5 Yoga Poses to Help Alleviate Constipation

Photo: Getty Images/fizkes
Yoga class has reputation for relaxing you from head-to-toe. Not to be graphic, but your bowels are totally included in that. Amanda Sauceda, MS, RDN, a registered dietitian shared a post on Instagram of a five-pose, bloat-relieving flow that will "help you get pooping."

Beth Cooke, a New York City yoga instructor, previously told Well+Good the reason why a simple vinyasa flow can get your gastric juices flowing. “Because you’re moving around—maybe you’re twisting or maybe you’re folding—you’re pressing on your intestines, the air that’s already in there has to go someplace so it’s natural, and it happens, and I just pretend that I don’t hear it and I keep it moving."

Personally, I've felt these effects first-hand. Letting one rip in downward is practically a yogi's right of passage. But if you happen to need to bid farewell to bloat—and fast—roll out your mat and try Sauceda's moves on for size.

5 yoga poses for constipation


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Constipation yoga flow ?‍♀️ ⠀ ⠀ All of these poses are designed to help you relax and get your bowels moving.⠀ ⠀ Here’s the order I like to use for these moves..⠀ ⠀ 1. Downward-Facing Dog⠀ 2. Cat-Cow⠀ 3. Wide-Knee Childs Pose⠀ 4. Seated Twist⠀ 5. Wind-Relieving Pose⠀ ⠀ Honestly, you can mix and match these moves in any way that feels good to your body.⠀ ⠀ This gut friendly yoga flow can help you get pooping. ? Make sure to grab my 5 Days to Better Gut Health Guide so you get more tips for happy bowels! ⠀ ⠀ ?: @healthline ⠀ ⠀ #irritablebowelsyndrome #healyourgut #eliminationdiet #foodsensitivities #allergies #foodallergies #constipation #ibs #wellnessjourney #guthealth #gutfriendly #healthygut #foodintolerance #guthealing #bloated #bloating #leakygut #gfliving #guthealthtip #trustyourgut #gutfeeling #cleaneats #digestion #digestivesystem #constipationrelief #yogaforeverybody #yogaforconstipation #yogaflow #constipationface #saturdaymotivation

A post shared by Amanda Sauceda, MS, RDN, CLT (@guthealth.nutritionist) on

1. Downward-Facing Dog⠀

Come to tabletop position on your hands and knees. Tuck your toes and lift your hips back into downward-facing dog. Bend your knees as much as you need to elongate your back, and press through your palms.

2. Cat-cow

Start in tabletop. Drop the belly, widen the collarbones, open the chest, and arch the spine. Then draw the belly in, round the spine, push the floor away, and drop the head.

3. Wide-knee child's pose

Begin in tabletop and widen your knees mat's-width, bringing your toes to touch. Sit back on your heels and reach your arms forward (or back, if your prefer).

4. Seated Twist

Begin sitting with your legs stretched out straight in front of you. Bend your right knee and place your right foot on the outside of your left knee. Snake your left arm along the outside of your right knee. Twist to the right, letting the movement begin at your chest. Repeat on the opposite side.

5. wind-relieving pose

Lie down and tuck your right knee into your chest. Switch sides.

Did you know core work can help you poop too? It's true! Try it out:

ICYWW, these are the four hallmarks of a "perfect poop" and the 7 foods that will help you go, ASAP.

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