YogMantra | Constipated In Monsoon? Try These Four Yoga Poses For Relief

Last Updated:July 26, 2025, 15:36 IST

Many root causes of constipation—poor diet, inadequate physical activity, and stress—can be addressed through Yoga practices and a yogic lifestyle

It’s the monsoon season—a time when “incomplete evacuation” is common. Constipation often peaks in this season along with other digestion issues as the damp and humid weather contributes to the proliferation of infection-causing organisms.

But it’s also about the fire within. “All that excessive intake of water during summer months has dampened our agni (digestive fire),” explains Delhi-based Ayurvedacharya Vd. Purnima Midha. “With a dampened agni, digesting even your normal diet can be difficult. Eating light is the only way out,” she adds.

Easier said than done, of course. We continue eating as usual and when constipation strikes, we reach for our laxative pills.

But, for sustained relief, lifestyle changes are your best bet.

Many root causes of constipation—poor diet, inadequate physical activity, and stress—can be addressed through Yoga practices and a yogic lifestyle.

Here are some Yoga poses for digestive health that you can incorporate into your routine. Practise them regularly, but take care not to overdo them to the point of fatigue or strain on internal organs.

VAJRASANA—THUNDERBOLT POSE

The pose improves blood flow to the digestive organs and stimulates them gently. It can also be practised after meals, to boost digestion and gradually relieve constipation.

How to do it:

Sit on your mat (or a firm mattress) and come into the kneeling position. Join both feet behind at the toes.

Slowly lower the body to sit in the hollow formed by the heels.

Ensure the back is straight, thighs and knees are together, and shoulders are relaxed.

Place palms on the thighs, close to the knees.

Breathe normally and observe your breathing.

Sit in this position for a few minutes daily, gradually increasing the duration to 10 minutes.

If uncomfortable, use a folded bedsheet to cushion the feet.

(Note: Those with arthritis or depression should proceed with caution.)

HASTAPADASANA—STANDING FORWARD BEND

A beginner-friendly pose, this helps achieve a deep compression of the abdomen.

How to do it:

Stand on your mat with legs together or slightly apart.

Raise your arms upwards. Inhaling, bend slightly backward.

Exhaling, bend the body down, avoiding strain. The bend should come at the groin, not the waist.

Bend till you reach the toes. Try to hold your ankles

Maintain the pose with head down and suspend the breath for a few seconds.

Inhaling, return to starting position.

Do 3-4 rounds.

(Note: Avoid this pose if you have spinal issues, lower back injuries, spondylitis, vertigo, or cardiac issues.)

PAVANMUKTASANA – WIND-RELIEVING POSE

An easy pose, it puts pressure on the abdomen and massages the intestines to promote peristalsis. Relieves gas and constipation effectively.

How to do it:

Lie on your back, feet together, hands resting beside the body.

Exhaling, draw the right knee toward the chest and clasp it with both hands just below the knee. Press firmly.

Keep the head and neck relaxed on the floor, and the other leg straight.

Maintain this pose for a few seconds with breath suspended or normal breathing.

Inhaling, release the hands and straighten the leg.

Repeat with the left leg. Do 3 rounds each.

Follow this with the next variation: lift both legs together, clasp the knees of both with both hands while exhaling, and release while inhaling.

(Note: Avoid if you’ve undergone surgery, are pregnant, have hernia or major abdominal issues.)

HALASANA—THE PLOUGH POSE

An advanced Yoga pose, Halasana provides inverted deep abdominal compression. It promotes bowel movement, increases blood flow, and activates the intestines.

How to do it:

Lie on your back, with arms resting at the sides, palms facing downwards.

Inhaling, raise both legs to a 90-degree angle.

Exhaling, lift the hips with support of your hands, and slowly lower the legs behind the head.

Keep the legs straight, and together. Bend the spine gradually as the legs go down.

Once they touch the floor, ensure the toes are pointed outward and as far away from the body as possible.

Release by slowly bringing the legs back to perpendicular, and then back to the ground.

Do 5 rounds.

(Note: Avoid if pregnant, or if you have heart conditions, high blood pressure, ulcers, respiratory disorders, neck injury, or during first three days of menstruation.)

PRANAYAMA & RELAXATION TECHNIQUES

Add Pranayama (yogic breathing) and conscious relaxation techniques into your routine. These are highly effective in countering stress—a major contributor to constipation.

Finally, avoid frequent intake of heavy foods. Drink warm fluids. Eat at larger intervals and opt for more fruits, milk, khichdi, and semolina-based easily-digestible dishes, says Vd. Purnima Midha. These simple adjustments should help you ease most monsoon-related digestive discomfort.

(Note: This article is for information purposes only. Please consult your physician before starting any Yoga practices. Always learn Yoga from an experienced Yoga teacher.)

The author is a journalist, cancer survivor and certified yoga teacher. She can be reached at swatikamal@gmail.com.

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