Yoga poses for constipation: A good capacity for digestion and elimination is an important point for vitality and well-being.

Yoga offers many practices to promote proper functioning of the digestive system.

I invite you to discover Pavanamuktasana: a practice that can be broken dynamically to eliminate bloating, digestion and gas to relieve constipation.

Yoga poses for constipation
Yoga poses for constipation

Pavanamuktasana means the posture of the release of the winds. This name can make smile because it says well what it means. It is most likely that, during or after this practice, you need to release gas. It is important not to retain them.

If I present this practice is because it is simple, accessible to all. On the other hand, if you decide to push vacuum retention a little further, you will see that it is a practice that can also require more concentration and a form of endurance. In short, it can be declined from the softest version to a more intense version. Anyway, it is a very effective way to deliver and regulate the intestinal transit.

On top of that, it does much good to the spine. It massages the back, releases the afferent nerves and balances the relationship between the lumbar and cervical.

Obviously, if you have more severe transit problems, you will need a little patience. As with all yoga practices, is the regularity that makes the difference.

  • Prana Vayu: provides breathing and cardiac functions. Located in the rib cage.
  • Apana Vayu ensures excretion, and sexual and reproductive services. Located on the navel sexual organs.
  • Samana Vayu takes care of assimilation and digestive fire. Located from the navel to the beginning of the rib cage.
  • Udana Vayu takes care of the brain functions. Found from the throat to the top of the skull.
  • Vyana Vayu: ensures the cohesion of the cells and the harmony of the physiological functions. Located throughout the body.

These vayu are closely interrelated and function in interdependence.
When prana vayu is properly activated, for example by breath exercises, it increases and stimulates Apana vayu; Itself stimulates Samana vayu, which activates uddana vayu, which reinforces vayana vayu.

By regulating and enabling prana vayu (breathing), all other vayu, other functions are enhanced. It would be enough to breathe correctly to cancel the constipation. In this sense, and without looking very far, jogging becomes a particularly interesting exercise, especially since the legs activate the circulation in the lower abdomen. The body pressure to function: the more we are sedentary, the less the organism is performing.

There are no constipated yogis

Yoga poses for constipation
Yoga poses for constipation

In many cases, constipation is due to stress. This stress puts the solar plexus in tension:

  • The diaphragm stops, and it can no longer act on the organs of the assimilation, so the digestive fire is reduced and the matter to be evacuated is heavier.
  • The nervous system is disrupted because the breathing is short and fast.

One of the primary goals of hatha yoga is to purify the body of its toxins and improve its functions, including breathing, sleep, and excretion. It eliminates constipation in a few sessions because it provides a great relaxation (essential condition for evacuation), it activates the breathing and all the vayu. There are no constipated yogis.

We recommend reading the article: What causes chronic constipation

Does the yoga pose for constipation: How to do it?

  1. Lie on your back.
  2. Bend the right leg and enclose your knee in your hands.
  3. When exhaling, squeeze/press the thigh against the belly. Raise the head, bring the chin to the sternum and face to the knee (or at least as close as possible to the knee).
  4. Stay a few moments in the empty lungs.
  5. While inhaling, release the thigh a little while keeping your hands around the knee, and place your head on the floor.
  6. Then repeat the movement.
  7. Make this movement three times.
  8. Do the same with the left leg, three times also.
  9. Then create a series where you tighten both legs on your stomach. Repeat the movement six times.
  10. On an exhalation, stretch your legs on your stomach and bring your face to your knees. Stay empty. On the inspiration, release the pressure of the legs and place the head on the ground.
  11. Lie down and take time to observe


  • It is important to start with the right leg (the left leg and then eventually both legs) to respect the natural peristalsis (i.e., the physical meaning of the bowel).
  • It is important to link the series without taking a breath between. It is, therefore, important that you manage your breath well. Do not overestimate the duration of your retention otherwise; you may feel stifled quickly. Start modestly. Then, with practice, you can lengthen the breath.

    The mudras and bandhas

  • Maintain Mula Bandha light (contraction of the anal sphincter)
  • Nasagradrishti : the eyes converge, squinting toward the nose . They are open or closed.
  • Jivabandha: the tongue is pressed against the palate, and the tip of the tongue touches the teeth

The mantras

  • Pronounce mentally the sound OM inspiration
  • Pronounce mentally the sound RAM to the expiration and retention lungs empty


Maintain your concentration in the belly (Manipura chakra)

Viparita Karani Mudra: the reverse posture

If you have problems of bloating or constipation more important, you can chain the practice of Pavanamuktasana with Viparita Karani Mudra: the inverted posture

Complete yogic breathing

Calm and deep breathing, taking care, during inspiration, to fill the entire lungs from the bottom upwards, slowly. When exhaling, go down from top to bottom, slowly. Plus it’s slow, quiet and comfortable, the better. Practice 10 minutes.

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