Constipation Yoga: These 5 Exercises Will Help Your Digestion

Yoga has a calming effect and at the same time gets your circulation going. This has a positive effect on your whole body and especially your intestines. Yoga is therefore an ideal sport that can help you relieve constipation in a gentle way. With the help of the exercises, your intestines can be stimulated and your digestion can be brought back to normal. Here’s how exactly it works.

In the following article you will learn:

  • What causes constipation can have
  • Why yoga can help relieve constipation
  • Which yoga exercises are there that stimulate your bowel?
  • What else can you do for a healthier digestion

Possible causes of constipation

If you are constipated, you will surely know the problem: the stool is hard, you feel your stomach pulling hard, you may even have flatulence, and it is painful to defecate . Sometimes you ca n’t even go to the bathroom properly for several days . It’s very uncomfortable, you just don’t feel very comfortable in your own skin.

But why is your bowel so sluggish? Too little exercise and the wrong diet are often to blame for the sluggishness of your bowel. Those who work a lot while sitting and hardly move beyond that also give their metabolism too little motivation and stimulation: the bowel pauses and prefers to relax instead of working hard.

If you then regularly add high-fat, high-sugar and low-fiber food , this can make the intestine permanently tired. Stress can also sometimes be the cause of a sluggish bowel: our digestive system is sometimes very sensitive to external influences.

If something is wrong, you are often tense or don’t take enough time to eat , it literally hits you on the stomach – and in everyday life on your intestines and digestive system .

Also  too little liquid may be another cause. Make sure you drink at least 1.5 to 2 liters a day. Tap water or bottled mineral water is best. Unsweetened herbal teas and a spritzer every now and then do the trick too!

Why yoga can help with constipation

In addition , yoga offers relaxing moments and also ensures movement . Many exercises from the Far East are also about breathing techniques that ensure better body awareness and at the same time increase your own well-being. A conscious breathing and deep inhalation provides relaxation and physical activity stimulates the metabolism.

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In many scientific studies it has been proven that yoga, meditation or Ayurveda are  effective against stress .

Yoga and meditation lead to relaxation and balance.

A 2017 study by Coventry and Radboud University even showed that yoga, meditation and tai chi can change and reverse molecular reactions in our DNA that are responsible for stress, anxiety and depression. As a result, yoga exercises can have enormous benefits for our physical and mental state and have a positive effect on our intestinal health .

With regular training z. B. the production of the molecule NF-kB decreased and the expression of the genes reversed. As a result, exercises that are carried out regularly can act as a kind of “protective shield” against stressful situations .

There are yoga exercises that have a massaging and stimulating effect on the stomach and intestines (more on this below), but these only have an indirect influence on your constipation and do not provide a miracle cure overnight. In order to achieve a lasting effect, it is important to understand yoga as an overall concept that uses methods such as breathing, movement and relaxation techniques to achieve a state that allows you to achieve a balanced relationship between body, mind and soul and in this way ensures personal well-being.

Numerous studies have proven that yoga leads to more relaxation in everyday life and possibly has positive effects on health. A few exercises a day are often enough that can help to stimulate the body or digestion and bring it back into balance.

Yoga for Constipation: 5 Exercises for Healthy Digestion


While sitting, you bend your left leg, your left foot is next to your right buttock. Now you place your right leg over your left one, put your foot up and grasp your right leg with your left hand. You use your right arm as a support just behind your back. Your gaze now goes back over your right shoulder.

You pull your right leg closer to your upper body with each exhalation. In this way you stretch and stimulate your abdominal organs . These are gently massaged and moved. Toxins can be dissolved and removed in this way. After a few deep breaths on the right side, change your posture: now it’s your left side’s turn.

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Yoga exercises like the rotating seat can help your digestion.


Lie on your back and bend your legs strongly so that they are close to your chest. Now embrace your knees with your arms, back and neck remain relaxed on the floor. Close your eyes and breathe deeply in and out for a few seconds. The bowel is gently massaged and activated at the same time through the bent legs .


You lie flat on your stomach, your legs are long and close together. Place your palms next to your shoulders. The next time you exhale, pull your belly button towards your spine, and when you inhale, carefully lift your head.

Your head always stays in the extension of the spine, you should never pull it back beyond the neck. There is little movement, but this is enough to gently stimulate and massage your internal abdominal organs because the abdominal wall is gently stretched and stretched. This exercise is particularly good at relieving constipation.


Lie on your back with your legs straight. Breathe in and out deeply into your stomach. If you have back problems and weak abdominal muscles, you can also put up a leg – this relieves the lower back. So, at the beginning, your left leg is raised or stretched out. Now cycle your right leg forward 10 times, then cycle backwards 10 times with your right leg. The next time you inhale, bend your right leg, pull it toward your chest, and straighten it up.

As you exhale, carefully guide your extended leg downwards. You pull the tip of your foot towards your nose. Just before you put it down on the floor, pull your leg back towards you. Then you switch sides and repeat the exercise with the other leg. If you want to increase this, do the following: Cycle with both legs and try to lift your buttocks off the floor as much as possible while pulling your legs up.

With this exercise, which is similar to cycling in terms of the sequence of movements, you get your digestion going.


Again you lie on your back and put both legs up, as close as possible to your buttocks. Put your arms behind your head. Your elbows fall outwards and are placed on the mat. You keep both your elbows and shoulders on the mat during the entire exercise. Now you breathe in and out deeply 3 times.

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As you exhale, lower your legs to the right while carefully turning your head to the left. Feet and knees stay together. As you exhale, stand both legs up again and turn your head towards the center. You repeat the same thing to the other side. The exercise should be repeated 5 times on each side for it to be effective.

Abdominal stretching can also help restore your balance and relieve constipation.

More tips for constipation

An overall concept is needed for a healthy and active bowel. Yoga as a sport and therapy is an essential component – but actually only one.

If you’re feeling healthy and want to say goodbye to constipation permanently, changing your diet is another step that you can’t avoid in the long run.

In addition to changing your diet, reducing stress is another aspect that can help you with constipation.

For this it is important that you observe yourself and your digestion closely : When do you notice hard stools? How do you react to hectic situations? When does flatulence occur? Do you take enough time during your lunch break?

All of these questions will help you identify your constipation problem . It is very important that you pay this attention to your gut and your health and that you monitor yourself and your digestion closely.

The intestines and our digestive system are very sensitive and sometimes react to even the smallest changes .

Yoga promotes body awareness and increases general wellbeing.

Yoga for constipation: stimulate the intestines and digestion

As a gentle, stomach-friendly sport, yoga can get your tired bowel going again and counteract the problem of constipation.

Those who train regularly with different yoga exercises ensure better body awareness and at the same time increase their own well-being.

However, yoga is only one component in the fight against a tired and sluggish bowel. It is therefore important to shed light on other aspects such as your own diet and your professional and private situation .

healthy lifestyle with lots of vegetables and fruit, whole grain products and little sugar as well as a good work-life balance have been shown to contribute to a healthy and balanced body feeling including good bowel function.

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