Constipation is a common problem but is often overlooked. However, experts recommend that if left for a long time, it can affect overall health, from sleep, mood to the ability to absorb nutrients. Instead of relying entirely on medicine, many people turn to yoga as an effective and long-term solution.
Yoga helps improve blood circulation to the digestive organs, increase bowel movements and reduce stress, a common cause of constipation, said physical therapist Siddhaa Akshar, founder of Akshar Yoga Research and Development Centre in India.
Here are six yoga poses that have been shown to aid digestion:
Pawanmuktasana (Gas release pose)
Helps reduce bloating, acid reflux and remove gas trapped in the stomach.
How to do it: Lie on your back, pull your knees close to your chest, hold for a few seconds and then release. Repeat 10 times.
Dhanurasana (Archery)
Powerful effects on the abdominal muscles, helping to improve bowel function.
How to do it: Lie on your stomach, bend your knees, grasp your ankles and lift your chest off the floor to form an U shape. Hold for a few seconds, repeat 58 times.
Vajrasana (Diamond pose)
Digestive support is especially effective when done after meals.
How to do it: Sit on your heels, keep your back straight, and focus on your breathing for at least 5 minutes.
Bhujangasana (Since the Sphinx)
Increase circulation in the abdominal area, helping the intestines to naturally cleanse.
How to do it: Lie on your stomach, support your upper body, breast pumps. Take a deep breath as you lift your body, exhale as you lower yourself.
Paschimottanasana (Forward bending)
Strong impact on the abdomen, reduce constipation and improve digestion.
How to do it: Sit up straight with your legs stretched out in front of you, bend to touch your toes and hold the pose for a few seconds.
Halasana (Plowing pose)
stimulate bowel movements by putting pressure on the abdominal area.
How to do it: Lie on your back with your feet on the floor, hold for 30 seconds, then return to the starting position.
According to Harvard Health Publishing, yoga not only supports digestive function but also reduces stress hormone levels such as cortisol, a factor that disrupts bowel movements and causes constipation.
Note: beginners should warm up gently and choose a pose that suits their physical condition. If you have underlying medical conditions (such as disc herniation, high blood pressure, etc.), you should consult your doctor before exercising.
