in a reclined position. Legs the width of your mat, feet flop open. Arms away from the sides of your body, palms facing upwards, fingers naturally curling. Close your eyes. Soften your body from the top of your head to the bottoms of your feet. Breathe organically. Surrender.
A regular yoga practice combined with a healthy lifestyle of whole foods, proper sleep, exercise, relaxation, and hydration will help you find your Sol Glo, ease your constipation woes, and keep you pooping in a Joyous fashion!
Light and Love!
Namaste,
Michelle xo
Ps. Do share what YOUR favourite yoga pose to ease constipation is below....
Great post! Michelle is wonderful, hope to take one of her classes one day!
ReplyHorse Pose or Goddess Pose held for a long time (at least 10 breaths) is a great way to encourage downward movement and help move bowels along. Works like a charm!
ReplyI don't think I know what goddess pose is... or at least not off the top of my head but I like the sound of it!
I love this didn't know a few of these! I did a whole post on it too here with a few more! http://recoveringmylifeforce.wordpress.com/2012/03/21/yoga-to-help-you-go/ Thanks!!!
ReplyI never thought of yoga to help with constipation...I often forget that simple movement can help with bodily problems! I will definitely try these - they are great to keep you moving while travelling. Are there any poses that are good to relieve headaches?
Reply@Wholesome Hedonist YES! Viparita Karani (aka Legs Up The Wall Pose), Balasana (Child's Pose), Supported Supta Baddha Konasana (Reclined Butterfly, passively opens chest and drops shoulders), Gomukasana Arms or Garudasana Arms (release neck and shoulder tension), Savasana!!!! :)
ReplyGillian, luv you! Can't wait to practice with you! xo
Reply@Kate Lumsden Yes, those are fabulous too! There are so many, I just picked a few that anybody could try even if they don't normally practice yoga. Thanks for sharing!! xx
Reply@Aubrey Awesome, thanks for sharing! :)
ReplyGreat poses and information! Michelle is definitely awesome.
Reply[...] from Joy: I’ve written extensively about digestion and constipation on Joyous Health, but one aspect that I haven’t addressed and often think [...]
ReplyGreat post...Would LOVE to hear about some yoga moves for diarrehea....
ReplyYou use this yoga position in asian toilets.I think western toilets contribute to constipation.
Reply[...] yoga, meditate, take 10 deep diaphragmatic breathes at 3 distinct times throughout the day. Your gut is [...]
ReplyThank you for sharing your thoughts. I really appreciate your efforts and I will be waiting for your next post thank you once again.
ReplyThanks for posting. That's a very useful information. Do they need to be followed in the same order as posted ? And what time of the day they need to be practiced ? Thanks again
Replythis helped so much! within a few moments I could tell i would be able to go! thank you for your help making me a very happy camper!
Reply[…] should come out… we hope! The large majority of clients I see in my practice have a lot of stagnation in their bodies especially this time of year. People are moving less, eating fewer raw foods and […]
ReplyI finally felt relief after doing these poses. I was told I had an infection in my bowels and haven't been able to get relief. I did these poses twice and now I finally have the relief I needed. The laxative prescribed to me didn't even help after two days of 4 doses. It's been 3 days since my last movement. I am so happy!
ReplyAmazing, so glad to hear this!
Great post! very useful information
Reply[…] Miralax which draws water to the bowels, unlike most laxatives that dehydrate you. There are also Yoga poses and natural remedies to relieve […]
Reply[…] helps to increase circulation and improve digestion. Here are some of my favourite yoga poses I recommend for […]
ReplyThank you so much for the photos of the poses! I'm starting this with my son today who is having ongoing constipation issues. He loves yoga, so this will be a good thing for him all around!
Reply[…] in, should come out… we hope! The large majority of clients I see in my practice have a lot of stagnation in their bodies especially this time of year. People are moving less, eating fewer raw foods and […]
Reply"Where a bathroom is near" is right! After my 30 minute yoga session, about 5 minutes went by and then...waaaaaaaaaaaaaaaaahhhhh...RELIEF! Thank goodness I was home! LOL! Yeah, it works! :-)
ReplyThis helps a lot more than I thought it would
ReplyThank you for the poses and info. Very helpful! Even for those of us who may not be yoga gurus. :-)
ReplyGreat post joy, I really began to appreciate this art that is known around the world and helps us to maintain, recover and improve our health! Kind regards.
ReplyI am going to try these when I have time. I only have a bowel movement once every week or 2 and I eat whole foods take a probiotic drink water tea coffee and kombucha. I have been like this for years my stomach always looks like I am pregnant and no doctor has ever been able to help me or even say that they think this is a problem. I was told by two different doctors that that is just what is normal for me. I am so tired of this horrible feeling.
ReplyHow successful are the above poses in relieving constipation?
ReplyHi Randall. These poses are great for easing constipation and relaxing the mind which is directly connected to our digestive system. Each person is very unique but I believe in combination with a healthy diet, yoga can be extremely successful in easing constipation. I hope that helps:) Heather- Joyous Health Team
Nice Blog:) I was looking for some yoga moves. Thanks:)
ReplyThanks so much, Marilyn! Heather- Joyous Health Team
Very interesting useful fact full article Thank you
ReplyHappy you found it to be useful Kathryne :) Rachel - Joyous Health Team
Yoga is such an amazing strategy for detox! Michelle explains everything clearly. I just hope that there's more of these yoga offerings available through Joyous Health; they work really well with Joy's healthy meals. Namaste!
Reply