Constipation is more than just a digestive hiccup; it can be the root cause of many chronic health issues. From headaches and fatigue to skin problems and bloating, a sluggish gut often reflects in other parts of the body. The good news? The solution doesn’t have to come in a pill.
According to yoga expert and health coach Dikhsha Sharma, a few simple morning yoga practices can go a long way in improving gut motility and ensuring regular, strain-free bowel movements. Her approach is rooted in traditional yoga and natural detox techniques that are easy to incorporate into your daily routine.
To ease you into yoga for helping to get rid of constipation, Sharma listed 4 yoga poses (exercises) to try at home, before hitting the washroom in the morning.
Pose 1: Malasana (Sihekanna)
Start your morning with two glasses of warm water, a pinch of salt and half a lemon juice. Then sit in Malasana or garland pose, and drink it.
How it Helps: Malasana is a kind of squat posture which automatically stretches the belly and massages the digestive structure. Paired with warm lemon water, it removes toxins and moisturises the colon, providing a great starting point to initiate bowel movement.
How to do it:
- Have your feet hip-width apart.
- Crouch slowly, as near as you can get your buttocks to your heels.
- Pick your head up straight and hold your palms in front of your chest.
- Remain in this pose and take your time as you slowly drink warm lemon water.
- Do this for as long as you’re comfortable.
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Pose 2: Udarakarshanasana (Abdominal Twist Pose)
It is a seated spinal rotation, and the twist particularly targets the abdominal area and the colon. It serves to massage the intestines, gas, bloating and stagnant waste.
How to Do it:
- Exercise sitting in a squatted position (Malasana) with the knees bent.
- Rest your right palm and bring your left knee, and turn your torso to the left.
- Rest in the twist for 10-15 seconds.
- Now repeat on the other side, coming back to the centre.
- Repeat 3—5 reps on each side.
Why it works: This pose enhances circulation to the GI (gastrointestinal) system. This aids in stimulating the slow bowels and laxity in the intestines.
Pose 3: Tadasana ( Palm tree Pose)
After twisting, it is now time to step up and straighten the body vertically with the help of Tadasana, which is a powerful but simple standing asana that assists in stretching and initiating the spine and the core.
How to Do it:
- With the feet joined together, remain upright with a straight spine.
- Cross your fingers and raise your arms in an upward direction such that the palms are facing the ceiling.
- Gently raise the whole body, stand on your tiptoes and inhale.
- And stay 20 secs, then breathe out and relax.
- Repeat 5 times.
Why it Works: Tadasana balances the body posture, expands abdominal space, and accommodates better bowel movement. It also awakens the nervous system, as well as promotes deep breathing.
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Pose 4: Tadasana (Triyaka Tadasana- Swaying Palm Tree Pose)
It is a modification of Tadasana with sideward bend. It is great in encouraging the colon walls and is also a massaging remedy for both sides.
How to Do it:
- From Tadasana, extend the arms over the head and interlace the fingers.
- Deep breathe in the centre.
- Inhale and lead your torso to the right, maintaining straight arms.
- Breathe back to the midpoint and then bend to one side, and repeat for the other.
- Do 5 sets on each side.
| Pose | Duration | Key Benefits |
| Malasana + Warm lemon water | 2-3 minutes/day | Facilitates easy bowel movement |
| Udarakarshanasana | 3-5 reps each side | Massages intestines |
| Tadasana | 5 reps each day | expands abdominal space |
| Triyaka Tadasana | 5 reps each side | Stimulates colon walls |
ALSO READ: Western vs Indian Toilets: How Your Sitting Position Influences Digestion and Health
Conclusion
By doing these yoga poses every day, constipation can oftentimes be alleviated (you can support the natural process of elimination in the body by moving, drinking lots of water, and breathing). This is a golden 5 minutes of yoga that will not only solve your bowel movement difficulty but will also wake you up. And the finest thing about it? It lasts less than 10 minutes in the morning, there is no equipment involved, and anyone of any age can do it. So whenever you get stuck with your digestion, you can use this mild but powerful routine. A good gut could as simply begin with a deep squat, tall stretch and some thoughtful breathing.