Constipation is a common problem during pregnancy. Mostwomen get constipated at some point during this phase.
One reason for constipation during pregnancy is an increase in the hormone Progesterone. The role of progesterone is to help thicken the uterine lining and help nurture the developing fetus throughout the pregnancy. An increase in progesterone relaxes the smooth muscles throughout the body, including the digestive tract which results in food passing through the intestines more slowly. These relaxed muscles slow down digestion, which can lead to constipation, gas, bloating, burping, flatulence and generally create uncomfortable sensations in the gut. In addition, the growing uterus puts pressure on the rectum and iron supplements taken can worsen this condition.
There are several yoga postures that you can choose depending on the trimester you are in and the level of your flexibility. Yoga poses are a great way to keep your digestive tract moving and prevent constipation. Breath awareness, and awareness of comfort in the pose are of prime importance.Practicing asanas tone the abdominal viscera, which increase secretion of digestive enzymes and facilitate assimilation and healing. Many yoga poses work by increasing blood flow, massaging the digestive tract and pushing things along through the system so that your body is able to form healthy bowel movements and prevent constipation.
Some of them are listed below -
Twists
Keep the belly facing forward so the twist is felt in the upper back and shoulders. Twisting poses compress and help massage the internal organs stimulating circulation and have a cleansing effect.
Side stretches
Lateral flexion of the spine helps with better digestion assimilation and elimination.
Forward bends
It gently relaxes the muscles on the front of the body while softly and passively stretching the muscles of the back.
Pavanmuktasana
The pressure on the abdomen releases any trapped gases in the large intestine. This tones up digestive functions and helps relieve constipation.
Vajrasana
Vajrasana stimulates the vajranadi which facilitates better digestive workings.It is the only asana that can be performed after a meal.
Malasana
Helps flush down digestive residuals which helps greatly with constipation.
Tadasana
Tadasana helps stretch and lengthen the spine and the abdominal viscera, allowing natural fluids in the body – blood, lubricants and nutrients flow more easily into them.
The various yogic postures listed above help increase flexibility, muscle tone, respiratory health and better circulatory health. Moving the body into different yogic postures will help with better digestion. Digestion and relaxation response work in tandem. When one is stressed out the digestive system gets disrupted and one of the things that happen is a decrease in the peristaltic movement of the bowels. Hence a relaxation lying in shavasana, meditation or even abdominal breathing exercises can bring down the stress levels and allow for better movement of waste products through the digestive tract.
Shavasana
Relaxation in Shavasana takes you into deep states of silence where healing mechanisms of the body are further activated.
Meditation is very effective in reducing stress and anxiety.
Yoga way of life offers the best when it comes to cope with discomforts experienced during every stage of pregnancy. In addition, make sure to include high-fibre foods, hydrate and move around as much as you can.
FAQ's
Q. Why is constipation common during pregnancy?
A. Constipation during pregnancy is common due to hormonal changes, especially the increase in progesterone, which relaxes muscles, including those in the digestive tract. This slows down digestion. Additionally, iron supplements, reduced physical activity, and pressure from the growing uterus on the intestines can make bowel movements less regular.
Q. How can yoga help with constipation during pregnancy?
A. Yoga helps by stimulating the digestive system, improving blood flow to the abdominal area, and gently massaging the intestines through stretching and twisting postures. It also reduces stress, which can contribute to digestive issues, and encourages mindful breathing, aiding relaxation and gut health.
Q. Is it safe to do yoga during pregnancy?
A. Yes, yoga is generally safe during pregnancy when done correctly and under the guidance of a trained instructor or with approval from your doctor. It's best to practice prenatal yoga, which is specifically designed for expectant mothers and avoids positions that may strain the abdomen or require lying flat on the back for too long.
Q. Which yoga postures are most effective for constipation relief during pregnancy?
A. Some gentle and effective yoga postures for relieving constipation include:
- Cat-Cow Stretch (Marjaryasana-Bitilasana) – helps with spinal and abdominal movement
- Child’s Pose (Balasana) – promotes relaxation and eases bowel movement
- Malasana (Garland Pose) – opens up the pelvic floor and supports digestion
- Wind-Relieving Pose (Pawanmuktasana) – aids in relieving gas and bloating
- Seated Forward Bend (Paschimottanasana) – gently compresses and stimulates intestines
Always perform these postures gently and with proper support.
Q. Can I practice yoga every day during pregnancy for constipation relief?
A. Yes, gentle yoga can be practiced daily, even during pregnancy. However, consistency is key. Just 15–30 minutes of yoga a day can improve digestion and help manage constipation. Always listen to your body and avoid overexertion.
Q. Are there any yoga poses I should avoid while constipated and pregnant?
A. Yes. During pregnancy, avoid:
- Deep twists that compress the abdomen too strongly
- Inversions (like headstands or shoulder stands)
- Lying flat on your back for long durations (especially after the first trimester)
- Any pose that causes discomfort or abdominal pressure
- Stick to gentle, open, and supportive postures recommended for prenatal yoga.
Q. What precautions should I take while doing yoga during pregnancy?
- Always consult your doctor before starting a yoga routine
- Use props like pillows or blocks for support
- Keep yourself hydrated
- Avoid poses that strain the abdomen or affect your balance
- Stop immediately if you feel dizzy, short of breath, or uncomfortable
Q. Apart from yoga, what lifestyle changes help relieve constipation in pregnancy?
- Drink plenty of water (8–10 glasses daily)
- Include fiber-rich foods like fruits, vegetables, and whole grains
- Stay physically active with daily walks or light stretching
- Avoid caffeine and processed foods
- Follow a regular toilet routine without holding in the urge
Q. Can yoga help prevent constipation entirely during pregnancy?
A. While yoga may not prevent constipation completely, it can greatly reduce the frequency and severity of symptoms. When combined with a balanced diet and hydration, yoga becomes an effective natural remedy to manage and relieve constipation.
Q. How soon can I expect results from yoga for pregnancy constipation?
A. Some women feel relief within a few days of starting yoga, especially if they practice consistently and combine it with dietary and hydration improvements. However, everyone’s body is different. For long-term results, regular practice and lifestyle balance are essential.
