5 effective yoga asanas for chronic constipation

Many of you might have been through the discomfort and pain that come with constipation. Constipation is the irritating moment when you have dry and hard stools that are difficult to eliminate or pass through the body. This leads to lesser bowel movements on a day-to-day basis. This problem has become common due to our food habits and diet nowadays.

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Most people take constipation lightly. Some people think that it is a disease, but in reality, it is only a symptom of a serious problem to come, if it is not treated in time. If your stomach is not completely clean in the morning, then you are not able to do any work diligently and the chances of various types of diseases increase.

Common symptoms of constipation include:-

  • Passing hard, lumpy stools too often
  • Straining while passing stools
  • Pain in the lower abdomen
  • Feeling bloated
  • Feeling a blockade in the gut
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Leading causes of constipation include:

  • Poor eating habits that lack fibers
  • Stress or depression
  • Not drinking enough water or liquids

Yoga helps in healing our digestive system and keeping the digestive system healthy. Let us know in detail some yoga asanas which help clean your stomach and removing constipation.


Vajrasana practice is very beneficial for health. This welfare posture is called Diamond Pose. This asana helps in relieving sciatica, neurological problems, and indigestion. When you sit in Vajrasana you obstruct the flow of blood to the lower part of your body– thighs, and legs. This increases blood flow to your pelvic region and abdomen, which improves bowel movements and digestion. This asana is an excellent posture to improve blood flow in the body and increase the digestive system.

Also Read: Yoga Nidra

How to do it?

  • You knee down and sit down.
  • Extend the lower part of your legs backward.
  • And your toes should be meeting each other.
  • Now sit on your ankles. With this, keep your hips, ankles, and thighs on your calf muscles and sit.
  • You keep your waist straight.
  • Now keep your head straight and your hands on your knees.
  • Pay attention to your breath.
  • If you are just starting out with yoga, do it only for 5-10 minutes in the beginning.
  • After this, you can increase your time limit to 20 to 30 minutes.
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This asana is one of the safest asanas.

  • Avoid doing this asana if you have any knee problems or if you have undergone knee surgery in the recent past.
  • Pregnant women are advised to keep a little gap between their knees if they are practicing this asana.

 You don’t need to bend your spine or put too much pressure on it to sit.

  • Sit as straight as you can naturally and then gradually work on it.


Balasana or Child Pose is a special asana. The word Baal is a Sanskrit word that means child. These words collectively mean child-like sitting posture. In Balasana, the body comes to a position like in the mother’s womb. It is a relaxation pose. The internal organs are massaged with the practice of this Balasana. Due to which constipation and stomach problems are removed.

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How to do it?

  • To do Balasana posture, sit on a yoga mat in Vajrasana.
  • Now while inhaling, move both the hands directly above the head.
  •  Do not join your palms.
  •  Now while exhaling, bend forward.
  • Keep in mind that you have to bend from the hip joint and not the wrist joint.
  •  Now keep bending forward until your palms rest on the ground
  • You are now in Balasana posture.


  •  If you are suffering from back pain and knee injury or operation person should not do Balasana
  • People with high blood pressure and diarrhea should not do Balasana.
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This is called the wind-releasing pose. Pawanmuktasana is a great asana for good digestion. In the beginning, there is some difficulty in doing regular practice of this asana. Pawanmuktasana helps in the abdominal and waist muscles. It is a wonderful asana, especially for digestion. As the name indicates this mudra helps in releasing the trapped gas in the intestines.

It helps in digestion by massaging the abdominal muscles and internal organs as well as removes toxins from the gastrointestinal tract and cures constipation. It heals the health of the abdominal region by reducing the heaviness of the stomach and increasing the blood circulation in the body. It is extremely effective in nerve stimulation and in expelling the abdominal gases from our bodies.

How to do it?

  • First of all, lie flat on your back on your yoga mat.
  • Now bend your knees and bring your thighs towards your chest.
  • You hold the fingers of both hands together just below the knee.
  • Now while exhaling, press both the knees and bring them towards the chest as much as possible.
  • Now raise your head above the ground and try to touch your nose with your knees.
  • Now stay in this posture for some time for 30 seconds. And took long deep breaths.
  • Then slowly exhale, bring the head and legs to the previous position.
  • Do this exercise 3-5 times according to your ability.


If you have any of these health problems then you should avoid doing this yoga mudra-

  • High blood pressure,
  • Hernia,
  • slip disc,
  • Heart problems,
  • Neck and back pain,
  • Women are advised to avoid the practice of Pawanmuktasana during pregnancy and menstruation.


Malasana is one of the simple and beneficial asanas mentioned in yoga. “Malasana” is also known as Garland Pose. This is the only yogasana, the practice of which fills your life with enthusiasm.

  •  It affects the lower part of the body the most.
  • By this asana, the stomach gets ignited and the appetite starts openly and the digestive power is developed.
  • This asana is the destroyer of all air disorders like constipation, gas, acidity, abdominal pain, flatulence, and loss of appetite.
  • Daily practice of this easy removes obesity and makes the body structure beautiful.
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How to do it?

  • Practicing this yogasana in the clean and open air is considered best for health.
  • First of all, you stand on the ground by laying a mat.
  • Make some distance between your two feet and sit down while exhaling.
  • Now bring the elbows of both the hands between the knees.
  • Now making a posture of salutation with both hands, try to spread the thighs with the elbows.
  • Stay in this position for at least 60 seconds and come back to the normal position while exhaling.
  • Try to focus your attention on the navel chakra while doing Malasana. It is enough to practice this asana once a day.


This is one of the very simple asanas. But if you are suffering from any serious problem of knee, waist or stomach then avoid practicing it.

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This is a great asana to improve our digestive system. By doing this asana, your abdominal organs are massaged. Practicing it regularly gets rid of problems like flatulence and constipation. Apart from this, the fat deposited on the stomach also starts decreasing gradually, and the food and drink things start getting digested, so let’s know the method of doing this asana.

Paschimottanasana is a great exercise for the entire body, especially the abdominal, spine, knees, scapula (shoulders and hands), and kidney positions. By this asana, there is good tension in the liver, spleen, clove, pelvis, small intestine, large intestine, due to which abundant pure blood flows to these organs.

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How to do it?

  • To do this asana, sit with your legs straight in front of you.
  • Keep your waist straight and join both the ankles and toes.
  • Now while exhaling, bend forward and hold the toes of both feet.
  • Try to touch both your knees with your head, but keep in mind that while doing this asana, do not bend the knees.
  • Now you rest both your elbows on the ground.
  • Now keep both your elbows on the ground.
  • Now try to stay in this position for 30 to 60 seconds while breathing normally.
  • After this come back to the previous position.
  • Practice it regularly 3-5 times according to your ability.


People who have complaints of stomach disease should not do Paschimottanasana.

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At the end- Yoga can help by activating the parasympathetic nervous system. The practice of yoga lowers blood pressure, heart rate and relaxes the abdominal nerves. Doing yoga increases the response to feel-good neurochemicals like serotonin and oxytocin hormones. Yoga helps in reducing the symptoms of irritable bowel syndrome such as abdominal pain, fatigue, constipation, and other digestive problems.

Thanks for reading

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Author: Kavita Madan

I love to practice yoga so I enjoy writing yoga blogs. Yoga gives me confidence, fitness, and energy to live happily throughout the day, so I share my knowledge and experiences with you at YogaHolism. Hope you enjoy reading my blogs! Thank you.

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