Yoga for Relieving Constipation During Pregnancy

It is not unusual to suffer constipation while pregnant. This is likely due to a combination of hormonal fluctuations, added weight on the intestines and changes in diet. This disorder may cause uneasiness, distension and even anxiety. Due to its soft postures and focus on breath, yoga helps in treating constipation during pregnancy easily and naturally. Yoga helps in alleviating stress, helps in digestion and promotes regular bowel movements which can be vital for pregnant women. 
It is a common problem to have difficulties in passing stools during pregnancy which is at times assisted with the help of yoga. This blog sheds light on how yoga can help relieve constipation during pregnancy, highlighting safe poses and modifications specifically designed for this period.

• Consult Your Physician: Before commencing yoga, check with your doctor.
• Avoid Overexerting Yourself: Gentle poses are appropriate, while deep twists, extreme-forward bends, or any positions that may compress the abdomen should be avoided.
• Utilise Support: Use yogic blocks, bolsters or cushions to assist your practice.
• Be Mindful of Your Limitations: Any pose should not cause discomfort or strain; if it does, simply stop.
• Emphasise Breathing: Take slow and deep breaths to relax further and stimulate digestion.

Below are yoga poses specifically chosen for their ability to stimulate digestion and improve bowel movement while being safe for pregnant women. Each pose includes pregnancy-friendly modifications.

1. Supine Spinal Twist (Supta Matsyendrasana)

This gentle twist helps stimulate digestion while providing relief to the lower back.

• How to Perform:

1. Start by lying on your back with both your knees bent and your two feet resting flat on the floor.
2. Take a deep breath in, and as you exhale, gently lower both your knees to one side, ensuring your shoulders remain pressed against the ground. 

3. Extend both your arms out to the sides of your body for added support. 
   Hold this position for 5 to 10 breaths, then switch to the opposite side.

    

• Modification: Place a pillow between your knees or under your bottom knee for added support.
  This should be done only under the supervision of an expert. By doing this posture, your the proper downward movement of vata dosha is done.

2. Garland Pose (Malasana)

A deep squat that opens the pelvis and gently compresses the abdomen to aid digestion.

• How to Perform:

  1.Begin by positioning both your feet slightly wider than the width of your hips.

  2. Gently lower your body into a squat, ensuring that your heels remain flat on the ground (you can place a rolled blanket under your heels if necessary for support). 

  3. With your hands in a prayer position at your chest, press your elbows against your knees. 

  4.Maintain this position for 30 to 60 seconds, focusing on deep, steady breaths.

• Modification: Sit on a block for added support.
• Benefits: Opens the hips, stimulates the digestive tract, and relieves constipation.

3. Butterfly Pose (Baddha Konasana)

This seated pose stretches the inner thighs and groin while gently stimulating the abdominal organs.

• How to Perform:

1. Sit with your back straight and the soles of your feet together.
2. Hold your feet with your hands and gently press your knees toward the ground.
3. Hold the pose for 1–2 minutes, focusing on your breath.

• Modification: Sit on a cushion to elevate your hips.
• Benefits: Improves digestion and reduces bloating.

4. Seated Forward Fold (Paschimottanasana) – Modified

This pose stretches the spine and massages the abdominal area.

• How to Perform:

1. Sit with legs extended and a slight bend in the knees.
2. Place a bolster under your knees for support.
3. Inhale, lengthen your spine and exhale, gently fold forward.

4. Rest your hands on your legs or a yoga block, and hold for 30 seconds.

   Benefits: Stimulates the digestive system and calms the nervous system.

5. Wind-Relieving Pose (Pavanamuktasana) – Modified

This pose is excellent for releasing gas and stimulating the digestive tract.

• How to Perform:

1.Lie on your back with your knees bent and feet flat on the floor.
2. Gently bring one knee toward your chest, holding it with both hands.
3. Hold for 10–15 seconds, then switch sides.
4. Repeat 3–5 times.

• Modification: Place a blanket under your head for comfort.
• Benefits: Eases bloating and promotes bowel movements.

6. Twisted Child’s Pose – Modified

A gentle twist that stimulates the digestive organs and relieves tension in the lower back.

• How to Perform:

  1. Sit back on your heels in a wide-knee child’s pose.
  2. Extend your right arm under your left arm, twisting gently.
  3. Hold for 30 seconds, then switch sides.

• Benefits: Stimulates digestion and reduces abdominal discomfort.

7. Bridge Pose (Setu Bandhasana)

This pose strengthens the pelvic floor and stimulates the digestive system.

• How to Perform:

  1. Lie on your back with your knees bent and feet flat on the floor.
  2. Inhale, lift your hips toward the ceiling.
  3. Hold for a few breaths, then exhale and lower your hips.
  4. Repeat 5–8 times.

• Modification: Use a block under your sacrum for support.
• Benefits: Encourages bowel movements by stimulating the intestines.

8. Side-Lying Twist – Modified

A gentle twist that aids digestion and relieves constipation.

• How to Perform:

  1. Lie on your side with a pillow under your head and between your knees.
  2. Gently twist your upper body, reaching your top arm toward the floor behind you.
  3. Hold for 30 seconds, then switch sides.

• Benefits: Promotes healthy digestion and eases abdominal tension.

9. Legs-Up-the-Wall Pose (Viparita Karani)

This relaxing pose reduces stress and improves circulation to the digestive organs.

• How to Perform:

1. Sit sideways next to a wall and swing your legs up while lying back.
2. Place a bolster under your hips for added comfort.
3. Rest your arms by your sides and hold for 3–5 minutes.

•  Benefits: Relieves bloating and promotes relaxation.

10. Deep Breathing and Pranayama

Breathwork is essential for reducing stress and improving oxygen flow to the digestive system.

• How to Perform:

  1.Sit comfortably in a cross-legged position.
  2.Practice deep belly breathing, inhaling for 4 counts and exhaling for 6 counts.
  3.Continue for 5–10 minutes.

• Benefits: Enhances relaxation and supports the digestive process.

1. Stay Hydrated: Drink plenty of water throughout the day to keep stools soft.
2. Eat Laghu (easily digestible) Foods: Include fruits, vegetables, and whole grains in your diet.
3. Move Regularly: Walking or gentle stretches can enhance digestion.
4. Use Props: Modify poses with props to suit your comfort level.
    

Yoga is a powerful, natural remedy for constipation during pregnancy. By incorporating these gentle, pregnancy-friendly poses into your routine, you can relieve discomfort, improve digestion, and enhance your overall well-being.

Remember, yoga alone cannot cure your constipation. When combined with effective and safe Ayurveda treatment, it can do wonders. To know more about this, read our blog on Ayurveda management of constipation in pregnant women (link to the blog here).
Always listen to your body, and if needed, practice under the guidance of a certified prenatal yoga instructor. With consistent practice, yoga can help make your pregnancy journey more comfortable and enjoyable.