Yoga for Constipation: Yoga Asanas to Relieve Constipation and Gas

Are you suffering from constipation? Does your morning start with an irritated face and never-ending stomach pain?

If yes, then it’s high time that you do yoga for constipation regularly and follow a healthy lifestyle with moderate eating and rest. 

A very typical ailment, though might not be an illness, constipation is often triggered or aggravated by stress. According to the Expert Review of Gastroenterology and Hepatology, there are multiple ways stress can lead to constipation. 

But what are the asanas beneficial for constipation? And what is the ideal way to practise the same? 

Here’s a comprehensive list of the best yoga for constipation to help you out. 

Can yoga help with constipation?

A 2015 study conducted by the National Library of Medicine revealed that yoga can be used as an alternative treatment option for constipation. The same research also provided the information that patients with Irritable Bowel Syndrome could also benefit from practising yoga asanas regularly. 

Yoga for constipation is a cost-effective therapy. It can treat some cases of diarrhoea and is also helpful for maintaining a healthy gut. When you do yoga stretches, poses, inversions, etc., they massage all your digestive organs and help your bowels move through the digestive system. Therefore, for healthy bowel movements, choose yoga and get relief from constipation. 

Which asana is useful for constipation?

While many patients buy over-the-counter medicines to get rid of their bowel problems, some do prefer to practise yoga asanas to get relief from stomach disorders and pelvic issues. 

But practising the asanas alone is not enough. Pair up your yoga with fibre-rich foods and plenty of water and set a routine for getting relief from all kinds of constipation woes. 

So, are you ready to reverse your constipation symptoms and lead a healthier, happier life? Follow this list of the top 5 best asanas. Practise them regularly and prevent constipation from spoiling your regular life. 

Practise These 5 Yoga Asanas for Quick Relief from Constipation

Check out this detailed list of yoga for constipation and revitalise your body to stay away from all digestion-related problems. 

Vajrasana/Diamond Pose

A man doing diamond pose.
Source: Pixahive (

If you are looking for yoga to cure constipation, then Vajrasana is the right choice for you. It gives you relief from bloating and constipation and prevents digestive issues. The best time for practising this asana is after meals.

How to do:

  • Kneel on the floor. 
  • Sit on your feet and place your butt in between the heels. 
  • Keep your knees close to each other. 
  • Stay in this position for 4-5 minutes. 


  • Improves the health of the stomach, liver and uterus 
  • Strengthens the lower back
  • Tones the muscles of the calves, hips and inner thighs
  • Prevents chronic constipation
  • Reduces anxiety and depression 

Mandukasana/Frog Pose

Frog Pose is a highly effective asana that is ideal for all age groups. The posture resembles the structure of a frog. This is one of the best yoga poses for constipation.

How to do:

  • Start in Vajrasana. 
  • Turn your hands into fists and press your thumb inside the fingers.
  • Press your fists gently in the abdomen region by placing them on both sides of your navel, exhale and then bend forward slowly.
  • Look straight and hold your breath when you are in the bent position.
  • Hold the position for some time, inhale and come back to the initial position.


  • Improves the digestive system and excretory system
  • Cures stomach-related issues
  • Helps in dealing with cardiovascular diseases
  • Makes thighs and legs flexible
  • Tones thighs and hips

Pawanmuktasana/Wind Relieving Pose

Source: Image by yanalya on Freepik

An excellent yoga for constipation, Pawanmuktasana promotes regular bowel movements and helps you to get rid of gas and digestion-related ailments. This is one of the best yoga asanas for constipation that gives relief from acid reflux issues. 

How to do:

  • Recline on your back.
  • Bend your knees and bring them close to the abdomen.
  • Keep your ankle and knees together. 
  • Put your arms around the legs and pull them towards your chest. 
  • Raise your head and touch the chest with your chin. 
  • Hold for 30-60 seconds.


  • Cures digestive disorders 
  • Provides strength to your back and the abdominal muscles 
  • Gives a good massage to the organs in the abdomen and stomach 
  • Releases gas and aids in digestion
  • Increases blood circulation throughout the body 

Ardha Matsyendra Asana/Half Lord of the Fishes Pose

Source: (http://Photo by Elina Fairytale:

As an effective yoga for constipation and gas, this pose stimulates bowel movement through the digestive tract. It detoxifies the internal organs as well. 

How to do:

  • Start Ardha Matsyendrasana by sitting in Dandasana. Your legs must be stretched in front.
  • Flex your right knee and place your right foot outside the left knee.
  • Bend your left knee and bring your left foot around the right hip.
  • Inhale deeply and raise your left arm as you twist your torso. Pass the left arm around the outer edge of your right knee.
  • Hold your right foot with the left hand so that your right knee is closer to your left armpit.
  • Inhale deeply and while keeping your back straight, raise your right arm in the front and gaze ahead.
  • Exhale and continue twisting towards the right.
  • Fix your gaze towards the right and look past your right shoulder.
  • Hold the pose for 30-40 seconds.


  • Stimulates kidneys and the liver 
  • Gives comfort to the intestinal organs 
  • Boosts digestion, increasing blood circulation throughout the body 
  • Wrings out harmful substances from the body 
  • Provides relief from constipation by relaxing the abdominal muscles 

Malasana/Garland Pose

Source: Image by yanalya on Freepik

Are you tired of searching for ‘how can I activate my bowls fast’? Then Malasana is the perfect pose for you. This yoga for constipation strengthens the pelvic muscles and provides flexibility to your spine. This asana is an excellent choice for beginners. 

How to do:

  • Stand with your feet apart, turned outwards. 
  • Bend your knees and come in the squat position. 
  • Remember that your heels stay on the floor. 
  • Open your thighs and strengthen your spine. 
  • Keep your hands in the Anjali mudra and straighten your elbows. 
  • Opens up the hips and the groin 
  • Strengthens the vertebral column
  • Helps boost metabolism aiding in digestion
  • Releases the stress stuck in the lower back, hips and legs
  • Supports menstruation

Final Thoughts

As per the National Institute of Diabetes and Digestive and Kidney Diseases, out of a set of 100 people, around 16 people experience constipation. 

Chronic constipation and gas issues perhaps are the worst kind of troublemakers. But with yoga for constipation, you can increase the oxygen level and the blood flow to all the digestive organs and gift yourself a healthier body. Focus on reducing mental stress and anxiety and take up healthy eating habits with an active lifestyle. 
You can also opt for yoga classes and practise these asanas for constipation and prevent chronic digestion issues under expert guidance. So, what are you waiting for? Contact us and sign up today!

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