7 yoga poses to relieve constipation during winter | XpertsReviews.com

Have you ever wondered why constipation is worse in winter? As the temperature drops, most of us move less, drink less water and crave heavy, comfort foods, which can slow digestion and make bowel movements irregular. Additionally, cold weather tightens muscles, so your gut may start to feel heavy, slow, and uncomfortable. If diet and hydration play a major role, physical exercise, particularly yoga, is just as important to stimulate the digestive tract. According to a yoga expert, certain daily poses can naturally promote smoother bowel movements and quickly relieve constipation.

Yoga Poses to Relieve Constipation

Here are 7 best yoga poses that can help relieve constipation during the winter season:

1. Half spinal twist (Ardha Matsyendrasana)

This gentle massage helps increase circulation in the digestive tract and relieves bloating. Himalayan yoga and spiritual leader Siddhaa Akshar tells Health Shots that twisting poses help stimulate the intestines, promoting more regular bowel movements. Simple steps to follow:

• Sit with your legs extended.
• Bend your right knee and place your foot on the outside of your left thigh.
• Turn your torso to the right, placing your left elbow on your right knee.
• Wait a few breaths and switch sides.
• Keep your spine tall throughout.

2. Halasana (Plow Pose)

Halasana helps stimulate the thyroid gland, improves metabolism and stimulates digestion. It also relaxes the abdominal muscles and promotes an easier bowel movement. Simple steps to follow:

• Lie on your back with your arms beside you.
• Raise your legs up to 90 degrees.
• Slowly raise your legs over your head until your toes touch the floor.
• Support your back with your hands if necessary.
• Hold and breathe gently.

3. Bhujangasana (Cobra Pose)

This pose strengthens the abdominal muscles, improves circulation and reduces pressure on the intestines. According to Akshar, it also helps reduce gas and promotes better digestion. Simple steps to follow:

• Lie on your stomach.
• Place your palms under your shoulders.
• Press your hands together and lift your chest.
• Keep your shoulders relaxed.
• Hold and breathe deeply.

4. Pawanmuktasana (Anti-wind pose)

This pose is excellent for releasing gas, reducing bloating, and stimulating the colon. It helps relax the lower abdomen and improves bowel movements. Simple steps to follow:

• Lie on your back.
• Hug your knees to your chest.
• Hold your legs and gently rock from side to side.
• Bring your forehead toward your knees.
• Breathe slowly.

5. Dhanurasana (bow pose)

This backbend massages the digestive organs, improves appetite and strengthens the core. This pose can support bowel movement. Simple steps to follow:

• Lie on your stomach.
• Bend your knees and grab your ankles.
• Lift your chest and legs.
• Balance on your stomach.
• Hold while breathing regularly.

6. Vajrasana (lightning bolt pose)

“One of the only yoga poses recommended immediately after meals, Vajrasana helps improve digestion and reduces constipation by increasing blood flow to the intestine,” says Akshar. Simple steps to follow:

• Kneel and sit back on your heels.
• Keep your spine straight and your hands on your thighs.
• Relax your shoulders.
• Close your eyes and breathe deeply.
• Hold for 5 to 10 minutes.

7. Paschimottanasana (Seated Forward Bend)

This gentle forward bend stretches the entire back of the body, calming the mind and stimulating the digestive organs. It can help relieve constipation and reduce stress. Simple steps to follow:

• Sit with your legs straight in front of you.
• Inhale and lengthen your spine.
• Exhale, fold forward from the hips.
• Reach to your feet or shins.
• Hold and breathe slowly.

While these yoga poses can provide relief, Akshar notes that persistent or severe constipation should not be ignored. In such cases, consulting a healthcare professional is important. In addition to regular practice, support your digestion with good hydration, fiber-rich meals and light movement throughout the day. These habits work together to keep your gut health on track, especially in the winter.