Constipation and delayed bowel movements in winter: 7 yoga poses to relieve symptoms

Have you ever wondered why constipation is worse in the winter? When temperatures drop, most of us move less, drink less water, and crave heavier, comforting foods. All of this can slow down digestion and make bowel movements irregular. Additionally, your intestines may begin to feel heavy, sluggish, and uncomfortable as cold weather makes your muscles tense. Diet and hydration play an important role, but physical training, especially yoga, is equally important to stimulate the digestive tract. According to yoga experts, practicing certain poses every day will naturally support smooth bowel movements and relieve constipation in no time.

yoga poses to relieve constipation

Here are 7 yoga poses that will help relieve constipation in winter.

1. Half Spinal Twist (Ardha Matsyendrasana)

This gentle massage increases circulation to the digestive tract and relieves bloating. Yoga educator Dr. Yogrishi Vishuketu told Healthshot that twisting poses stimulate the intestines and promote more regular bowel movements. Simple steps to follow:

• Sit down with your legs stretched out.
• Bend your right knee and place your foot on the outside of your left thigh.
• Twist your torso to the right and place your left elbow on your right knee.
• Hold for a few breaths and switch sides.
• Keep your back tall throughout.

2. Halasana (Plow Pose)

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

• Lie on your back with your arms at your sides.
• Raise your legs up to 90 degrees.
• Slowly place your feet over your head until your toes touch the floor.
• Support your back with your hands if necessary.
• Hug me and breathe slowly.

3. Bangsa Race (Cobra Pose)

This pose strengthens your abdominal muscles, improves blood circulation, and reduces pressure on your intestines. According to Vishuketu, it can also relieve gas and improve digestion. Simple steps to follow:

• Sleep on your stomach.
• Place your palms under your shoulders.
• Press your hands to lift your chest.
• Keep your shoulders relaxed.
• Hold your breath and take a deep breath.

4. Pawanmuktasana (wind-relieving pose)

This pose is great for releasing gas, reducing bloating, and stimulating the colon. Relaxes the lower abdomen and improves bowel movements. Here are the easy steps:

• Sleep on your back.
• Hug your knees to your chest.
• Hold your feet and slowly rock them from side to side.
• Bring your forehead closer to your knees.
• Breathe slowly.

5. Dhanurasana (Bow Pose)

This backbend massages your digestive system, improves your appetite, and strengthens your core. This pose supports bowel movements. Here are the easy steps:

• Sleep on your stomach.
• Bend your knees and grab your ankles.
• Lift your chest and legs.
• Balance on your abdomen.
• Hold while breathing steadily.

6. Vajrasana (Thunderbolt Pose)

“Vajrasana, one of the few yoga poses recommended immediately after meals, improves digestion and reduces constipation by increasing blood flow to the intestines,” Vishvketu says. Simple steps to follow:

• Sit on your knees and on your heels.
• Keep your back straight and place your hands on your thighs.
• Keep your shoulders relaxed.
• Close your eyes and take a deep breath.
• Leave it on for 5-10 minutes.

7. Pashimottanasana (seated forward bend)

This gentle forward bend stretches the entire backside of your body, calms your mind, and stimulates your digestive system. Helps relieve constipation and reduce stress. Simple steps to follow:

• Sit with your legs straight in front of you.
• Inhale and lengthen your spine.
• As you exhale, fall forward from your hips.
• Reach your feet or shins.
• Hold your breath and breathe slowly.

While these yoga poses can help relieve symptoms, Vishvketu points out that persistent or severe constipation shouldn’t be ignored. In these cases, it is important to consult a medical professional. In addition to regular exercise, support your digestion with plenty of hydration, a fiber-rich diet, and light exercise throughout the day. These habits work together to maintain a healthy gut, especially during the winter months.

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