Regular bowel movements help to keep your digestive system working properly. There isn’t really a fixed amount of bowel movements you should have. In fact, the range is quite broad[1] when considering what’s normal, ranging from three times every day to just three bowel movements in a week. However, if you find that you don’t have bowel movements often enough, then you could be experiencing constipation. When you find yourself in this situation, there are actually a couple of yoga poses for constipation that you can try - that’s what we’ll focus on in this article.

Overview of Constipation

Constipation is a term we use to describe situations where we don’t have bowel movements. Sometimes, though you still have some bowel movements, it might not be very often, and you may have difficulty passing stool when you sit on the toilet. There are situations where passing stool can even become painful if you have constipation, especially if it’s something that’s been lingering for some time.

A lot of people experience constipation, and it’s usually just a temporary problem. But, sometimes, it can become chronic - and this is when you should pay closer attention to what’s going on and causing constipation.

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Avoidable and Unavoidable Causes of Constipation

If you’re constipated, one of the first things to do is find out the reason. Something really important that you should keep in mind is that there are both avoidable and unavoidable causes. You should make sure you understand both and then see what might apply to your own situation.

This will help you get a better understanding of what you should do to treat constipation. Remember that disregarding constipation could result in complications.

First, let’s consider what possible causes of constipation are considered avoidable. These are easier to treat, as you can actually implement steps to avoid them in the first place - plus, if you’re already experiencing constipation, addressing these causes can help resolve the issue.

  • Dietary changes: One of the most common reasons why people have constipation is due to changes in their diet. Think back to what you eat - have you recently made any big changes to your meal plan? Maybe you started to follow a new diet? A sudden change in your diet can disrupt your digestive system, and this can sometimes cause constipation. A good way to prevent this is to actually implement these changes gradually.

  • Lack of fiber: How much fiber do you include in your diet? This carbohydrate is actually incredibly important for keeping your bowels working properly. If you have a lack of fiber in your diet, then it’s something that can contribute to constipation.

  • Dehydration: Another thing to consider is how much liquid you consume. If you’re not drinking enough water and other liquids, then dehydration starts to slow down the rate at which materials move through your bowels, possibly also leading to constipation.

  • Too much dairy: Products that contain dairy can sometimes be hard on your digestive system. This is especially something to be concerned about if you are lactose intolerant.

Now, let’s consider some things that you can’t really avoid in the same way as the factors we just discussed:

  • Irritable bowel syndrome

  • Diverticulitis

  • Colorectal cancer

  • Diabetes

  • Hypercalcemia

  • Uremia

  • Hypothyroidism

  • Obstructed defecation syndrome

  • Outlet dysfunction constipation

How Yoga Can Ease Constipation

There are actually a couple of ways to get relief from constipation. But, one option that many people overlook is adding a few yoga poses for constipation into their daily routine.

Yoga is a type of physical activity that introduces you to moves that help with flexibility, and mobility, and even stretch your muscles. When you do yoga for constipation, the effect that the exercises have on muscles that are involved in your bowels and abdomen, in general, can definitely help to give you relief.

Can You Avoid the Causes of Constipation?

Yes, it’s often possible to actually avoid getting constipation by telling yourself first what might cause it. For example, you should take a look at your diet and find if there are any culprits that could eventually lead to constipation.

A diet that’s filled with fatty foods and very little fiber, for example, will surely cause constipation. So, if that’s the case, you can take note and then make the appropriate changes. That way, you’ll be able to actually avoid these dietary habits from causing constipation.

A sedentary lifestyle[2] is also something that causes constipation. So, in this case, you could look at an exercise for constipation. Even if you don’t have constipation at the moment, if it’s something that you regularly struggle with, this type of exercise program can become a good preventative strategy in your daily life.

When you want to follow a diet that’s going to make big changes to the way you eat, go at it slowly during the early phases. Consider taking Nuu3 Gut Health 365 supplement too. It can help to speed up results while also improving digestion at the same time.

How to Use Different Types of Yoga for Constipation

Something that you might not be aware of as a beginner is that yoga has different types[3]. Some examples are Vinyasa, Hatha, Iyengar, Yin, and several other forms of yoga. Each of these have their own purposes and roles to play.

However, if you’re just getting started and wondering about yoga stretches for constipation, it’s important to keep things simple. That way, you won’t feel overwhelmed or confused when trying to develop a yoga routine for yourself.

7 Yoga Poses for Constipation Relief

Once you start to look at yoga stretches for constipation, you’ll find that there are a lot of different poses to choose from, that’s why we want to keep things simple.

