Does it take hours to empty your bowels? Do these yoga poses first thing in the morning to get relief in minutes
Struggling with slow bowel movements can make your whole day uncomfortable. Instead of relying on laxatives, simple yoga poses in the morning can help stimulate digestion and promote smoother bowel movements.
1. Pawanmuktasana (Wind-Relieving Pose)
- Lie on your back.
- Bend both knees and bring them toward your chest.
- Hold your knees with your hands and gently press them toward the abdomen.
- Stay for 20–30 seconds while breathing deeply.
Benefit: Helps release trapped gas and stimulates the intestines.
2. Malasana (Garland Pose)
- Stand with feet slightly wider than hip-width.
- Slowly squat down, keeping your heels on the floor.
- Bring your palms together at your chest and press your elbows against your knees.
- Hold for 30–60 seconds.
Benefit: This natural squatting position aligns the rectum, making bowel movements easier.
3. Ardha Matsyendrasana (Half Spinal Twist)
- Sit with legs extended.
- Bend the right knee and place the foot outside the left thigh.
- Twist your torso to the right, placing the left elbow on the right knee.
- Hold for 20–30 seconds, then switch sides.
Benefit: Twisting massages the abdominal organs and improves digestion.
4. Bhujangasana (Cobra Pose)
- Lie on your stomach with palms under your shoulders.
- Press into your hands and lift your chest.
- Keep your elbows slightly bent and shoulders relaxed.
- Hold for 15–20 seconds.
Benefit: Stimulates abdominal organs and improves bowel activity.
5. Uttanasana (Standing Forward Bend)
- Stand straight and slowly bend forward from the hips.
- Let your hands reach toward the floor or your ankles.
- Hold for 20–30 seconds.
Benefit: Encourages blood flow to the digestive organs and promotes bowel movement.
