7 Stretches To Help Constipation & Ease Digestion
- By Dr. Stefanenko Irina Borisovna
- 01 Jul 2023
Key highlights or summary
- Digestion issues and constipation are common problems these days due to lifestyle problems.
- Different stretches or yoga asanas help digestion and gut health issues.
- These stretches improve bowel movements and spinal mobility, aid digestion, and increase blood flow to the gut.
- Yoga poses as Naukasana helps in the secretion of digestive juices, accelerating the digestion of food.
- A fiber-rich diet with fresh fruits and veggies, timely hydration, and digestive stretches will ensure an easy bowel.
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Frequently asked questions
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Exercise helps constipation by lowering the time for the food to move through the large intestine. Matsyendrasana (Seated Supine Twist), Pawanmuktasana (Wind Relieving pose), Nuakasana (boat pose), child pose etc., are good stretches for constipation. If you suffer persistent constipation, it’s best to consult a healthcare professional for proper evaluation and guidance.
Drink warm liquids or coffee to stimulate bowel movement. Activities like walking, jogging, or yoga, gently massaging your abdomen in a circular motion, eating high-fiber foods in your diet, such as fruits, vegetables, whole grains, and legumes, and taking laxatives or stool softeners may fasten the bowel movement.
Doing aerobic exercises like taking a brisk walk for 20-30 minutes each day can help stimulate bowel movements. Practising poses like Pawanmuktasana (Wind-Relieving Pose), Apanasana (Knees-to-Chest Pose), and Bhujangasana (Cobra Pose) also may help promote bowel movements. Riding a stationary bike or outdoor cycling can exercise your abdominal muscles and increase bowel movements.
Constipation is common during pregnancy due to hormonal changes and the pressure of the growing uterus on the intestines. Some exercises considered safe and may help relieve constipation during pregnancy are walking, pelvic floor exercises/ Kegel exercises, prenatal yoga, squats etc. Always consult a healthcare provider before starting the routine.
Walking is a gentle exercise that aids digestion by increasing blood flow to the organs and stimulating intestinal muscles. Some yoga poses that are beneficial for digestion include Bharadvajasana (Seated Twist), Paschimottanasana (Seated Forward Bend), and Pavanamuktasana (Wind-Relieving Pose). The jumping motion helps stimulate the abdominal muscles and increase blood flow to the digestive organs, promoting healthy digestion.
Pawanmuktasana (Wind-Relieving Pose), Malasana (Squat Pose), Ardha Matsyendrasana (Half Lord of the Fishes Pose), Marjariasana (Cat-Cow Pose), Uttanasana (Standing Forward Bend) etc. relieves constipation by stimulating the digestive system, increasing blood flow to the abdomen, and promoting proper bowel movements.
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