In this section, we’ll look at seven specific yoga poses for constipation that you should get started with.

  • Bhujangasana (Cobra pose): The cobra pose is great for releasing any gas that has become trapped in your gastrointestinal tract. It also works on your abdominal muscles and can be a great way to stimulate more frequent bowel movements.
  • Dhanurasana (Bow pose): The specific movements you make during the bow pose actually put some pressure on the muscles located in your abdomen. lt also helps to stimulate bowel movements.
  • Ardha Matsyendrasana (Half Lord of the Fishes pose): This pose is known for stimulating various parts of your body, including some organs like the liver, kidneys, and pancreas. Apart from that, it’s actually also a move that stimulates your stomach and relaxes your core muscles. This pose can help to make stool easier to pass if you’re constipated.
  • Bharadvajasana (Bharadvaja’s twist): This is one of the seated yoga poses for constipation that uses a twist to put some pressure on your core. In addition to constipation, it’s also a great pose to help with a couple of other problems you may have with your digestion.
  • Reclined twist: When you do this movement starting at the right side of your body, it’s thought that it helps to open up the colon, and then with the left twist, it puts some compression on the digestive tract - essentially helping things move.
  • Halasana (Plow pose): This is a popular pose that’s often used to strengthen the back muscles. Additionally, it’s also very good for digestion and can help to stimulate abdominal muscles.
  • Malasana (Garland or Squat pose): These stretches for constipation help to make the elimination of stool much easier. It’s also a strengthening exercise that works on your entire lower body.

Importance of Finding Relief through Yoga and Other Exercises

Long-term constipation can be hazardous for your health. That’s why it’s important to find ways to take care of it and get relief.

The thing is if you don’t do something about constipation, then it could result in hemorrhoids, fecal impaction, and even incontinence. With bowel incontinence, small amounts of liquid stool can leak during the day. Not only can this result in medical concerns, but it can also cause embarrassment.

Plus, if you’re going to do something like yoga poses for constipation, it’s also going to give you additional benefits, such as better sleep, improved physical fitness, and possibly even help boost your immune system. One great way to do so is by taking health supplements like Nuu3 Apple Cider Vinegar Gummies which will helps improve your digestion and encourage detoxification.

Other Ways to Keep Your Bowels Healthy

Yoga poses for constipation can be a great way to begin your journey to relief. However, that’s not the only way to really help with constipation and to improve your bowel health. There are a couple of other tips that we also want to share in this section:

Take a good supplement that focuses on supporting your digestive system. The Nuu3 Gut Health 365 supplement is really great, combining multiple natural ingredients to relieve bowel problems and improve digestion.

Focus on getting a lot of fiber in your diet. You can do this by adding more legumes, whole grains, fresh vegetables, and fruits to your daily meal plan. You can even supplement these effects with a product like the Nuu3 Daily Multivitamin Gummies.

Drink lots of water and other liquids, while avoiding beverages that are very high in caffeine. This can help to keep your body hydrated, which also contributes to better bowel movements.

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What foods stimulate a bowel movement quickly?

If you’re looking for ways to stimulate bowel movements to relieve constipation, then you should focus on foods with natural laxatives. That includes lentils, beans, kefir, figs, prunes, and rolled oats, amongst others. They might not work immediately, but they can definitely help to speed things up.

Does prune juice help with constipation?

Yes, it’s actually a really good option to help with constipation. In fact, prune juice doesn’t only help adults, but it’s also really great for constipation in kids. You should take some prune juice in the morning to help stimulate a bowel movement.

Who is prone to constipation?

Constipation is more common in older people. That said, it also seems to affect more women than men[4]. If you don’t really exercise and rather have a sedentary lifestyle, then that’s another factor that’s going to contribute to your constipation.

Final Thoughts

While constipation is actually a very common problem, there are several things you can do to improve your bowel movements. First, consider doing some of the yoga poses for constipation that we shared. These will help you get more active and bring you some relief. Apart from that, consider a good supplement, eat a healthy diet, and take care of other factors that can also cause constipation to develop.



Dr. Ahmed Zayed

Dr. Ahmed Zayed

Dr. Zayed, has years of experience in the field and has been contributing to public health awareness. Dr. Ahmed Zayed holds a baccalaureate of Medicine and Surgery. Egypt. Dr. Zayed believes in providing knowledgeable information to readers. His articles were featured on many websites like HuffingtonPost, Chicagotribune . Other than his passion for writing, Dr. Zayed spends his time outside the hospital, either reading or at the gym.

Written by Dr. Ahmed Zayed

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